Mantou
Moderate nutritional value
Chinese plain steamed buns of yeasted white wheat dough.
Mantou are plain Chinese steamed buns made from white wheat flour, water, yeast and a little sugar, the everyday bread of northern China, eaten with soups, stews and stir-fries. One 100 g bun has about 245 kcal, 52 g of refined carbohydrate, 7 g protein, under 1 g of fat and almost no sodium. Mantou raise blood sugar quickly, so pair them with a protein dish and vegetables.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.9g | 12.3% |
| Fat | 0.8g | 1.1% |
| Carbs | 52g | 17.3% |
| Simple Sugars | 18.2g | Estimate |
| Complex Carbs | 31.9g | Estimate |
| Fiber | 1.9g | 7.6% |
| Water | 40g | 1.6% |
| Calories | 245 | 10.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.12 | g | 0.6% |
| Monounsaturated | 0.11 | g | 0.4% |
| Polyunsaturated | 0.34 | g | 2.6% |
| Omega-3 | 0.102 | g | Estimate |
| Omega-6 | 0.238 | g | Estimate |
| Trans | 0 | g | 0.0% |
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 | 0 | mg |
| Vitamin E | 0.04 | mg |
| Selenium | 21.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0 | mcg | 0.0% |
| vitamin B1 | 0.109 | mg | 9.1% |
| vitamin B2 | 0.043 | mg | 3.3% |
| vitamin B3 | 0.893 | mg | 5.6% |
| vitamin B6 | 0.028 | mg | 1.6% |
| vitamin B9 | 21.9 | mcg | 5.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0.001 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.044 | mg | 0.3% |
| vitamin K | 0.382 | mcg | 0.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10.8 | mg | 1.1% |
| iron | 0.763 | mg | 4.2% |
| magnesium | 14.7 | mg | 3.7% |
| phosphorus | 73 | mg | 10.4% |
| potassium | 74.4 | mg | 2.9% |
| sodium | 2.98 | mg | 0.1% |
| zinc | 0.501 | mg | 4.6% |
| copper | 0.098 | mg | 10.9% |
| manganese | 0.438 | mg | 19.0% |
| selenium | 21.7 | mcg | 39.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 153 | mg | 21.9% | 80% |
| Isoleucine | 240 | mg | 17.1% | 67% |
| Leucine | 472 | mg | 17.3% | 65% |
| Lysine limiting | 166 | mg | 7.9% | 29% |
| Methionine | 264 | mg | 25.1% | 96% |
| Phenylalanine | 550 | mg | 31.4% | 113% |
| Threonine | 192 | mg | 18.3% | 65% |
| Tryptophan | 85 | mg | 30.4% | 108% |
| Valine | 280 | mg | 15.4% | 59% |
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Values per 100 g
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Recipe
See full recipeIngredients
- All-purpose flour 500 g
- Warm water 270 ml
- Instant dry yeast 1 1/2 tsp (5 g)
- Sugar 20 g
- Flour, for dusting 20 g
- Vegetable oil, for the steamer 1 tsp
Instructions
- 1
Dissolve the sugar and yeast in the warm water, pour it into the flour and mix into a shaggy dough.
- 2
Knead for 10 minutes until smooth and elastic, cover and leave to rise in a warm place for about 1 hour, until doubled.
- 3
Punch the dough down on a lightly floured surface and knead for 3-4 minutes to push out the air bubbles.
- 4
Roll the dough into a log about 5 cm thick and cut it into 8 equal pieces, or shape each piece into a round bun.
- 5
Set the buns on squares of oiled baking paper in a steamer, cover and let rise for 15-20 minutes.
- 6
Steam over boiling water for 15 minutes, then turn off the heat and leave the lid on for 5 minutes before opening so the buns do not collapse.