Dim Sum Calories Chart: How Many Calories in Dim Sum?

Dim sum is one of the most popular Chinese dining experiences, but it can also be surprisingly difficult to estimate calories. Small portions, shared bamboo baskets, and a steady flow of dishes make it easy to lose track of how much you’ve eaten.

This dim sum calories chart breaks down the calorie content of 26 popular dim sum dishes, showing values per piece, per basket, and for a typical meal. By understanding how cooking methods like steaming, baking, and frying affect calories, you can enjoy dim sum while making more informed choices.

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What Is Dim Sum?

Dim sum is a traditional Cantonese style of dining that features a wide variety of small dishes served in steamer baskets or small plates, typically enjoyed with tea during brunch or lunch. Originating in southern China, dim sum includes dumplings, buns, rolls, desserts, and fried snacks that are shared among diners at the table. Because each dish is served in small portions, people usually order multiple baskets, creating a diverse meal with many flavors, textures, and cooking methods such as steaming, baking, and deep-frying.

The Complete Dim Sum Calories Chart: 26 Dishes Ranked

Organised by cooking method — the most useful way to make decisions at the table.

Dish (English / Chinese)	Cooking Method	Per Piece (kcal)	Per Basket (kcal)	Protein (per basket)	Sodium (per basket)	Calorie Rating
Har gow 蝦餃 (shrimp dumpling)	Steamed	50–60	150–180 (3 pcs)	9–11g	280–380mg	🟢 Low
Siu mai 燒賣 (pork & shrimp dumpling)	Steamed	55–70	165–210 (3 pcs)	11–14g	350–450mg	🟢 Low
Xiao long bao 小籠包 (soup dumpling)	Steamed	55–75	275–375 (5 pcs)	10–14g	380–480mg	🟢 Low–🟡
Cheung fun with shrimp 鮮蝦腸粉	Steamed	70–90	210–270 (3 rolls)	8–11g	420–520mg	🟡 Moderate
Cheung fun with BBQ pork 叉燒腸粉	Steamed	75–95	225–285 (3 rolls)	8–10g	400–500mg	🟡 Moderate
Cheung fun with beef 牛肉腸粉	Steamed	70–90	210–270 (3 rolls)	10–13g	380–480mg	🟡 Moderate
Vegetarian dumpling 素餃	Steamed	40–55	120–165 (3 pcs)	4–6g	220–320mg	🟢 Low
Chicken feet in black bean sauce 豉汁鳳爪	Steamed/braised	40–60	120–180 (3 pcs)	6–8g	480–580mg	🟢 Low
Steamed spare ribs with black bean 豉汁排骨	Steamed	55–70	165–210 (3 pcs)	10–13g	520–620mg	🟢 Low
Chiu chow dumpling 潮州粉果	Steamed	60–75	180–225 (3 pcs)	6–8g	360–460mg	🟢 Low–🟡

Dish (English / Chinese)	Cooking Method	Per Piece (kcal)	Per Basket (kcal)	Protein (per basket)	Sodium (per basket)	Calorie Rating
Steamed BBQ pork bun 叉燒包 (char siu bao, steamed)	Steamed	120–145	360–435 (3 pcs)	12–15g	480–580mg	🟡 Moderate
Baked BBQ pork bun 烘焙叉燒包 (baked char siu bao)	Baked	160–190	160–190 (1 pc)	7–9g	200–280mg	🟡 Moderate
Pan-fried turnip cake 煎蘿蔔糕 (lo bak go)	Pan-fried	90–120	270–360 (3 pcs)	4–6g	400–500mg	🟡 Moderate
Steamed turnip cake 蒸蘿蔔糕	Steamed	65–80	195–240 (3 pcs)	3–5g	350–430mg	🟡 Moderate
Pan-fried taro dumpling 煎芋角	Pan-fried	110–140	330–420 (3 pcs)	6–8g	280–360mg	🟡–🔴
Sesame ball 煎堆 (jin deui)	Deep-fried	100–130	200–260 (2 pcs)	3–4g	80–120mg	🟡–🔴
Sticky rice in lotus leaf 糯米雞 (lo mai gai)	Steamed	350–450	350–450 (1 whole)	18–24g	680–850mg	🔴 High

