Dim sum swap series, part 2: which is healthier – barbecue pork or chicken bun?

Dec 29 , 2019

Steamed barbecue pork bun or steamed chicken bun – which is healthier, and by how much? Photo: Getty

In the second of STYLE’s two-part feature on healthy dim sum dishes, we weigh up the steamed buns, bean curd sheet rolls and Chiu Chow-style dumplings that pack fewer calories, sodium and fat

Pan-fried or deep-fried dim sum dishes are clearly not the healthiest options, but this does not mean all steamed dishes are necessarily better. In fact, many of these are either made with fatty meats and/or prepared with added fat, salt and/or sugar.

In this second part of STYLE’s dim sum swap feature, we suss out which item could possibly be a healthier choice with lower calories, sodium and fat.

Steamed barbecue pork bun or steamed chicken bun?

Steamed pork buns in a bamboo steamer with soy sauce and rice. But should you be ordering chicken instead? Photo: Getty Images

Savoury steamed buns – like the classic barbecue pork and chicken buns – are one of the most frequently ordered dishes among dim sum lovers. But is one healthier than the other?

Based on the nutrition database from Hong Kong Government’s Centre for Food Safety, both types of steamed buns have a very similar nutritional profile, with almost the same amount of protein and sodium per serving. However, the barbecue pork flavour is slightly higher in calories, with 260 calories per 100-gram serving, whereas the chicken flavour consists of 220 calories for the same serving size.

Despite their similarities, the healthier choice would be the steamed chicken bun not only for its lower caloric content, but its lower total fat content. Contrary to the barbecue pork flavour, which has 7.3 grams of total fat and 1.8 grams of saturated fat per 100-gram serving, the chicken bun has 5.9 grams of total fat with 1.6 grams of saturated fat.

Steamed bean curd sheet roll – pork or chicken?

Another must-have as part of the dim sum experience is meat-filled steamed rolls. Like the savoury steam buns, they come in varieties like pork and chicken flavours. Aside from using different types of meats, the other ingredients included also vary.

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Novella Lui

Novella Lui is a registered dietitian in Canada and is a freelance writer for Style SCMP. Based in Canada and Hong Kong, Novella is a registered dietitian who wears many hats: a bilingual nutrition and health writer, a speaker, and a subject matter expert for food companies, not-for-profit organisations and corporate wellness programmes. As a foodie and a globetrotter, she loves to seek new flavours and explore different cuisines. When she is not travelling, you can find her looking for hidden food gems in the neighbourhoods of Hong Kong, Vancouver and Toronto.

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