Calorie guide · Japanese
Gyozacalories and macros
One serving of Gyoza has about 380 kcal, with 18 g protein, 42 g carbohydrates and 15 g fat. That is roughly 19% of calories from protein, 45% from carbs and 36% from fat.
Where the calories come from
- Protein18 g19%
- Carbs42 g45%
- Fat15 g36%
Gyoza are Japanese pan-fried dumplings; this serving is 6 wrappers filled with 80 g of lean minced meat, 50 g of cabbage, sesame oil, soy sauce, ginger and garlic. It comes to roughly 380 kcal with 18 g of protein, and about 45% of the calories come from its 42 g of carbohydrates, mostly from the wrappers, with 15 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~200 g) | Share of calories |
|---|---|---|---|
| Calories | 190 kcal | 380 kcal | 100% |
| Protein | 9 g | 18 g | 19% |
| Carbs | 21 g | 42 g | 45% |
| Fat | 7.5 g | 15 g | 36% |
How many calories in 100 g of Gyoza?
A typical serving of Gyoza weighs about 200 g, so 100 g has about 190 kcal, 9 g protein, 21 g carbohydrates and 7.5 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 gyoza | 33 g | 63 | 3 g | 7 g | 2.5 g |
| ½ serving | 100 g | 190 | 9 g | 21 g | 7.5 g |
| 1 serving | 200 g | 380 | 18 g | 42 g | 15 g |
| 1½ servings | 300 g | 570 | 27 g | 63 g | 22.5 g |
| 2 servings | 400 g | 760 | 36 g | 84 g | 30 g |
| 100 g | 100 g | 190 | 9 g | 21 g | 7.5 g |
| 200 g | 200 g | 380 | 18 g | 42 g | 15 g |
Vitamins and minerals in Gyoza
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 2.8 g | 10% |
| Sugars | 2.3 g | – |
| Saturated fat | 4.3 g | 22% |
| Sodium | 1,350 mg | 59% |
| Potassium | 440 mg | 9% |
| Calcium | 50 mg | 4% |
| Iron | 2.9 mg | 16% |
| Vitamin C | 12 mg | 13% |
| Vitamin A | 5 µg | 1% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin B12 | 1.5 µg | 63% |
Allergens in Gyoza
- Gluten
- Sesame
- Soy
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Gyoza fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Gyoza?
For a 70 kg adult, the 380 kcal in one serving is about 89 minutes of comfortable walking or 65 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 89 min |
| Brisk walk (about 5.5 km/h) | 65 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Pan-fried Japanese dumplings filled with seasoned minced meat and cabbage, crisp on the bottom and juicy inside.
- 6 Gyoza Wrappers
- 80g Lean Minced Meat
- 50g Cabbage
- 1 tsp Sesame Oil
- Soy Sauce, Ginger, Garlic
How to make it
- Finely chop 50 g cabbage, sprinkle with a pinch of salt, leave for 5 minutes and squeeze out the water.
- Mix the cabbage with 80 g lean minced meat, grated ginger, crushed garlic and a splash of soy sauce.
- Place a spoonful of filling in the centre of each of the 6 wrappers, wet the edges and fold and pleat to seal.
- Heat 1 tsp sesame oil in a non-stick pan and fry the gyoza flat side down for 2 minutes until golden.
- Add about 50 ml water, cover and steam for 5 to 6 minutes until the water is gone and the filling is cooked through.
- Serve hot with soy sauce for dipping.
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How to make it lighter
- Use a non-stick pan and the steam-fry method: a little oil to crisp the base, then water and a lid to cook them through.
- Pack the filling with extra cabbage, mushrooms or spring onion so each dumpling holds more vegetables.
- Pair them with a miso soup or a cucumber salad to make the meal more filling.
Lighter alternatives
More Japanese dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Gyoza?
A typical serving of Gyoza has about 380 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Gyoza?
About 190 kcal. That is based on a typical serving of about 200 g with 380 kcal; the real figure changes with the recipe and how much oil is used.
How many calories in 1 gyoza of Gyoza?
About 63 kcal and 3 g protein. That is one of the 6 pieces in a typical serving of about 200 g (380 kcal).
Is Gyoza high in protein?
It is moderate. One serving has about 18 g of protein (19% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Gyoza while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Gyoza?
Roughly 89 minutes of comfortable walking for a 70 kg adult, or about 65 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Gyoza vegetarian?
No. A typical serving of Gyoza contains meat or fish.
Is Gyoza gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Gyoza lighter?
Use a non-stick pan and the steam-fry method: a little oil to crisp the base, then water and a lid to cook them through. Pack the filling with extra cabbage, mushrooms or spring onion so each dumpling holds more vegetables. Pair them with a miso soup or a cucumber salad to make the meal more filling.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (200 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.