Dish (English / Chinese)	Cooking Method	Per Piece (kcal)	Per Basket (kcal)	Protein (per basket)	Sodium (per basket)	Calorie Rating
Deep-fried taro dumpling 芋角 (wu gok)	Deep-fried	130–165	390–495 (3 pcs)	8–11g	300–400mg	🔴 High
Spring roll 春卷	Deep-fried	110–150	220–300 (2 pcs)	5–7g	380–480mg	🔴 High
Deep-fried squid tentacles 炸魷魚	Deep-fried	120–160	240–320 (2 pcs)	12–16g	480–580mg	🔴 High
Fried tofu with shrimp 炸豆腐	Deep-fried	100–130	200–260 (2 pcs)	10–14g	320–420mg	🔴 High
Deep-fried prawn roll 炸蝦卷	Deep-fried	130–160	260–320 (2 pcs)	10–13g	360–460mg	🔴 High
Fried sesame shrimp toast 炸蝦多士	Deep-fried	140–175	280–350 (2 pcs)	8–11g	300–380mg	🔴 High

Dish (English / Chinese)	Cooking Method	Per Piece (kcal)	Per Basket (kcal)	Notes
Egg tart 蛋撻 (dan tat)	Baked	140–175	140–175 (1 pc)	The most-ordered dim sum dessert in Canada. Custard filling + flaky pastry. Portuguese-style egg tarts (pastéis de nata) slightly higher calorie from richer custard.
Steamed egg custard bun 奶黃包 (nai wong bao)	Steamed	130–160	390–480 (3 pcs)	Molten egg custard centre. Deceptively rich — the liquid custard filling is high in egg yolk fat.
Mango pudding 芒果布甸	Chilled	130–160	130–160 (1 serving)	Gelatin-set pudding. Calories mainly from evaporated milk and sugar. Some versions use fresh cream — significantly higher.
Sesame paste 芝麻糊 (zhi ma hu)	Warm soup	160–200	160–200 (1 bowl)	High in sesame fat — the natural oils from black sesame are calorie-dense but heart-healthy unsaturated fats.
Sago with coconut milk 西米露 (sai mai lou)	Warm soup	140–180	140–180 (1 bowl)	Tapioca starch + coconut milk. Lower fat than sesame but high sugar. Often served with mango or honeydew.
Pineapple bun 菠蘿包 (bolo bao)	Baked	280–340	280–340 (1 bun)	The crunchy sugar crust is the calorie driver. A full pineapple bun with butter inside adds another 60–80 kcal.

The Cooking Method Variable: Why Method Matters More Than Filling

The single most useful insight for calorie-conscious dim sum ordering is not memorising individual dish calories — it is understanding that the cooking method applied to any given filling is the primary calorie driver. The same shrimp filling presented in three different preparations at the same dim sum restaurant will have three meaningfully different calorie counts:

Filling	Steamed	Pan-fried	Deep-fried	Calorie increase: steamed → fried
Shrimp (har gow / prawn dumpling)	50–60 kcal/pc	75–90 kcal/pc	100–125 kcal/pc	+80–100% vs steamed
Pork & vegetable dumpling	55–65 kcal/pc	80–95 kcal/pc	105–130 kcal/pc	+70–90% vs steamed
Turnip cake (lo bak go)	65–80 kcal/pc	90–120 kcal/pc	Not typical	+30–50% pan-fried vs steamed
Taro dumpling	Rare	110–140 kcal/pc	130–165 kcal/pc	+15–20% deep-fried vs pan-fried
BBQ pork bun (char siu bao)	120–145 kcal/pc (steamed)	N/A	160–190 kcal/pc (baked)	+25–30% baked vs steamed
Spring roll filling (pork & veg)	If steamed: ~70 kcal/pc	N/A — not typical	110–150 kcal/pc (deep-fried)	~+70–100% fried vs steamed equivalent

Typical Dim Sum Meal Calorie Calculator: What Does a Full Yum Cha Actually Add Up To?

