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Chicken Xiao Lang Bao Calories
Steamed Chinese dumpling with chicken filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Chicken Xiao Lang Bao (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 30 g of carbs, 11.4 g of protein, 6.2 g of fat and 1.4 g of fiber. Its 2.5 mg of B3 covers 16% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Chicken Xiao Lang Bao Nutrition Facts
Selected: 4 piece (medium) · 120 g
222
KCAL / 120G
Carbs
30g
· 11% DV
Protein
11.4g
· 23% DV
Fat
6.2g
· 8% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 21% · Fat 25%
Chicken Xiao Lang Bao nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 1.4 g | 5% |
| Protein | 11.4 g | 23% |
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 4 Pieces of Chicken Xiao Lang Bao?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 222 kcal |
| 1 piece (small) | 30 g | 56 kcal |
| 2 piece (medium) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 120 g | 222 kcal |
| 6 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 180 g | 333 kcal |
| 8 piece (large) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Chicken Xiao Lang Bao
What is Chicken Xiao Lang Bao?
Chicken Xiao Lang Bao is a Chinese steamed dumpling with chicken filling, commonly known as a soup dumpling when it contains hot broth. This listed product is classified as processed; traditional versions are made with thin dough and a savory filling.
Why does Chicken Xiao Lang Bao have soup inside?
The broth in Chicken Xiao Lang Bao usually comes from a gelatin-rich stock that melts during steaming. It is folded into the filling while firm, then turns back into liquid inside the dumpling as it cooks.
How do you eat Chicken Xiao Lang Bao without spilling the soup?
Place Chicken Xiao Lang Bao on a soup spoon, make a small opening in the wrapper, and sip the broth before eating the rest. Let it cool briefly first, since the liquid inside can be much hotter than the outside.
How do you steam Chicken Xiao Lang Bao?
Steam Chicken Xiao Lang Bao in a lined steamer, leaving space between the dumplings so they do not stick together. Cook until the chicken filling is thoroughly hot; the cooking time varies depending on whether the dumplings are fresh or frozen.
What sauce goes with Chicken Xiao Lang Bao?
Black Chinese vinegar with fresh ginger is a classic pairing for Chicken Xiao Lang Bao. The sharp vinegar balances the savory chicken filling, while soy sauce or chili oil can be added if you prefer a saltier or spicier dip.
Is Chicken Xiao Lang Bao the same as a chicken bao bun?
No. Chicken Xiao Lang Bao is a small, thin-skinned dumpling traditionally served with broth inside, while a chicken bao bun usually has a thicker, breadlike wrapper and no soup. Both are steamed, but their textures and fillings are different.
Where does Chicken Xiao Lang Bao come from?
Xiao long bao originated in the Jiangnan region of China and is especially associated with Shanghai. Chicken versions adapt the familiar soup-dumpling style by using chicken filling; they are not the original classic pork preparation.
Why does Chicken Xiao Lang Bao break during steaming?
Chicken Xiao Lang Bao can split if its wrapper is too thin, the seam is not sealed, or the dumpling is overfilled. Keep the dumplings apart in the steamer and handle them gently, especially after cooking when the wrapper is delicate.
Can you freeze Chicken Xiao Lang Bao?
Yes, Chicken Xiao Lang Bao can generally be frozen before cooking, arranged separately first so the dumplings do not stick together. Steam them from frozen rather than thawing them on the counter, and allow extra cooking time until the filling is thoroughly hot.
What should you serve with Chicken Xiao Lang Bao?
Serve Chicken Xiao Lang Bao with black vinegar and ginger, plus a light side such as greens or a clear soup. These pairings complement the rich, savory filling without competing with the broth inside the dumplings.
Chicken Xiao Lang Bao Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
B1
0.13mg · 11% DV
B5
0.54mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Sodium
468mg · 20% DV
Phosphorus
94mg · 13% DV
Selenium
7.2µg · 13% DV
Copper
0.06mg · 7% DV
Potassium ⭐
144mg · 4% DV
Chicken Xiao Lang Bao Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Xiao Lang Bao
To burn the 222 calories in 4 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 Chicken Xiao Lang Bao?
Chicken xiao lang bao is a Chinese steamed soup dumpling associated with the Jiangnan region, especially Shanghai. A thin wheat wrapper is pleated at the top around a chicken filling; many versions also enclose broth, which becomes hot and savoury as the dumpling steams.
It is usually served piping hot, often with black vinegar and ginger, as a small shared dish or snack. The wrapper is soft and delicate, while the filling is juicy, so take care with the first bite. At 9.5 g of protein per 100 g, it offers some protein, though much of its energy comes from the dough. Pair it with vegetables for a more balanced meal, or enjoy a few alongside other dishes.
How Nutritious Is Chicken Xiao Lang Bao?
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 Chicken Xiao Lang Bao 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 Chicken Xiao Lang Bao Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Xiao Lang Bao 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
Chicken Xiao Lang Bao Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.