How to Eat Healthy at Dim Sum Without Giving Up the Experience
Matt · April 10, 2026
Eating healthy at dim sum is completely doable — the key is leaning into the steamed dishes and being selective with the fried and sauce-heavy carts that come rolling by. Dim sum is actually one of the more forgiving cuisines if you know what to order.
The Best Healthy Choices at Dim Sum
Steamed dumplings are your best friend. Har gow (shrimp dumplings) and siu mai (pork and shrimp) are both lower in calories than their fried counterparts, typically 40–70 calories per piece. Steamed rice noodle rolls (cheung fun) with shrimp or beef are another solid pick — lighter than they look, and the protein helps keep you full.
Steamed spare ribs with black bean sauce, steamed chicken feet (if you're adventurous), and congee (rice porridge) are all reasonable options. Congee in particular is filling, low in calories, and easy on the stomach.
Dishes to be careful with: egg tarts, sesame balls, turnip cake (lo bak go), and anything labeled "fried" — these add up faster than you'd expect. A single egg tart can run 180–220 calories, and most people eat two or three without thinking about it.
Managing Portions in a Dim Sum Setting
The dim sum format is sneaky. Each dish feels small, so it's easy to say yes to every cart that passes. Before you know it, you've had 12 plates.
A practical approach: decide on 3–4 steamed dishes to anchor the meal, then allow yourself 1–2 "treat" items like a fried taro dumpling or a pineapple bun. Ordering tea and drinking a cup between plates slows things down naturally and helps you register fullness.
If you're tracking calories, dim sum can be hard to pin down without some help. Apps like MenuScore let you scan a menu or describe dishes to get instant calorie and macro estimates — useful when you're sitting in a restaurant trying to make real-time decisions without doing math in your head.
Hidden Calories to Watch For
Sauces: Soy sauce is salty but low in calories. The chili oils and hoisin-based sauces are where it gets heavier — a few tablespoons of hoisin adds around 70–80 calories.
Fried rice and noodles: These often arrive late in the meal as fillers. If you're already satisfied from the dumplings, skip them or take just a small portion.
Custard buns and dessert items: These tend to get passed around at the end of the meal when your guard is down. A steamed custard bun is about 150–180 calories, which isn't catastrophic, but worth knowing.
Frequently Asked Questions
Are steamed dumplings actually healthy?
Yes, steamed dumplings like har gow or siu mai are relatively lean — mostly protein with a thin wrapper. They're much lower in fat than pan-fried or deep-fried versions of the same fillings. Stick to 2–3 servings of steamed dumplings and you're in good shape.
What's the healthiest thing to order at dim sum?
Steamed shrimp dumplings (har gow), congee, and steamed fish or tofu dishes are the leanest options. They're high in protein, low in added fat, and keep you full without piling on calories.
How many calories is a typical dim sum meal?
It varies widely depending on what you order. A meal heavy on fried items and desserts can easily reach 1,200–1,500 calories. Sticking to mostly steamed dishes, you can keep a satisfying dim sum meal in the 600–900 calorie range.