The most searched question behind 'dim sum calories' is not about individual dishes — it is: how many calories did I eat at that dim sum lunch? Here are realistic estimates for common ordering patterns at a Canadian dim sum restaurant.

Scenario	Baskets Ordered	Total Calories (meal)	Per Person	Description
Light & health-conscious	Har gow (180) + Siu mai (190) + Cheung fun shrimp (240) + Steamed spare ribs (185) + Steamed vegetable dumpling (140)	~935 kcal total	~470 kcal/person	All steamed, high protein, no fried dishes. Realistic for health-conscious diners. Add jasmine tea: 0 extra kcal.
Typical mixed order	Har gow (180) + Siu mai (190) + Char siu bao steamed (400) + Pan-fried turnip cake (300) + Spring roll (260) + Egg tart x2 (320)	~1,650 kcal total	~825 kcal/person	Typical balanced order including one fried item and dessert. A substantial but not excessive lunch.
Feast / celebration order	Har gow (180) + Siu mai (190) + Lo mai gai (400) + Char siu bao baked x2 (350) + Wu gok (420) + Spring roll (260) + Egg tart x2 (320) + Mango pudding x2 (300)	~2,420 kcal total	~1,210 kcal/person	Full celebration yum cha with fried items, sticky rice, and desserts. Represents approximately 60% of daily calorie needs in one meal for most adults.
All-fried / indulgent order	Wu gok (420) + Spring roll (260) + Fried prawn roll (300) + Fried sesame shrimp toast (320) + Sesame ball x2 (240) + Egg tart x2 (320)	~1,860 kcal total	~930 kcal/person	All fried and baked with no steamed dumplings. Higher calorie density, lower protein, higher fat. Possible but unusual ordering pattern.

Order	Qty	Calories	Notes
Har gow (3 pcs/basket)	2 baskets	360 kcal	The most-ordered dim sum item in Canadian Chinese restaurants
Siu mai (3 pcs/basket)	2 baskets	380 kcal	Always ordered alongside har gow — the classic pair
Char siu bao steamed (3 pcs)	1 basket	400 kcal	Popular with children
Cheung fun with shrimp (3 rolls)	1 basket	250 kcal
Lo mai gai (1 whole)	1 whole	400 kcal	High satiety — sticky rice is very filling
Pan-fried turnip cake (3 pcs)	1 basket	320 kcal
Wu gok deep-fried taro (3 pcs)	1 basket	420 kcal
Chicken feet (3 pcs)	1 basket	150 kcal	Low calorie despite rich-looking appearance
Spring roll (2 pcs)	1 basket	260 kcal
Egg tart (1 pc)	4 individual	640 kcal	1 per person
TOTAL		3,580 kcal	~895 kcal per person — a satisfying full lunch within typical daily calorie targets for active adults

Dim Sum Sodium: The Hidden Number Most Charts Don't Show

Dim sum is one of the highest-sodium dining experiences in Chinese cuisine — significantly more so than a bowl of pho or a plate of pad thai. Sodium comes from multiple compounding sources in a typical dim sum meal, and it is worth understanding for anyone managing blood pressure or sodium intake.

•       Sodium in the dishes themselves: Most dim sum fillings contain soy sauce, oyster sauce, or fermented black beans as primary seasonings. These condiments are sodium-concentrated: a tablespoon of soy sauce contains approximately 900mg sodium. Even steamed dumplings with 'light' fillings typically contain 280–450mg sodium per basket from the seasoning in the filling.

•       Sodium from dipping sauces: The table sauces at a dim sum restaurant — soy sauce, chilli oil with soy base, XO sauce, hoisin sauce — add significant additional sodium. A single tablespoon of standard soy sauce for dipping adds approximately 900mg. Moderated dipping (a light dip rather than full saturation) adds approximately 200–400mg sodium per basket of dumplings.

•       The high-sodium outliers: Several dim sum dishes are particularly sodium-dense regardless of calorie count — chicken feet in black bean sauce (480–580mg/basket), steamed spare ribs in black bean sauce (520–620mg/basket), and lo mai gai sticky rice (680–850mg/whole). These are not the highest-calorie dishes but are among the highest-sodium.

