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Vegetable gyoza Calories
Asian-style dumpling with vegetable filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Vegetable gyoza (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 37.4 g of carbs, 7 g of protein, 8.2 g of fat and 3.5 g of fiber. Its 13.2 µg of Selenium covers 24% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Vegetable gyoza Nutrition Facts
Selected: 5 piece (medium) · 120 g
252
KCAL / 120G
Carbs
37.4g
· 14% DV
Protein
7g
· 14% DV
Fat
8.2g
· 11% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 11% · Fat 29%
Vegetable gyoza nutrition facts table · 5 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 3.5 g | 13% |
| Protein | 7 g | 14% |
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 5 Pieces of Vegetable gyoza?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 120 g | 252 kcal |
| 3 piece (small) | 72 g | 151 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (chopped) | 130 g | 273 kcal |
| 6 piece (shredded) | 145 g | 305 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 8 piece (large) | 190 g | 399 kcal |
| 10 piece (jumbo) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Vegetable gyoza
How do you cook vegetable gyoza?
Pan-fry vegetable gyoza, then steam it in the same pan. Set the dumplings flat-side down in a little oil; once the bottoms are golden, add a splash of water and cover until the wrappers are tender.
What sauce goes with vegetable gyoza?
A simple dipping sauce for vegetable gyoza combines soy sauce and rice vinegar. Add a little sesame oil, grated ginger, or chili if you like; serve it on the side so the dumplings stay crisp.
Are vegetable gyoza Japanese or Chinese?
Vegetable gyoza are Japanese dumplings inspired by Chinese jiaozi. They are commonly pan-fried and steamed, with thinner wrappers and a crisp base, while jiaozi covers a broader range of shapes and cooking methods.
What is usually inside vegetable gyoza?
Vegetable gyoza usually contain finely chopped cabbage, carrots, spring onions, or mushrooms, often seasoned with ginger and soy sauce. The exact filling varies by recipe and brand, so the vegetables are not identical in every version.
Can you cook frozen vegetable gyoza without thawing them?
Yes, frozen vegetable gyoza can generally be cooked straight from frozen. Thawing may make the wrappers sticky or fragile; follow the package method and allow a little extra cooking time if the centers are still cold.
Can vegetable gyoza go in an air fryer?
Yes, vegetable gyoza can be air-fried. Arrange them in a single layer, lightly coat the wrappers with oil, and check that they are hot throughout and browned to your liking; cooking times vary between air fryers.
What is the difference between vegetable gyoza and potstickers?
Vegetable gyoza are a Japanese style of dumpling, while “potsticker” is an English name commonly used for Chinese-style dumplings pan-fried until crisp on one side. The terms overlap in cooking style, but they do not always mean the same recipe.
What should you serve with vegetable gyoza?
Serve vegetable gyoza with a dipping sauce, a crisp salad, or a light soup such as miso soup. These sides complement the savory dumplings without making the meal feel as heavy as serving them with another large portion of starch.
How do you stop vegetable gyoza from sticking to the pan?
To keep vegetable gyoza from sticking, preheat a nonstick or well-seasoned pan and add a little oil before arranging them. Let the bases brown before adding water, and avoid moving the dumplings while their crust is forming.
How long do cooked vegetable gyoza last in the fridge?
Cooked vegetable gyoza keep for a few days in a covered container in the refrigerator. Reheat them in a pan with a splash of water and the lid on, then uncover briefly to crisp the bottoms again.
Vegetable gyoza Vitamins & Minerals
Vitamins
Vitamin K
14.4µg · 12% DV
B3
1.68mg · 11% DV
B1
0.11mg · 9% DV
Biotin
2.4µg · 8% DV
Minerals
Selenium
13µg · 24% DV
Sodium
384mg · 17% DV
Manganese
0.38mg · 17% DV
Phosphorus
94mg · 13% DV
Potassium ⭐
168mg · 5% DV
Vegetable gyoza Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable gyoza
To burn the 252 calories in 5 piece (medium) (120 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 Vegetable gyoza?
Vegetable gyoza are Japanese-style dumplings: a thin wrapper folded around a savoury filling of vegetables such as cabbage and mushrooms. They developed in Japan from Chinese jiaozi, and are commonly pan-fried until crisp underneath, then steamed through with a little water; they can also be steamed on their own.
They’re often served as a snack, appetiser or part of a shared meal, with a dipping sauce such as soy and vinegar, sometimes with chilli. The wrapper makes them relatively carbohydrate-led, while the vegetable filling contributes some fibre. For a lighter plate, steam them rather than pan-frying and serve with a crisp salad or broth.
How Nutritious Is Vegetable gyoza?
Nutrient density
Medium
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
Medium
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 Vegetable gyoza 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 Vegetable gyoza Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable gyoza Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable gyoza Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.04g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.