Is Shrimp Shumai Healthy? A Nutrition Breakdown of This Popular Dim Sum Dumpling

Shrimp shumai are a staple of dim sum menus around the world. These bite-sized dumplings feature a whole shrimp nestled in a wrapper along with other ingredients like mushrooms, bamboo shoots, and water chestnuts. With their appetizing appearance and flavor, it’s no wonder shrimp shumai are a dim sum favorite.

But are these steamed dumplings actually healthy to eat? I decided to take a closer look at the nutrition facts of shrimp shumai to find out.

Shrimp Shumai Nutrition Facts

The nutrition content of shrimp shumai can vary slightly depending on the exact recipe. But in general, a single piece contains around

• Calories: 30-40
• Fat: 1g
• Carbs: 4-6g
• Protein: 3-4g

Shrimp provide the majority of the protein The wrapper is made from wheat flour, contributing most of the carbohydrates Small amounts of vegetable oil or pork fat are sometimes added to the filling, accounting for the fat content.

Benefits of Eating Shrimp Shumai

1. High in Protein

The shrimps used in shumai provide a concentrated hit of protein. Protein helps maintain and repair muscles while also making you feel full. The protein in shrimp comes complete with all essential amino acids too.

2. Rich in Key Nutrients

Shrimp contain impressive amounts of certain nutrients for their size. A 3 oz serving provides over 100% DV of vitamin B12, over 50% DV of selenium, and around 30% DV of phosphorus. Shrimp are also rich sources of antioxidant carotenoids like astaxanthin.

3. Lower in Carbs

With only 4-6 grams of net carbs per piece, shrimp shumai make a nice lighter dim sum choice compared to carbo-loaded options like char siu bao. This makes them a bit more diet-friendly.

4. Contain Omega-3s

Shrimp provide a boost of anti-inflammatory omega-3 fatty acids. These healthy fats promote heart health and brain function.

5. Can Be Part of a Balanced Diet

One or two pieces of shrimp shumai contain 100-150 calories. Eaten in moderation as part of a balanced, vegetable-rich diet, shrimp shumai can fit into healthy eating habits.

Potential Downsides of Eating Shrimp Shumai

However, there are also some potential negatives to keep in mind:

1. High in Sodium

Like many processed and restaurant foods, shrimp shumai tend to be quite high in sodium. A single piece may contain 200-400mg sodium, which can quickly add up. Consuming too much sodium raises risks for high blood pressure, heart disease, and stroke.

2. Contains Refined Carbs

The wrapper is made from white, refined wheat flour. Refined grains lack the fiber and nutrients of whole grains. They can spike blood sugar and promote overeating and weight gain.

3. Risk of Seafood Allergies

Shrimp are one of the most common food allergens. People with shellfish allergies need to avoid shrimp shumai due to risks of reactions.

4. Potential for Heavy Metal Exposure

Shrimp can contain traces of heavy metals like mercury. Consuming very high amounts may damage the nervous system. Pregnant women are advised to limit shrimp intake as a precaution.

5. Often Paired with Unhealthy Sauces

At dim sum restaurants, shumai are frequently served with high-sodium soy sauce. Sweet chili sauce is another common condiment that can pile on extra sugars and calories.

Ways to Make Shrimp Shumai Healthier

Here are some tips to lighten up shrimp shumai:

• Request low-sodium soy sauce for dipping. Or skip the soy sauce altogether.

• Opt for a ponzu citrus dipping sauce instead of sweet chili sauce.

• Fill up half your plate with steamed veggies like bok choy to balance the nutrition.

• Enjoy shumai as part of an overall vegetable-centric diet.

• Limit yourself to 1-2 pieces of shumai per dim sum meal.

• Choose brown rice or whole wheat flour wrappers when preparing at home.

• Boost nutrients by adding spinach, carrots, edamame, or kimchi to the filling.

• Bake or steam instead of frying homemade shumai to reduce oil, fat, and calories.

• Round out the meal with dishes like miso soup and jasmine tea.

Healthy Homemade Shrimp Shumai Recipe

To make sure your shumai are as nutritious as possible, consider making them at home. You can control the ingredients and cooking method.

This recipe uses whole wheat dough for the wrappers to increase fiber and nutrients. Baby bok choy adds vitamin C and calcium. Carrots provide vitamin A. Tamari stands in for soy sauce to reduce sodium. Steaming instead of frying keeps them light.

Ingredients:

• 8 oz raw whole shrimp, peeled and deveined
• 1 cup chopped baby bok choy
• 1/2 cup shredded carrot
• 1 tbsp minced ginger
• 2 tsp tamari or coconut aminos
• 1/2 tsp sesame oil
• 1/4 tsp white pepper
• 24 whole wheat wonton wrappers

Instructions:

1. In a food processor, pulse the shrimp until finely chopped. Transfer to a bowl.

2. Add the bok choy, carrot, ginger, tamari, sesame oil, and white pepper to the shrimp. Mix well to combine.

3. Place a tablespoon of filling in the center of a wonton wrapper. Wet the edges with water and fold into a shumai pouch shape.

4. Place shumai in a bamboo steamer lined with cabbage leaves. Steam for 8-10 minutes until shrimp is cooked through.

5. Serve immediately with sriracha, ponzu, or low-sodium soy sauce.

With its nutrition-packed filling and whole grain wrapper, this homemade version makes for a healthier shrimp shumai. You can also control the portion size to keep it a sensible treat.

The Verdict on Shrimp Shumai Health

Shrimp shumai offer a mix of pros and cons when it comes to nutrition. On the plus side, they provide protein, important nutrients, and reasonable calories in a petite portion. But the refined carbs, sodium, and sauce pairings can make them less healthy overall, especially if you indulge in multiple orders.

Practiced in moderation as part of an otherwise balanced diet, shrimp shumai can fit into a healthy lifestyle. But they aren’t necessarily a “health food” that should be eaten daily. As with any rich food, it’s smart to enjoy shrimp shumai in sensible amounts as an occasional treat. Preparing them at home using healthier methods and ingredients can allow you to feel good about savoring these delectable dumplings.