Lowest and Highest Calorie Dim Sum Ranked

Rank	Dish	Calories per Basket	Why Low-Cal
1	Vegetarian dumpling 素餃 (steamed, 3 pcs)	120–165 kcal	Plant-based filling, thin steamed wrapper — minimal fat from any source
2	Cheung fun with shrimp 蝦腸粉 (steamed, 3 rolls)	150–180 kcal	Rice flour wrapper is thin and steamed; shrimp filling is lean protein
3	Har gow 蝦餃 (steamed shrimp dumpling, 3 pcs)	150–180 kcal	The lowest-calorie protein-forward dim sum. Thin wheat starch wrapper, pure shrimp filling, zero oil
4	Chicken feet 鳳爪 (steamed/braised, 3 pcs)	120–180 kcal	Primarily collagen and bone — looks indulgent, is mostly protein and gelatin, very little fat in the flesh itself
5	Siu mai 燒賣 (steamed pork & shrimp, 3 pcs)	165–210 kcal	Open-top steamed dumpling — wrapper is thin, filling is seasoned pork and shrimp with minimal added fat
6	Xiao long bao 小籠包 (soup dumpling, 5 pcs)	275–375 kcal	The soup inside is primarily collagen gelatin (aspic), not fat — moderate calorie for 5 pieces
7	Steamed spare ribs 排骨 (3 pcs)	165–210 kcal	Surprisingly lean — the small rib pieces are mostly bone and lean meat after cooking; black bean sauce is salty but low-calorie
8	Cheung fun with beef 牛肉腸粉 (3 rolls)	210–270 kcal	Steamed cooking method keeps it lean despite beef filling
9	Steamed turnip cake 蒸蘿蔔糕 (3 pcs)	195–240 kcal	Steamed version is significantly lower than pan-fried. Mainly starch with mild turnip and dried shrimp seasoning
10	Chiu Chow dumpling 潮州粉果 (3 pcs)	180–225 kcal	Rice flour wrapper with pork, peanut and vegetable filling — steamed, low fat

Rank	Dish	Calories per Basket/Serving	Why High-Cal
1	Lo mai gai 糯米雞 (lotus leaf sticky rice, 1 whole)	350–450 kcal	Large portion (one full lotus-wrapped parcel), glutinous rice is calorie-dense, plus pork/chicken/mushroom filling with oyster sauce. The calorie-density of sticky rice vs regular rice is approximately 30% higher per gram.
2	Pineapple bun 菠蘿包 (bolo bao, 1 bun)	280–340 kcal	Large bun with sugar-butter crust. Ordered as one piece but larger than most other single items. Add butter filling: +60–80 kcal.
3	Deep-fried taro dumpling 芋角 / wu gok (3 pcs)	390–495 kcal	Lacy deep-fried taro shell — the aerated taro pastry absorbs significant oil during frying despite appearing dry
4	Steamed BBQ pork bun 叉燒包 (3 pcs)	360–435 kcal	Three buns per basket, each with sweet BBQ pork filling and yeasted dough — adds up quickly
5	Baked BBQ pork bun 烘焙叉燒包 (1 pc)	160–190 kcal per bun	Glossy egg-washed baked bun — lighter than it appears but each one is substantial. Restaurants typically serve 1 per portion rather than 3.

Practical Ordering Guide: How to Build a Calorie-Conscious Dim Sum Order

A satisfying, properly structured dim sum meal is achievable at any calorie target. The strategy is not to avoid anything — it is to build the order around steamed dishes as the foundation and treat fried dishes as accents rather than staples.

