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Nutrition Information for Potstickers

By Mary Barbour, M.S., R.D.

According to Chinese legend, the history of the potsticker began more than 1,500 years ago when a chef to the royal family in China accidentally burned a pot of dumplings. With no time to cook anything else, the chef's son presented the dish to the emperor and explained that it was a recipe for a new dumpling called a potsticker. Now many restaurants offer this Asian dumpling made from sticky wrappers as an appetizer.

Ingredients of Potstickers

The dough of the wrapper is usually flour based and filled with chopped, lightly cooked vegetables or meats. Vegetables used include shallots, black beans, mushrooms, carrots and cabbage. Meats usually are pork or chicken. Potstickers come with a side sauce such as soy, mustard, sweet and sour, or chili.

Macronutrients in Potstickers

The calorie content of potstickers varies depending on where you buy them. For example, a serving of chicken potstickers at your local Panda Express has 220 calories for three pieces. It has 11 g of fat, of which 2.5 g are saturated fat, and no trans fat. There are 23 g of carbohydrates and 7 g of protein. It also has 20 mg of cholesterol and 280 mg of sodium.

Read Labels of Packaged Potstickers

When reading a label, look for fat, saturated fat, trans fat, carbohydrate and protein content. Take note of fiber, sodium and cholesterol content as well. Educating yourself by reading labels is important in helping you maintain a healthy diet.

Diet Concerns

Vegetarians and meat eaters alike should be able to enjoy potstickers. Be aware, though, that in many Asian restaurants and food-packaging plants, there is a high use of nuts that might be sharing the same space where potstickers are cooked. If you have allergies to nuts, you may want to avoid this dish. Because the dough is flour based, those who have celiac disease or a gluten intolerance will want to stay away from this dish. For those watching sodium intake, be wary of high-sodium sauces like soy sauce, which will dramatically increase the amount of sodium in this dish.

Homemade Potstickers

If you experience food allergies, you can find a potsticker recipe to suit your needs. There are a number of gluten-free recipes that use gluten-free flour. When you make your own potstickers, you have more control of the total calorie content of this food, making it healthier for you to eat.

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