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Dango Calories
Japanese rice flour dumpling sweet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Dango (90 g) has 177 calories. That works out to 197 calories per 100 g. It contains 40.1 g of carbs, 3.4 g of protein, 0.3 g of fat and 0.7 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Dango Nutrition Facts
Selected: 3 piece (medium) · 90 g
177
KCAL / 90G
Carbs
40.1g
· 15% DV
Protein
3.4g
· 7% DV
Fat
0.3g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 8% · Fat 1%
Dango nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 40.1 g | 15% |
| Fiber | 0.7 g | 3% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Pieces of Dango?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 177 kcal |
| 1 piece (small) | 30 g | 59 kcal |
| 2 piece (medium) | 60 g | 118 kcal |
| 1 serving (medium) | 90 g | 177 kcal |
| 100 g | 100 g | 197 kcal |
| 4 piece (large) | 120 g | 236 kcal |
| 1 pack (small) | 135 g | 266 kcal |
| 5 piece (extra large) | 150 g | 296 kcal |
| 1 cup (diced) | 150 g | 296 kcal |
Calculated from 197 calories per 100 g.
Frequently Asked Questions About Dango
What is dango?
Dango is a Japanese dumpling made from rice flour, usually shaped into small balls and boiled. It is often served on a skewer with a topping or sauce, and its chewy texture is one of its defining features.
What does dango taste like?
Plain dango has a mild, slightly sweet rice flavor and a springy, chewy texture. Its overall taste mostly comes from the topping: mitarashi adds a sweet-salty glaze, while anko brings a richer sweetness from red bean paste.
What flour is used to make dango?
Dango is typically made with Japanese rice flours such as joshinko, shiratamako, or a blend of the two. They produce different textures, so recipes may specify a particular flour rather than treating all rice flour as interchangeable.
How do you make dango at home?
Mix rice flour with water until you have a soft dough, roll it into small balls, and boil them until they rise to the surface. Cook briefly longer, then drain and serve plain, skewered, or with your chosen topping.
What is mitarashi dango?
Mitarashi dango is a popular style of dango topped with a glossy sweet-and-salty soy sauce glaze. The skewered dumplings are sometimes grilled before serving, which adds a lightly toasted surface beneath the sticky sauce.
What are the different types of dango?
Common varieties include mitarashi dango with soy glaze, anko dango with sweet red bean paste, and hanami dango with three colored balls. Names and toppings vary, but each type starts with the same general rice-dumpling idea.
Why does hanami dango have three colors?
Hanami dango is colored pink, white, and green to evoke spring and the cherry-blossom viewing season. The colors are mainly symbolic and decorative; the flavor can be similar across the three balls, depending on the recipe.
Is dango served hot or cold?
Dango can be served warm or at room temperature, depending on the style and topping. Grilled mitarashi dango is often served warm, while other varieties may be enjoyed after cooling; very cold storage can make the dumplings firmer.
How long does dango last in the fridge?
Cooked dango is best eaten soon after it is made because refrigeration can make it firm and less chewy. If you do store leftovers, keep them covered in the fridge and gently warm them before serving to soften the texture.
Can you freeze dango?
Yes, plain cooked dango can be frozen. Freeze the balls separately on a tray before transferring them to a sealed container, so they do not stick together; thaw and warm them gently before eating. Sauces may change texture after freezing.
Dango Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B3
0.18mg · 1% DV
B6
0.02mg · 1% DV
B5
0.05mg · 1% DV
Minerals
Manganese
0.16mg · 7% DV
Phosphorus
29mg · 4% DV
Copper
0.03mg · 3% DV
Zinc
0.27mg · 2% DV
Potassium ⭐
25mg · 1% DV
Sodium
4.5mg · 0% DV
Dango Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dango
To burn the 177 calories in 3 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dango?
Dango is a Japanese sweet made by shaping rice flour dough into small dumplings and cooking them until soft and springy. It comes in many forms: some are threaded onto skewers and brushed with a sweet soy glaze, while others are served with sweet bean paste or a dusting of roasted soybean flour.
In Japan, dango is enjoyed as a snack or dessert, often alongside tea, and varieties may be associated with particular seasons or festivals. Outside Japan, it is usually found at Japanese restaurants and shops, but it also makes a pleasant treat with tea at home. Its energy comes mainly from carbohydrates, with very little fat; choose a lightly dressed version if you prefer a less sweet serving.
How Nutritious Is Dango?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dango Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dango Contain Allergens?
No known major allergens
Which Diets Is Dango Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dango Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.