Dumplings — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 250 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 41 g | 14.91% |
| Fiber | 2 g | 7.14% |
| Sugars | 0 g | - |
| Glycemic Index | 68 | - |
| Protein | 8 g | 16% |
| Sodium | 200 mg | 8.7% |
| Total Fat | 6 | 7.69% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Did you know?
Health benefits
- Provides carbohydrates from the dough, offering a good source of energy.
- Can be a source of protein if filled with meat, tofu, or other protein-rich ingredients, supporting muscle growth and repair.
- Contains essential vitamins and minerals if made with nutrient-dense fillings like vegetables, which can provide fiber, vitamins, and minerals.
- Versatile and customizable, allowing for a variety of fillings and cooking methods to suit different dietary needs and preferences.
- Encourages balanced meals when paired with vegetables and lean proteins, contributing to overall dietary diversity and nutrition.
Health risks
- High carbohydrate content particularly in dumplings made with refined white flour, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
- High fat content in some types of dumplings, especially those that are fried or contain fatty fillings, which can raise cholesterol levels and increase the risk of heart disease.
- High sodium content particularly in commercially prepared dumplings or those with salty fillings, which can contribute to hypertension and increased cardiovascular risks.
- Low nutrient density as many dumplings are made from refined flour and may contain little in the way of vitamins, minerals, or fiber.
How to choose dumplings
Freshly made dumplings should have a smooth, translucent wrapper if they are of the Asian variety, and the filling should be visible and appear fresh. Check that the dumplings are not sticking together in the package.
Avoid dumplings with torn wrappers or those that have an ammonia smell, as these are indicators they have been improperly stored. Well-prepared dumplings should be plump with a neatly sealed edge, ensuring the filling is encased properly.
How to store dumplings
Dumplings should be kept in the refrigerator and used within a couple of days. Store them in an airtight container to retain their texture and flavor. Freezing is recommended for longer storage, up to three months.
Exposure to air can cause dumplings to dry out. It’s essential to avoid storing them near strong-smelling foods, as they can absorb odors. Properly sealing the container ensures they stay fresh and delicious.
✅ Extra Tip
How long do they last?
Dumplings can last for 3-5 days in the refrigerator when stored in an airtight container. For longer storage, dumplings can be frozen for up to 3 months. Ensure they are tightly wrapped to prevent freezer burn.
What to do with leftovers?
Leftover dumplings can be used in a variety of dishes. Reheat them and add to soups or stews for a comforting meal, or pan-fry them to give them a crispy exterior and serve with a dipping sauce. Dumplings are also great when added to a stir-fry with vegetables and a savory sauce.
Use dumplings as a filling for lettuce wraps with hoisin sauce and fresh herbs, or chop them up and mix into a noodle or grain bowl with your favorite toppings. If you have a lot of dumplings, consider turning them into a dumpling casserole by layering them with vegetables, sauce, and cheese, then baking until golden. Dumplings can also be added to a hot pot or served with a salad for a light meal. For a quick snack, reheat dumplings and serve with soy sauce or chili oil for dipping.
👨⚕️️ Medical disclaimer
How dumplings support specific health conditions
Dumplings are a versatile dish that provides carbohydrates, offering energy to fuel brain function and physical activity. When made with whole grains, they offer additional fiber, promoting digestive health by aiding in regular bowel movements. Depending on the filling, dumplings can also provide protein, supporting muscle health. Pairing dumplings with vegetables can enhance their nutritional value, contributing to heart health and overall well-being.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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