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Are Dumplings Healthy? (Good for Weight Loss or Not)

Weight loss can be a difficult process. It is hard to know what foods you should keep and what you should throw. What category should we put dumplings? Are they healthy?

Types of Dumplings

Dumplings come in a large range of sizes, styles and cuisines, so before looking into how healthy they are it is necessary to look into the different types.

Fried Dumplings  

Fried dumplings are dumplings related to the Caribbean. They are full of doughy flour and deep fried to create the soft inner and crispy outer shell.

Steamed Dumplings

Steamed dumplings are what you will find with Asian cuisines. The dumplings are made through a steaming process and are loved worldwide. 


Are Dumplings Healthy?

When asking this question, we have to take away one from the equation. If you are speaking about Caribbean fried dumplings then they are not the healthiest option. This is because the dumplings are high in fat and calories and is fried in a pool of oil.

Although that crisp, slightly sweet taste is tempting, this is not the dumpling to go for if you are wanting to have a healthier diet.

Asian steamed dumplings, on the other hand, are much healthier than fried. What is great about dumplings is the ingredients they hold. They are made with ingredients which offer large amounts of micronutrients which is ideal for someone looking for a healthy alternative.

With this being said, however, that does not mean that these dumplings are completely healthy. Like fried, they still carry fat and carbs. It is important to eat dumplings in a controlled manner and not overeat.

Understanding the Different Dumplings

When it comes to your Asian dumplings it does not just boil down to one kind. There is a large amount of dumplings and each differ when it comes to their calories and the health of the food.

Below we will be listing some examples of dumplings and their health.

Har Gow

This is a popular dim sum dish loved by many. It is simply shrimp wrapped in rice paper yet is still loved by many.

Despite its taste, Har Gow is not the healthiest compared to other dumplings. Although it is low in calorie, this dumpling still carries a lot of carbs.


Mandu is a Korean dish which can be either steamed, fried or sometimes boiled. This is a dumpling loved by Koreans for its delicious taste.

What makes this even better is its health factor. This dumpling is one which is low in calorie however it is still important to eat in moderation.


We all know and love wonton. This is the most popular Chinese dish in the world and with this dish everywhere, this calls for temptation. Thankfully, these dumplings are only 30 calories each meaning you do not have to worry eating too many of these!

How To Ensure Your Dumplings Are Healthy

A healthy option when consuming any dumplings is to make your own. By doing this you can monitor what ingredients you are using, maintain portion control, and there is less temptation of ordering takeout.

Boil, Don’t Fry

The most important rule is to avoid frying. Although this is tempting, boiling is the best way to ensure a healthy meal. This is easy to do too – simply place your dumplings in boiling water and wait for them to float.

Choose Your Meat Wisely

Many people see all meat the same way, but it is important to know the difference. If you are looking to lose weight, it is key to consume lean meats and incorporate this into your dumplings.

When ordering out, you cannot guarantee what kind of meat they are using. When making your own dumplings you know you are eating a healthier option.

Eat Your Greens

We all know how important it is to eat your greens, especially when on a weight loss journey. Adding some green won’t only add health but when brighten up your dumplings!

DIY Sauce

What compliments dumplings the most is the sauce that comes with it. dip your dumplings in some homemade sauce that you can make by yourself.

This is much better than purchasing dipping sauce from the store as you are able to manage the ingredients, knowing what you are putting into your body.

Are Dumplings Healthy

What To Serve With Noodles

There are plenty of healthy options when it comes to serving side dishes. These dishes will help you stay full and stop any temptation of overeating.

Here are some of our favorite side dishes to go perfectly with dumplings:

Quinoa Cabbage Salad

This is the perfect dish for someone looking for a healthy option. This dish is filled with protein and a delicious flavor which will compliment your dumplings perfectly. This salad includes quinoa, black beans, carrots and so much more, great to fill you up.

Green Bean Salad

Try cooking this green bean salad filled with tomatoes, crunchy green beans and plenty of cheese. This will be sure to bring color to your plate and adds as a healthy side dish.


Bring a part of Korea to your home with a delicious kimchi dish. This side dish is made using fermented vegetables, most commonly cabbage, and is mixed with spices. Kimchi has many health benefits too which will help you on your weight loss journey.

Final Thoughts

In this article we have come to the conclusion that dumplings can be healthy; it is all dependent on what type of dumplings you choose to consume. For a healthier option, choose Asian dumplings which a boiled and avoid fried at all costs.

Alternatively, you can decide to make your own! By doing so you have the freedom to adapt the dumplings how you like as well as knowing what ingredients you are putting into your body.

With ordering dumplings through takeout, you cannot be sure how the ingredients are cooked and if the meat is lean. Stay healthy by making your own dumplings and making a gorgeous side dish to go along with it.

Jess Smith


Tuesday 23rd of August 2022

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Charlotte Fleet

Friday 15th of July 2022

Thanks for mentioning how steamed Asian dumplings are much healthier than ones that are fried. My husband and I love eating Asian cuisine, especially dumplings. We'll have to buy plant-based dumplings and steam them so we can be as healthy as possible.

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