How healthy are pork gyoza?
Are pork gyoza healthy? Yes, in moderate portions. Pork gyoza score 22/100 on the HowHealthyIs Score: 100 g provide 240 kcal, 9.9 g protein and 1.9 mg iron. Gyoza are thin wheat dumplings filled with pork, cabbage, garlic and ginger, pan-fried on one side and then steamed: a balance of starch, protein and fat, with the crisp base and the dipping sauce adding oil and salt. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pork gyoza rank higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Iron4%
- Vitamin C3%
- Magnesium2%
- Potassium2%
- Fiber2%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 25 minus 14 = 11. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pork gyoza?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 240 kcal | 336 kcal | |
| Protein | 9.9 g | 14 g | 28% |
| Carbohydrates | 24 g | 34 g | 12% |
| Fiber | 1.2 g | 1.7 g | 6% |
| Sugars | 0.5 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 16 g | 20% |
| Saturated fat | 3.2 g | 4.5 g | 23% |
| Omega-3 fats | 0.3 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 6.4 µg | 8.9 µg | 1% |
| Vitamin C | 7.4 mg | 10 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 0.7 mg | 4% |
| Vitamin K | 20 µg | 28 µg | 23% |
| Vitamin B12 | 0.3 µg | 0.3 µg | 15% |
| Folate | 107 µg | 150 µg | 37% |
| Minerals | |||
| Calcium | 34 mg | 47 mg | 4% |
| Iron | 1.9 mg | 2.6 mg | 15% |
| Potassium | 227 mg | 318 mg | 7% |
| Magnesium | 21 mg | 30 mg | 7% |
| Zinc | 1.1 mg | 1.6 mg | 14% |
| Sodium | 376 mg | 526 mg | 23% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pork gyoza?
We estimate pork gyoza from this standard recipe (serves 5, about 690 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Wrappers are modeled as flour and water. Rice vinegar is modeled as distilled vinegar. Oil uptake from pan-frying and the water lost while steaming are estimates.
| Ingredient | Amount |
|---|---|
| Flour for the wrappers | 200 g |
| Water for the wrappers | 100 g |
| Ground pork | 250 g |
| Napa cabbage, finely chopped | 150 g |
| Scallions or garlic chives | 30 g |
| Garlic | 8 g |
| Ginger | 8 g |
| Soy sauce in the filling | 15 g |
| Sesame oil | 8 g |
| Salt | 2 g |
| Oil for pan-frying | 15 g |
| Soy sauce for dipping | 15 g |
| Rice vinegar for dipping (modeled as distilled vinegar) | 15 g |
Why are pork gyoza good for you?
- 150 µg folate in 6 gyoza, 37% of the daily value. Folate contributes to normal blood formation.
- 14 g protein in 6 gyoza, 28% of the daily value. Protein contributes to the maintenance of muscle mass.
- 28 µg vitamin K in 6 gyoza, 23% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use them
- A shared starter alongside miso soup or a salad
- Steaming or boiling them (sui gyoza) for a lighter version
What should you watch out for?
- Ground pork and pan-frying make them richer in fat than steamed dumplings.
- Soy dipping sauce and the seasoned filling add a fair amount of sodium.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.