Gyoza
Good nutritional profile
Japanese pan-fried dumplings.
Gyoza are Japanese dumplings of thin wheat wrappers filled with ground pork, cabbage, green onion, garlic and ginger, fried on one side and then steamed in the same pan. They provide moderate protein and carbohydrate, with fat from the pork and frying oil; the soy and vinegar dipping sauce adds sodium. Boiled or steamed gyoza skip the frying oil and are lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 10g | 14.3% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 13g | Estimate |
| Water | 55g | 2.2% |
| Calories | 200 | 8.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.96 | g | 14.8% |
| Monounsaturated | 4.67 | g | 18.7% |
| Polyunsaturated | 1.55 | g | 11.9% |
| Omega-3 | 0.465 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 1.085 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
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 | 5.19 | mg |
| Vitamin E | 0.48 | mg |
| Selenium | 16.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3.84 | mcg | 0.4% |
| vitamin B1 | 0.211 | mg | 17.6% |
| vitamin B2 | 0.087 | mg | 6.7% |
| vitamin B3 | 1.55 | mg | 9.7% |
| vitamin B6 | 0.131 | mg | 7.7% |
| vitamin B9 | 14.1 | mcg | 3.5% |
| vitamin B12 | 0.192 | mcg | 8.0% |
| vitamin C | 5.19 | mg | 5.8% |
| vitamin D | 0.116 (5 IU) | mcg | 0.8% |
| vitamin E | 0.482 | mg | 3.2% |
| vitamin K | 25.3 | mcg | 21.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 22.1 | mg | 2.2% |
| iron | 0.781 | mg | 4.3% |
| magnesium | 16.6 | mg | 4.2% |
| phosphorus | 93.6 | mg | 13.4% |
| potassium | 180 | mg | 6.9% |
| sodium | 261 | mg | 11.3% |
| zinc | 0.959 | mg | 8.7% |
| copper | 0.061 | mg | 6.8% |
| manganese | 0.238 | mg | 10.3% |
| selenium | 16.1 | mcg | 29.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 300 | mg | 42.9% | 171% |
| Isoleucine | 377 | mg | 26.9% | 114% |
| Leucine limiting | 669 | mg | 24.5% | 100% |
| Lysine | 603 | mg | 28.7% | 114% |
| Methionine | 339 | mg | 32.3% | 134% |
| Phenylalanine | 672 | mg | 38.4% | 149% |
| Threonine | 352 | mg | 33.5% | 128% |
| Tryptophan | 112 | mg | 40.0% | 155% |
| Valine | 439 | mg | 24.1% | 100% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Gyoza wrappers 30 pieces
- Ground pork 250 g
- Cabbage, finely chopped 150 g
- Spring onions, minced 3 stalks
- Garlic, grated 2 cloves
- Ginger, grated 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Oil for frying 1 tbsp
- Water for steaming 80 ml
Instructions
- 1
Salt the cabbage, rest 10 minutes, then squeeze out the liquid.
- 2
Mix pork, cabbage, spring onion, garlic, ginger, soy, and sesame oil into a filling.
- 3
Place a teaspoon of filling on each wrapper, wet the edge, and pleat to seal into a half-moon.
- 4
Fry the gyoza flat-side down in hot oil until the bottoms are golden.
- 5
Add the water, cover immediately, and steam for 5-6 minutes until the water evaporates.
- 6
Uncover and cook briefly to re-crisp the bases.
- 7
Serve with a dip of soy sauce, rice vinegar, and chili oil.