How Many Calories in Har Gao?

Translucent prawn dumplings, steamed not fried. The lightest, highest-protein pick on the whole dim sum trolley.

220kcal / 1 basket (4 pieces)

A standard basket of 4 har gao (the see-through prawn dumplings) is about 220 calories, or roughly 55 each. It is steamed with a thin wheat-starch skin and almost pure prawn inside, so for the size it is one of the best protein-to-calorie picks you can order at dim sum.

Nutrition facts

Per 1 basket (4 pieces) (140g)	Amount	Per 100g
Calories	220 kcal	157 kcal
Protein	12 g	9 g
Carbs	26 g	19 g
Fat	8 g	6 g

Where the calories come from

Prawn filling80g

110 kcal

Wheat-starch skin (4)50g

95 kcal

Oil and seasoning10g

15 kcal

The real talk

Bro if you only learn one thing about eating dim sum without blowing your day, it is this: har gao is your friend. Pure prawn, thin skin, steamed. No oil added. A basket of 4 is around 220 calories and gives you a proper 12g of protein. Compare that to one fried wu kok which is basically the same calories for one piece of deep-fried taro.

The skin looks light because it is. It is wheat starch and tapioca, so the carbs are modest and there is barely any fat unless the kitchen is heavy-handed. The prawns are the whole point. This is the dish you load up on first so you are already half full before the fried trolley comes around.

How the portions compare

110 kcal

2 pieces

220 kcal

1 basket (4)

440 kcal

2 baskets (8)

How to eat it lighter

Order har gao first, before you are tempted by the fried stuff. Two baskets of prawn dumplings is still under 450 calories.
Go easy on the chilli oil and the sweet sauce. A heavy spoon of chilli oil can quietly add 50 to 80 calories per basket.
Pair it with Chinese tea, not a sweet drink. The tea is free calories saved and it cuts the grease.

Common questions

Is har gao good for weight loss?

Yes, it is one of the better dim sum picks. At about 55 calories a piece with real prawn protein and no deep frying, har gao gives you a lot of satisfaction for the calories. Just watch how many baskets stack up.

How much protein is in har gao?

A basket of 4 has about 12g of protein, almost all of it from the prawns. That is a solid amount for something this light, which is why it is a smart first order at dim sum.

Is har gao healthier than siew mai?

Slightly, yes. Har gao is pure prawn and steamed, so it is a bit lower in fat than siew mai, which uses fattier pork. Both are fine, but if you are counting, har gao edges it.

Go Deeper

Read the full dim sum calorie guide: what to order and skip →

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Calorie and macro figures are estimates for a typical hawker or kopitiam serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

New to all this? Read how I went from 128kg to 86kg without cutting rice →