Are Potstickers Healthy | Should You Eat Potstickers?

Fun Fact: It’s called “PotStickers” because it sticks to the pot! Anyway, should you eat it often? Let’s find out whether are potstickers healthy for you!

Potstickers: Um, What are They?

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Image Credit: Spoon Fork Bacon

Potstickers are a type of dumpling that is common in various Asian cuisines, with origins tracing back to Chinese cuisine. They are popular by different names in various regions, such as gyoza in Japan or jiaozi in China.

The term “potstickers” is more commonly used in English-speaking countries, especially in the United States, to refer to these pan-fried and steamed dumplings. In China and other Asian countries, they may be known by different names, such as “guotie,” “guotie jiaozi,” or “jiaozi guotie,” depending on the region and the local dialect.

Potstickers are generally a mixed filling filled inside a thin sheet of dough just like a dumpling. The filling is seasoned with various spices and sauces to enhance the flavor. Potstickers are common as an appetizer, snack, or part of a larger meal. They are often served with a dipping sauce made from soy sauce, rice vinegar, sesame oil, and other seasonings.

Due to their delicious taste and versatility, potstickers have become popular in many parts of the world. You can find it in numerous Asian restaurants and even in frozen food sections of grocery stores.

Are Potstickers Healthy?

The healthiness of potstickers depends on several factors, including the ingredients used, the cooking method, and portion size. Let’s break it down:

  1. Ingredients: The filling of potstickers often includes a combination of minced meat (such as pork) and vegetables. If you use lean meats and a good amount of vegetables, the potstickers can provide some nutritional benefits, including protein and essential vitamins. However, some versions might contain a higher proportion of fatty meats, which can increase the calorie and saturated fat content.
  2. Cooking Method: Traditional potstickers are pan-fried, which adds some extra calories from oil. Pan-frying can make them more calorie-dense compared to other cooking methods like boiling or steaming.
  3. Sodium Content: Some store-bought or restaurant-prepared potstickers can be high in sodium due to the use of soy sauce and other salty seasonings. High sodium intake can be detrimental to those with certain health conditions, like hypertension.
  4. Portion Size: Portion control is essential, as potstickers can be quite calorie-dense, especially if they are part of a larger meal. Eating them in moderation is important to avoid consuming excessive calories and fat.
  5. Nutritional Value: While potstickers can offer some nutritional value, they might not be as nutrient-dense as other options. It’s crucial to consider the overall balance of your meal and include other nutrient-rich foods like vegetables, whole grains, and fruits.

In summary, while you can enjoy potstickers as an occasional treat or part of a balanced meal, they might not be the healthiest option. To make them healthier, choose better ingredients, control portion sizes, and consider alternative cooking methods. As with any food, moderation, and balance are key to maintaining a healthy diet.

Nutritional Value

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Image Credit: Damn Delicious

The nutritional content of potstickers can vary based on the specific recipe, filling ingredients, and cooking method. Below is a general overview of the approximate nutrition for a standard serving of pan-fried potstickers (4-5 pieces, about 150 grams) with a typical filling of pork and vegetables.

  • Calories: 250-350 calories (may vary depending on the size and cooking method)
  • Carbohydrates: 30-40 grams
  • Protein: 10-15 grams
  • Fat: 10-15 grams
  • Fiber: 1-2 grams
  • Sodium: 400-600 milligrams (may vary depending on the filling and dipping sauce)

It’s important to note that these values are approximate and can change depending on the specific ingredients and quantities used in the potstickers.

Potstickers Recipe

To make healthier potstickers, you can modify the traditional recipe to reduce calories, fat, and sodium while adding more nutritious ingredients. Here’s a healthier version of potstickers:



  • 1 cup finely chopped vegetables (cabbage, carrots, mushrooms, spinach, etc.)
  • 1/2 cup lean ground chicken, turkey, or plant-based protein (tofu, tempeh, or seitan)
  • 1 tablespoon minced ginger
  • 2 cloves garlic, minced
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon sesame oil (optional)
  • 1 tablespoon rice vinegar
  • 1 tablespoon green onions, chopped
  • 1 teaspoon toasted sesame seeds (optional)
  • Pinch of black pepper


  • 20 to 24 round dumpling wrappers (choose whole wheat or low-calorie wrappers if available)