Calorie Target	Ordering Strategy	Example Order (per person)	Approximate Calories
400–500 kcal (light lunch)	3 baskets, all steamed or braised	1 basket har gow + 1 basket siu mai + 1 basket cheung fun with shrimp	470–630 kcal
500–700 kcal (moderate lunch)	4 baskets: 3 steamed + 1 baked or pan-fried	1 basket har gow + 1 basket siu mai + 1 basket cheung fun + 1 baked char siu bao (1 pc)	550–700 kcal
700–900 kcal (satisfying yum cha)	5–6 baskets: mix of steamed, pan-fried, 1 fried, 1 dessert	Har gow + siu mai + cheung fun + pan-fried turnip cake + 1 egg tart + jasmine tea	750–950 kcal
900–1,200 kcal (full celebration)	7–8 baskets: full variety including sticky rice	Above + lo mai gai (split with table) + 1 fried item	950–1,250 kcal

Dim Sum in Canada: Portion Sizes and What's Different

Canada has the largest dim sum market outside Hong Kong and mainland China, concentrated in Richmond BC (the suburb of Vancouver with the highest per-capita Chinese-Canadian population in North America), Markham and Scarborough in the Greater Toronto Area, and Burnaby and Surrey in Metro Vancouver. Canadian dim sum restaurants have some specific characteristics worth noting for calorie estimation:

•       Slightly larger portions than Hong Kong standard: Canadian Chinese restaurants generally serve slightly larger har gow, siu mai, and bao than their Hong Kong counterparts — partially due to customer expectations, partially due to ingredient economics. Add approximately 10–15% to the per-piece calorie estimates above when eating at a full-service Canadian dim sum restaurant vs the numbers cited in Hong Kong-based research.

•       Cart service vs order-by-form: Traditional dim sum restaurants use roaming carts (dim sum carts) from which diners select dishes. Newer and higher-end Canadian Chinese restaurants use order forms or iPad-based ordering. The cart system creates impulse ordering — dishes arrive looking appealing and you select them without fully considering the accumulation. Order-form systems give you a complete picture of what you are ordering before it arrives. The ordering method affects consumption patterns significantly.

•       Weekend vs weekday pricing and portion: Canadian dim sum restaurants typically charge higher prices on weekends (weekend brunch pricing) and may serve slightly larger baskets to justify the premium. Weekday dim sum, particularly at lunch, is both cheaper and occasionally smaller-portioned.

•       Tea: zero calories, high value: The pot of jasmine, pu-erh, or chrysanthemum tea served at every Canadian dim sum table contains zero calories and is refilled throughout the meal at no additional charge. Drinking tea steadily throughout the meal is one of the most effective calorie-management strategies at dim sum — it slows the pace of eating and contributes to fullness without any calorie cost.

For Chinese Restaurants and Dim Sum Caterers in Canada: Packaging Notes

Dim sum takeout and delivery is one of the fastest-growing segments of Chinese food delivery in Canada — particularly in the post-2020 period when demand for restaurant-quality dim sum at home increased significantly. Packaging dim sum for takeout presents specific challenges:

•       Steamed items and condensation: Har gow, siu mai, and cheung fun placed in sealed containers generate steam that condenses inside the container and makes the wrappers soggy within 15–20 minutes. Ventilated containers — snap-lock containers with small steam vents — maintain wrapper texture significantly longer than fully sealed containers for steamed dim sum.

•       Fried items and oil absorption: Wu gok, spring rolls, and other deep-fried dim sum placed in sealed containers trap steam and humidity, causing the crispy exterior to soften rapidly. Paper-lined boxes or kraft boxes with ventilation are strongly preferred for fried dim sum takeout — paper absorbs surface oil and the ventilation prevents steam softening.

•       Lo mai gai in transit: Lotus leaf-wrapped sticky rice is self-contained and travels well. The challenge is heat retention — it cools rapidly and reheating in a microwave is acceptable but changes the texture. Insulated kraft boxes maintain temperature better during delivery.

•       Separate packaging for dipping sauces: Dim sum relies on soy sauce, chilli oil, and other condiments. Individual portion cups with snap-on lids (30–60ml) for condiments prevent leakage and allow customers to control sauce application at home.

KimEcopak supplies dim sum containers, kraft boxes, condiment cups, and eco-friendly Chinese restaurant takeout packaging wholesale across Canada — Vancouver, Richmond, Toronto, Markham, Calgary, and beyond. Free samples available.

