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Korean Dumplings (Mandu) Calories
Savory filled dumplings with protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Korean Dumplings (Mandu) (140 g) has 308 calories. That works out to 220 calories per 100 g. It contains 35.1 g of carbs, 12.9 g of protein, 12.7 g of fat and 2.9 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Korean Dumplings (Mandu) Nutrition Facts
Selected: 4 piece (medium) · 140 g
308
KCAL / 140G
Carbs
35.1g
· 13% DV
Protein
12.9g
· 26% DV
Fat
12.7g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 17% · Fat 37%
Korean Dumplings (Mandu) nutrition facts table · 4 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 3.29 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 714 mg | 31% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 2.9 g | 10% |
| Protein | 12.9 g | 26% |
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 1 Medium Korean Dumplings (Mandu)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 77 kcal |
| 1 piece (mini) | 15 g | 33 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 1 piece (large) | 50 g | 110 kcal |
| 1 piece (jumbo) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 4 piece (medium) | 140 g | 308 kcal |
| 6 piece (large) | 210 g | 462 kcal |
| 10 piece (jumbo) | 350 g | 770 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Korean Dumplings (Mandu)
What are Korean dumplings (mandu)?
Korean dumplings (mandu) are parcels of dough filled with ingredients such as meat, tofu, vegetables, or kimchi. They may be steamed, boiled, or pan-fried, and their fillings and shapes vary across Korean regions and households.
Are Korean dumplings (mandu) the same as Japanese gyoza?
No, Korean dumplings (mandu) and Japanese gyoza are related but not the same dish. Gyoza are commonly pan-fried with a crisp base, while mandu come in several shapes and are also often steamed, boiled, or served in soup.
What is kimchi mandu?
Kimchi mandu are Korean dumplings filled with kimchi, often combined with tofu, pork, or vegetables. The kimchi gives the filling a tangy, savory taste; draining or squeezing excess liquid from it helps keep the wrappers from becoming soggy.
How do you pan-fry Korean dumplings (mandu) so they get crispy?
Pan-fry Korean dumplings (mandu) in a lightly oiled pan until their bottoms turn golden, then add a small splash of water and cover the pan. Uncover near the end so the remaining moisture evaporates and the bases crisp again.
Can you cook Korean dumplings (mandu) from frozen?
Yes, Korean dumplings (mandu) can usually be cooked straight from frozen. They may need extra cooking time compared with fresh dumplings; follow the package directions when available and make sure the filling is thoroughly hot before serving.
What is manduguk?
Manduguk is Korean dumpling soup made by simmering mandu in broth, commonly beef or anchovy-based. It is often finished with egg and sliced scallions, and some versions include sliced rice cakes, especially for a more substantial meal.
What sauce goes with Korean dumplings (mandu)?
A dipping sauce of soy sauce, vinegar, and sesame oil is a common match for Korean dumplings (mandu). Add chili flakes or Korean chili paste for heat, and taste before adding salt because soy sauce is already salty.
How are Korean dumplings (mandu) different from Korean mandu buns?
Korean dumplings (mandu) are usually made with a thin wrapper and cooked by steaming, boiling, or frying. Mandu buns use a thicker, bread-like dough and are typically steamed, giving them a soft, fluffy exterior rather than a delicate dumpling wrapper.
How do you serve Korean dumplings (mandu) as a meal?
Serve Korean dumplings (mandu) with a dipping sauce and a crisp or pickled vegetable side, or add them to broth for a more filling meal. A plate of pan-fried mandu also works well alongside Korean rice dishes and banchan.
Can you freeze homemade Korean dumplings (mandu)?
Yes, homemade Korean dumplings (mandu) freeze well before cooking. Arrange them separately on a tray until firm, then transfer them to a sealed freezer container; this keeps them from sticking together and makes it easier to cook only what you need.
Korean Dumplings (Mandu) Vitamins & Minerals
Vitamins
B12
0.59µg · 25% DV
B1
0.25mg · 21% DV
B3
3.36mg · 21% DV
B6
0.27mg · 16% DV
Minerals
Selenium
25µg · 45% DV
Sodium
714mg · 31% DV
Phosphorus
179mg · 26% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
266mg · 8% DV
Korean Dumplings (Mandu) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Korean Dumplings (Mandu)
To burn the 308 calories in 4 piece (medium) (140 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 Korean Dumplings (Mandu)?
Korean dumplings (mandu) are made by wrapping a savoury filling—often meat, tofu or vegetables—in a thin dough. They may be steamed, boiled or pan-fried, and the filling and shape vary between households and regions. In Korea, mandu are eaten as a snack or part of a meal, and are especially familiar in soups and around Lunar New Year.
The wrapper turns soft when steamed or boiled, while pan-fried mandu have a crisp base; the savoury filling is often balanced with a dipping sauce. They offer protein alongside carbohydrates from the dough: a 100 g serving has 9.2 g of protein. For a lighter meal, choose steamed or boiled mandu and serve them with vegetables or broth.
How Nutritious Is Korean Dumplings (Mandu)?
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 Korean Dumplings (Mandu) 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 Korean Dumplings (Mandu) Contain Allergens?
Contains these allergens:
Which Diets Is Korean Dumplings (Mandu) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Korean Dumplings (Mandu) Fat Profile
SATURATED
3.29g
MONOUNSATURATED
4.87g
POLYUNSATURATED
2.49g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.