Dumplings are a staple food found in Asia. Also, each country has its own style of dumpling, resulting in a wide range of flavours, textures, and types.

Dumplings have risen in popularity all over the world. People are increasingly experimenting with fresh and exciting flavours, combining them to make completely unique dumplings that are both revolutionary in taste and texture. However, as a result of this experimentation, the issue of “what are dumplings?” is not so easy to answer – but let’s try! Dumplings are a delicate, bite-sized dish used in Asian cuisines. In addition, they can be spicy or sweet, and cooked, steamed, or fried – the choice is yours! The dumpling, also known as jiaozi in Chinese or gyoza in Japanese, is a common Asian cuisine that many people eat and enjoy on a regular basis.

What are dumplings made of?

There are three main ingredients in the dumpling dough: flour, water, and salt. However, the type of flour you use is determined by the type of dumpling you want to produce. While most dumplings are made with ‘dumpling’ or ‘wheat’ flour, Har Gau (Chinese shrimp dumplings) are made with a wheat and tapioca starch mixture. and that’s just the beginning! Dumplings, like the Bao Bun, are perfect for filling because they are so flexible. You can make your dumpling to suit your taste and mood, whether you have a sweet tooth or prefer a more savoury snack!

Dumplings are made up of:

  1. Flour
  2. Salt
  3. Water
  4. Filling of your choice

The healthiness of momos:

Dumplings are typically very nutritious since they contain a lot of whole ingredients that can provide a wide range of micronutrients. However, the macronutrient balance is off since carbs and fats account for the majority of calories. Therefore, this means that while dumplings are not suitable for maintaining a healthy weight, they can still be consumed if portions are properly managed.

Steamed, boiled and fried dumplings:

The difference between eating good or unhealthy dumplings can be determined by whether they are steamed or boiled.

Fats are the most abundant macronutrient and, when consumed in excess, cause rapid weight gain.

Frying your dumplings will add an additional 2-3 grammes of fat per dumpling, which isn’t good for a healthy diet. It’s bad enough that these dumplings are low in protein, so adding extra fat to your meal is unnecessary.

Steamed or boiled dumplings:

Dumplings, whether steamed or boiled, are a relatively healthy choice, but you must consider the filling, serving size, and condiments you use.

In terms of fat content, steamed dumplings are the best choice, followed by pan-fried dumplings. Therefore, they’re a good choice as long as they’re not pre-deep fried and contain whole, organic ingredients.

Chinese cuisine is known for its steamed vegetable dumplings. Shredded carrots, red bell peppers, and cabbage are combined with scallions, ginger, soy sauce, hoisin, and egg to make these dumplings. Cooks spoon a small amount of the filling into an egg roll wrapper or gyoza skin before sealing and steaming the dumplings until finished. Moreover, there is no fat added in this form of cooking.

Steamed dumplings can add too much sodium to your daily meal plan if you include them in your diet. The sodium content of two steamed dumplings can be as high as 344 mg per serving. Dipping dumplings in soy sauce, as is customary, gives even more flavour. By making steamed vegetable dumplings at home, you can reduce the amount of sodium in them; either use low sodium soy sauce or replace it with water.


Fat and calories

The calories in two steamed vegetable dumplings range from 70 to 112, depending on the ingredients and amount of filling in each dumpling. Two dumplings reflect 3.5 to 5.6 percent of your daily calorie intake based on a 2,000-calorie diet. Having a serving of steamed vegetable dumplings would also add 3 g of fat to your diet.

In terms of fat content, steamed dumplings are the best choice, followed by pan-fried dumplings.

Benefits of steamed dumplings:

Shredded cabbage, a vegetable high in phytonutrients, is widely used in steamed vegetable dumplings. These phytonutrients aid in the prevention of cellular damage caused by free radicals. Cabbage is also rich in iron, which aids in the formation of red blood cells and the maintenance of proper oxygen levels in the body. Shredded carrots, a vegetable known for their health benefits, are commonly used in steamed vegetable dumplings.

Healthy dumplings around the world

1. Xiao Long Bao (China)

A dim sum delicacy is steamed soup dumplings. Each delicate dumpling is stuffed with real soup!  A homemade broth filling rich enough in fat and collagen to stay semi-solid when cold is the secret to a good soup dumpling. The filling melts into a silky broth when the dumplings are bitten into after they have been rolled tightly and steamed.

2. Gyoza (Japan)

Gyoza is steamed or pan-fried dumplings made from a thin wheat-flour wrapper with a meat or vegetable filling that can be found in any Japanese steakhouse or sushi restaurant (typically ground pork and cabbage). With a vegan-friendly filling, this recipe offers a healthy alternative. That’s right: kale is high in iron, and edamame is high in protein.

3. Pierogi (Poland)

In these pierogi, the addition of cauliflower to the typical potato and cheese filling helps to lighten the dish. Serve atop a bed of sautéed greens or alongside a lean piece of protein to make a full meal by boiling or steaming the pierogi instead of frying them.

4. Ravioli (Italy)

Ravioli, perhaps the most popular of all Italian dumplings, are typically filled with a cheese mixture and can be unhealthy. Especially when combined with creamy sauces (Alfredo, for example). However, if your healthiness per cent keep an eye on portion sizes and serve with a good serving of protein and vegetables, you can make a well-balanced meal.

5. Char Siu Bao (China)

Steamed pork buns, another dim sum favourite, are fluffy little pillows filled with flavorful, melt-in-your-mouth barbecued pork. By substituting whole-wheat flour for white flour, this recipe makes the classic healthier and adds more fibre to the mix.


In conclusion, steamed dumplings are the best choice, followed by pan-fried dumplings. Steamed dumplings are healthy in eating. When stuffed with vegetables these dumplings can provide nutrition to the body and will not increase the fat in the body. Dumplings will also provide you with  protein and carbohydrates,

To experience some healthy and tasty dumplings, you should surely visit Go momo restaurant in Yangon, Myanmar whenever you visit Myanmar. This will satisfy all your cravings for dumplings.

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