  • Vegetable Oil (1 tbsp)
  • Water or Low-Sodium Vegetable Broth (1/2 cup)


  1. Combine all the filling ingredients of your choice in a mixing bowl along with some ginger, garlic, soy sauce, sesame seeds, green onions, rice vinegar, sesame oil, and a pinch of black pepper. Mix all these ingredients until they combine well.
  2. Take a dumpling wrapper and place about 1 tablespoon of the filling mixture in the center. Lightly moisten the edges of the wrapper with water using your fingertip.
  3. Fold the wrapper in half to create a semi-round shape. Now, press the edges to seal the potstickers. You can play around with the shape for a more appealing look!
  4. Repeat the process with the remaining wrappers and filling until you are satisfied with the quantity.
  5. In a large non-stick skillet, heat 1 tablespoon of vegetable oil over medium heat. Once hot, add the potstickers and ensure they do not touch each other. Cook for 2-3 minutes or until the bottom becomes golden and crispy.
  6. Carefully add 1/2 cup of water or vegetable broth to the skillet. Immediately cover with a lid to allow the potstickers to steam. Steam for about 5-7 minutes or until the filling is cooked through.
  7. Once the potstickers cook, remove the lid and let any remaining liquid evaporate.
  8. Make a dipping sauce with low-sodium soy sauce, rice vinegar, a splash of sesame oil, and a pinch of red pepper flakes.

With these modifications, you’ll have a healthier version of potstickers that still taste delicious and are more nutritious. Remember to control your portion sizes and enjoy them as part of a well-balanced meal with plenty of vegetables and whole grains.

Healthy Potsticks Options

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Image Credit: RasaMalaysia

Absolutely! There are many healthy filling options for potstickers that can provide a balance of flavors and nutrients.

  1. Vegetarian/Vegan Fillings
    • Tofu and Spinach
    • Mushrooms and Cabbage
    • Edamame and Quinoa
  2. Poultry Fillings (Choose Lean Options):
    • Ground Turkey and Kale
    • Chicken and Bok Choy
  3. Seafood Fillings (Rich in Omega-3 Fatty Acids):
    • Shrimp and Snow Peas
    • Salmon and Dill
  4. Combination Fillings:
    • Sweet Potato and Black Bean
    • Lentil and Carrot

Feel free to get creative and customize the fillings to your taste preferences and dietary needs. Remember to well-season the filling with herbs, spices, and low-sodium condiments for flavor without excess salt. Additionally, aim to include a variety of vegetables for added nutritional value. By choosing healthier fillings and practicing proper cooking techniques, you can enjoy delicious and nutritious potstickers.

Potsticks During Weight Loss Journey

Potstickers, while delicious, are not typically considered a food that directly supports weight loss. They are often pan-fried, which can increase their calorie content, and the wrappers are made from wheat flour, which adds carbohydrates. Additionally, some versions may contain high-fat fillings, further contributing to their calorie density.

When aiming for weight loss, it’s essential to focus on nutrient-dense, low-calorie foods that provide satiety and support your overall health. However, that doesn’t mean you can’t enjoy potstickers occasionally as part of a balanced diet. Moderation is the key.

Tips to Include Potstickers in Your Weight Loss Plan

  1. Control Portion Sizes: Limit the number of potstickers you consume in one sitting and balance them with healthier options like a salad or steamed vegetables.
  2. Healthier Fillings: Choose lean protein options and load up on vegetables in the filling to increase nutritional value while reducing overall calories.
  3. Baking or Steaming: Instead of pan-frying, try baking or steaming the potstickers to reduce the added oil and calories.
  4. Homemade Versions: Making potstickers at home allows you to control the ingredients and make healthier choices.
  5. Balanced Meal: Incorporate potstickers as part of a balanced meal that includes lean proteins, vegetables, and whole grains.
  6. Mindful Eating: Eat slowly, savor each bite, and pay attention to your hunger cues to avoid overeating.

Remember that weight loss occurs when you create a calorie deficit by burning more calories than you consume. While potstickers may not be the best option for promoting weight loss, enjoying them occasionally as part of a well-balanced diet can be a treat without sabotaging your weight loss efforts. It’s essential to focus on a variety of nutritious foods, regular physical activity, and sustainable habits for successful weight management. If you have specific dietary goals, consider consulting with a registered dietitian to create a personalized plan that fits your needs.


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