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Vegetable-filled Chinese wheat dumplings
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
5 piece (medium) of Vegetable Chinese dumplings (125 g) has 213 calories. That works out to 170 calories per 100 g. It contains 36.8 g of carbs, 6.5 g of protein, 4.8 g of fat and 3 g of fiber. Its 17.8 µg of Selenium covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 5 piece (medium) · 125 g
213
KCAL / 125G
Carbs
36.8g
· 13% DV
Protein
6.5g
· 13% DV
Fat
4.8g
· 6% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 12% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.69 g | 3% |
| Trans fat | 0 g | |
| Sodium | 425 mg | 18% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 3 g | 11% |
| Protein | 6.5 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 125 g | 213 kcal |
| 2 piece (small) | 50 g | 85 kcal |
| 3 piece (medium) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
| 6 piece (large) | 150 g | 255 kcal |
| 1 cup (medium) | 150 g | 255 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 8 piece (large) | 200 g | 340 kcal |
| 10 piece (jumbo) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Vegetable Chinese dumplings are usually filled with vegetables such as cabbage, mushrooms, carrots, or scallions wrapped in a wheat-based dough. The filling may also include tofu, ginger, garlic, or seasonings, depending on the recipe.
Vegetable Chinese dumplings can be steamed, boiled, or pan-fried and then finished with a little water under a lid. Follow the package directions for packaged dumplings, since cooking instructions vary by product.
Vegetable Chinese dumplings can be steamed or fried; neither method is the only traditional option. Steaming gives them a soft texture, while pan-frying creates a crisp base and a tender top.
A dipping sauce made with soy sauce and rice vinegar is a classic match for vegetable Chinese dumplings. Add sesame oil, chili oil, or grated ginger to adjust the flavor to your preference.
Potstickers are a type of Chinese dumpling, not a separate kind of filling: they are typically pan-fried, then steamed in the same pan. Vegetable Chinese dumplings may be prepared this way, or boiled or steamed instead.
Yes, frozen vegetable Chinese dumplings can often go straight into the pan, steamer, or pot without thawing. Thawing may make the wrappers damp and more likely to tear, so use the package directions.
Vegetable Chinese dumplings can split if their wrappers are overfilled, poorly sealed, or handled too roughly in the water. Seal the edges firmly and avoid stirring them aggressively while they cook.
Cook vegetable Chinese dumplings with space between them and avoid piling freshly cooked dumplings on top of one another. For boiled dumplings, stir gently soon after adding them to the water to prevent sticking.
Serve vegetable Chinese dumplings with a dipping sauce and a light side such as stir-fried greens, cucumber salad, or soup. Rice can make the meal more substantial, though the dumplings can also be served on their own.
Store cooked vegetable Chinese dumplings in a covered container in the refrigerator and eat them within a few days. Reheat them until hot throughout, and avoid leaving them at room temperature for an extended period.
Vitamins
B1
0.2mg · 17% DV
Vitamin K
16.25µg · 14% DV
B3
2.13mg · 13% DV
Folate
47.5µg · 12% DV
Minerals
Selenium
18µg · 33% DV
Manganese
0.45mg · 20% DV
Sodium
425mg · 18% DV
Copper
0.16mg · 18% DV
Potassium ⭐
158mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 213 calories in 5 piece (medium) (125 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.
Vegetable Chinese dumplings are Chinese parcels of wheat dough filled with vegetables. Fillings and shapes vary between regions and recipes, but the dumplings are commonly steamed, boiled or pan-fried. Steaming keeps the wrapper soft, while pan-frying gives the base a crisp finish.
They’re served as a snack or part of a shared meal, often with a dipping sauce, and pair well with a light soup or greens. The wrapper makes them relatively carbohydrate-forward, while the vegetable filling adds some fibre; a 100 g portion provides 170 calories. For a lighter serving, choose steamed dumplings and add a crisp salad rather than extra fried sides.
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.
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.
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.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.69g
MONOUNSATURATED
1.69g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.