Frequently Asked Questions: Dim Sum Calories

A typical dim sum meal for one person ordering 4–5 baskets at a Canadian Chinese restaurant contains approximately 600–900 calories, depending heavily on which dishes are ordered. A meal composed primarily of steamed dumplings (har gow, siu mai, cheung fun) will be at the lower end of this range. A meal that includes sticky rice (lo mai gai), fried items (wu gok, spring rolls), and dessert (egg tart) will be at the upper end or above. The 2-person typical mixed order detailed in the chart above estimates approximately 825 calories per person.

Dim sum varies enormously in nutritional quality — it cannot be assessed as a single category. Steamed dim sum is genuinely nutritious: har gow provides lean shrimp protein with minimal fat; siu mai delivers pork and shrimp protein with moderate fat; cheung fun is a reasonable carbohydrate source. The challenges are sodium (most dishes are high-sodium) and portion control in a shared-food setting where ordering is iterative and accumulative. The best strategy is to build the order around steamed dishes, order one fried item as an accent, keep sauce dipping light, and drink tea throughout the meal.

Har gow contains approximately 50–60 kcal per piece. A standard basket of 3 pieces is approximately 150–180 kcal. Har gow is consistently the lowest-calorie protein-forward dim sum option — it is made from a thin wheat starch wrapper with a pure shrimp filling and cooked entirely by steaming with no added oil. It is also among the highest-quality indicators of a dim sum restaurant's skill — the wrapper transparency and smooth texture require precise dough hydration and steaming technique.

Siu mai contains approximately 55–70 kcal per piece. A basket of 3 pieces is approximately 165–210 kcal. Siu mai is an open-topped dumpling filled with seasoned pork mince and shrimp, topped with a garnish of fish roe or carrot. The open top means the filling-to-wrapper ratio is higher than har gow, and the pork mince has slightly more fat than pure shrimp — hence the slightly higher calorie count. Along with har gow, it is among the best value-for-calorie choices at dim sum.

A Cantonese-style dim sum egg tart (dan tat) contains approximately 140–175 kcal per piece. The shell is a shortcrust or flaky pastry, and the filling is a sweetened egg custard — both contribute roughly equally to the calorie count. Portuguese-style egg tarts (pastéis de nata), which appear on some Canadian Chinese bakery and dim sum menus, are slightly richer and run approximately 170–210 kcal per piece due to a more buttery pastry shell and richer custard.

Dim sum can fit comfortably into a calorie-managed diet if ordered strategically. A meal composed primarily of steamed dumplings (har gow, siu mai, cheung fun, xiao long bao) provides substantial protein and a moderate calorie count — 500–700 kcal for a satisfying lunch is achievable. The challenges specific to dim sum for weight management are its high sodium content (which can cause temporary water retention), the social dynamics of shared ordering that make portion control harder, and the availability of high-calorie fried items that are easy to add incrementally.

Vegetarian dumplings are the lowest-calorie dim sum item per basket at approximately 120–165 kcal for 3 pieces. Among protein-containing dishes, har gow (steamed shrimp dumplings) is the lowest at approximately 150–180 kcal per basket of 3. Chicken feet (phoenix claws) are surprisingly low-calorie per basket at 120–180 kcal — they look indulgent but are primarily collagen and bone with minimal actual fat in the edible tissue.

Conclusion: Dim Sum Doesn't Have to Be a Calorie Mystery

The reason dim sum feels unpredictable calorie-wise is not that the dishes are nutritionally complicated — it is that most people order iteratively across a long, social meal without tracking what has arrived. The solution is simple: anchor the order around steamed dumplings (har gow, siu mai, cheung fun), add one or two moderate-calorie items (a baked char siu bao, pan-fried turnip cake), treat fried items as accents rather than staples, and let the tea do the rest.

A 600–800 kcal dim sum lunch built on steamed dumplings provides excellent protein, a satisfying variety of flavours and textures, and participation in one of the great shared dining traditions of Chinese and Chinese-Canadian culture — without requiring the meal to be a dietary event. The chart above gives you every number you need to make those decisions confidently.