How healthy is pork dumplings?
Is pork dumplings healthy? Yes, in moderate portions. Pork dumplings scores 22/100 on the HowHealthyIs Score: 100 g provides 190 kcal, 8.4 g protein and 1.6 mg iron. Boiled pork dumplings (jiaozi) wrap seasoned pork and napa cabbage in a thin wheat dough: a satisfying mix of protein and refined carbs, lighter than pan-fried potstickers. 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 dumplings ranks higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Iron5%
- Vitamin C4%
- Magnesium2%
- Potassium2%
- Fiber2%
- Calcium1%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 25 minus 15 = 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 dumplings?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 190 kcal | 475 kcal | |
| Protein | 8.4 g | 21 g | 42% |
| Carbohydrates | 21 g | 52 g | 19% |
| Fiber | 1.1 g | 2.6 g | 9% |
| Sugars | 0.5 g | 1.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.8 g | 20 g | 25% |
| Saturated fat | 2.6 g | 6.5 g | 33% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 5.4 µg | 14 µg | 2% |
| Vitamin C | 6.3 mg | 16 mg | 18% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | 0.2 mg | 1% |
| Vitamin K | 15 µg | 38 µg | 32% |
| Vitamin B12 | 0.2 µg | 0.5 µg | 22% |
| Folate | 94 µg | 236 µg | 59% |
| Minerals | |||
| Calcium | 28 mg | 70 mg | 5% |
| Iron | 1.6 mg | 4 mg | 22% |
| Potassium | 192 mg | 480 mg | 10% |
| Magnesium | 18 mg | 45 mg | 11% |
| Zinc | 0.9 mg | 2.4 mg | 22% |
| Sodium | 335 mg | 839 mg | 36% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pork dumplings?
We estimate pork dumplings from this standard recipe (serves 4, about 980 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as boiled dumplings; pan-fried potstickers absorb extra oil.
| Ingredient | Amount |
|---|---|
| Flour for the wrappers | 250 g |
| Water for the wrappers | 125 g |
| Ground pork | 300 g |
| Napa cabbage, finely chopped | 200 g |
| Scallions | 30 g |
| Ginger | 10 g |
| Soy sauce in the filling | 20 g |
| Sesame oil | 10 g |
| Salt | 3 g |
| Soy sauce for dipping | 15 g |
| Vinegar for dipping | 15 g |
Why is pork dumplings good for you?
- 236 µg folate in 10 dumplings, 59% of the daily value. Folate contributes to normal blood formation.
- 21 g protein in 10 dumplings, 42% of the daily value. Protein contributes to the maintenance of muscle mass.
- 38 µg vitamin K in 10 dumplings, 32% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- A make-ahead freezer meal
- Serving with a vegetable soup or cucumber salad
What should you watch out for?
- Ground pork can be fatty, and the dipping sauce adds salt.
- Frozen dumplings are often saltier than homemade ones.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.