Dumplings
Good nutritional profile
Filled dough, steamed or fried.
Dumplings are thin wheat-dough wrappers filled with ground pork, shrimp or vegetables and cabbage, then steamed, boiled or pan-fried, and usually served with a soy and vinegar dipping sauce. They supply carbohydrate from the wrapper and moderate protein from the filling; steamed or boiled ones carry less fat than pan-fried. The dipping sauce adds sodium, so use it sparingly.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 7g | 10.0% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 13.3g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 58g | 2.3% |
| Calories | 180 | 8.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.54 | g | 7.7% |
| Monounsaturated | 3.16 | g | 12.6% |
| Polyunsaturated | 1.56 | g | 12.0% |
| Omega-3 | 0.468 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 1.092 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.29 | mg |
| Vitamin E | 0.44 | mg |
| Selenium | 16.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3.93 | mcg | 0.4% |
| vitamin B1 | 0.095 | mg | 7.9% |
| vitamin B2 | 0.096 | mg | 7.4% |
| vitamin B3 | 1.79 | mg | 11.2% |
| vitamin B6 | 0.153 | mg | 9.0% |
| vitamin B9 | 16.4 | mcg | 4.1% |
| vitamin B12 | 0.158 | mcg | 6.6% |
| vitamin C | 3.29 | mg | 3.7% |
| vitamin D | 0.092 (4 IU) | mcg | 0.6% |
| vitamin E | 0.437 | mg | 2.9% |
| vitamin K | 15 | mcg | 12.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25.4 | mg | 2.5% |
| iron | 0.684 | mg | 3.8% |
| magnesium | 15 | mg | 3.8% |
| phosphorus | 80.3 | mg | 11.5% |
| potassium | 156 | mg | 6.0% |
| sodium | 301 | mg | 13.1% |
| zinc | 0.75 | mg | 6.8% |
| copper | 0.058 | mg | 6.4% |
| manganese | 0.252 | mg | 11.0% |
| selenium | 16.5 | mcg | 30.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 258 | mg | 36.9% | 161% |
| Isoleucine | 333 | mg | 23.8% | 111% |
| Leucine | 595 | mg | 21.8% | 98% |
| Lysine | 494 | mg | 23.5% | 103% |
| Methionine | 297 | mg | 28.3% | 129% |
| Phenylalanine | 652 | mg | 37.3% | 159% |
| Threonine | 291 | mg | 27.7% | 116% |
| Tryptophan | 101 | mg | 36.1% | 153% |
| Valine limiting | 369 | mg | 20.3% | 92% |
Compare with other products
Values per 100 g
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Recipe
See full recipeIngredients
- Plain flour 300 g
- Warm water 160 ml
- Ground pork 300 g
- Napa cabbage, finely chopped 200 g
- Green onions, sliced 3
- Ginger, grated 1 tbsp
- Garlic, minced 2 cloves
- Soy sauce 2 tbsp
- Sesame oil 1 tbsp
- Salt 1 tsp
- Neutral oil for frying 2 tbsp
Instructions
- 1
Mix flour with warm water into a shaggy dough, knead until smooth, cover and rest 30 minutes.
- 2
Salt the chopped cabbage, let it sit 10 minutes, then squeeze out excess moisture.
- 3
Combine pork, cabbage, green onions, ginger, garlic, soy sauce and sesame oil into a sticky filling.
- 4
Roll the dough into a rope, cut small pieces and roll each into a thin round wrapper.
- 5
Place a spoon of filling in each wrapper, fold and pleat the edges to seal tightly.
- 6
To steam, cook over boiling water 10 minutes; to pan-fry, sear in oil then add a splash of water and cover until steamed and crisp.
- 7
Serve hot with a dipping sauce of soy sauce, vinegar and chili oil.