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Xiao long bao Calories
Steamed soup dumpling with meat filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Xiao long bao (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 30.6 g of carbs, 11.4 g of protein, 10.8 g of fat and 1.4 g of fiber. Its 16.8 µg of Selenium covers 31% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Xiao long bao Nutrition Facts
Selected: 4 piece (medium) · 120 g
276
KCAL / 120G
Carbs
30.6g
· 11% DV
Protein
11.4g
· 23% DV
Fat
10.8g
· 14% 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 46% · Protein 17% · Fat 37%
Xiao long bao nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.06 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 30.6 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 Xiao long bao?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 276 kcal |
| 1 piece (small) | 30 g | 69 kcal |
| 3 piece (medium) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 150 g | 345 kcal |
| 6 piece (large) | 180 g | 414 kcal |
| 1 serving (large) | 220 g | 506 kcal |
| 8 piece (extra large) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Xiao long bao
What is Xiao long bao?
Xiao long bao is a Chinese steamed dumpling filled with meat and hot, savoury broth. It is closely associated with Shanghai and is often called a soup dumpling in English.
How do you eat Xiao long bao without burning yourself?
Eat Xiao long bao carefully because its broth can be extremely hot. Set one on a soup spoon, make a small opening in the wrapper to let steam escape, then sip the broth and eat the dumpling.
Why is there soup inside Xiao long bao?
The soup in Xiao long bao comes from chilled, gelatin-rich stock folded into the filling. Steaming melts the gelatin, turning it back into broth that stays inside the sealed wrapper.
What is inside Xiao long bao?
Classic Xiao long bao usually contains seasoned pork and stock gelatin; some versions include crab or other fillings. The broth is part of the filling, not a sauce added after cooking.
What is the difference between Xiao long bao and regular dumplings?
Xiao long bao is distinguished by its hot broth-filled interior and delicate wrapper, and it is steamed. Many other dumplings have no liquid centre and may be boiled, pan-fried, or steamed.
How do you make the broth for Xiao long bao?
For Xiao long bao, cooks simmer meat and bones to make a stock rich in natural gelatin, then chill it until firm. The stock is diced and mixed into the filling so it melts during steaming.
Why does Xiao long bao leak during steaming?
Xiao long bao usually leaks when its wrapper is torn, the gathered top is not sealed, or the filling is overpacked. Keep the wrapper intact and leave room to pleat and close the top firmly.
What sauce do you serve with Xiao long bao?
Xiao long bao is commonly served with Chinese black vinegar and fine strips of fresh ginger. The sharp, mellow vinegar balances the rich filling without hiding the flavour of the broth.
Can you cook frozen Xiao long bao without thawing them?
Yes, cook frozen Xiao long bao straight from the freezer in a steamer. Thawing can soften the wrapper and make it more likely to tear; leave space between dumplings so they do not stick together.
How should you store leftover Xiao long bao?
Refrigerate cooked leftover Xiao long bao promptly in a covered container and eat it within a day or two. Reheat it gently in a steamer; microwaving can make the wrapper tough and the broth unevenly hot.
Xiao long bao Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B3
2.52mg · 16% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
126mg · 18% DV
Sodium
384mg · 17% DV
Zinc
1.44mg · 13% DV
Potassium ⭐
174mg · 5% DV
Xiao long bao Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Xiao long bao
To burn the 276 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 Xiao long bao?
Xiao long bao are small steamed dumplings from Shanghai and the surrounding Jiangnan region of China. They are made with a thin wrapper around a meat filling and broth, often pork; the broth is set into a jelly before wrapping, then melts as the dumplings steam.
Served hot in a bamboo basket, they have a delicate skin and a juicy, savoury centre. They’re commonly eaten with black vinegar and ginger, either as a snack or as part of a shared meal; in places where Chinese food is less familiar, they’re also a popular restaurant starter. Lift one carefully onto a spoon, make a small opening to let the broth cool, then eat the dumpling. They provide some protein, while the dough contributes much of their carbohydrate. Pair them with greens or a light vegetable dish for a more rounded meal.
How Nutritious Is Xiao long 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 Xiao long 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 Xiao long bao Contain Allergens?
Contains these allergens:
Which Diets Is Xiao long 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
Xiao long bao Fat Profile
SATURATED
3.36g
MONOUNSATURATED
4.08g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.