Dim sum swap series: which dumpling options are healthier and better for you?

Dec 28 , 2019

Eat this, not that: swapping dim sum for healthier options is better for your health. Photos: Getty Images

In part one of a two-part article, we highlight healthier choices for dim sum and other Cantonese dishes

There is nothing more characteristic of Cantonese cuisine than dim sum. With an endless number of menu food items to choose from, how can anyone resist ordering their favourites?

If you eat dim sum regularly, then making wise choices is important for minimising your risk of weight gain and chronic diseases such as high blood pressure and diabetes. It may be challenging to determine which menu item is healthier without looking into their nutritional make-up.

In part one of two articles, we will give you a better idea about which item could possibly be a healthier choice with lower calories, sodium and fat.

Steamed rice flour roll – shrimp or vegetarian stuffing?

Steamed rice flour roll is a popular dish in congee shops in Hong Kong. Photo: Getty Images

Don’t be mistaken that vegetarian dim sum options are always healthier than their meat counterparts. Take a look at the steamed rice flour rolls, for example.

The steamed rice flour roll with vegetarian stuffing offers 91 calories per 100-gram serving while the shrimp flavoured only offers nine calories more per serving.

Surprisingly, the total fat and saturated fat present in the vegetarian stuffing flavour is slightly higher than the shrimp flavour, with 2.8 grams of total fat and 0.45 grams of saturated fat for the former, and 2.2 grams saturated fat and 0.39 grams of saturated fat for the latter.

Sodium is also slightly higher in the vegetarian option, with 190 milligrams versus 150 grams per serving in the shrimp.

For the same serving size, the shrimp flavour also has double the amount of protein than the vegetarian one.

The only benefit the vegetarian option has over the shrimp option is the presence of dietary fibre, with 2.6 grams per serving, which is absent in the latter.

Despite the absence of dietary fibre, the healthier choice is the shrimp flavour for its lower sodium, slightly lower fat and saturated fat and higher protein content.