Steamed Momos: Calories, Nutrition and Health Benefits

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A plate of 5 steamed chicken momos (192g) has about 371 calories, 19g protein, 55g carbs and 8.6g fat. Per piece that is about 35 to 90 kcal depending on size: steamed veg momos run near 61 kcal, paneer about 46 kcal, and street chicken momos about 40 to 50 kcal. Steaming adds no oil, but the refined-flour wrapper and the sodium in the filling and dips are what to watch.

Quick Nutrition Facts

Per 1 plate, 5 steamed chicken momos (192g)

Nutrient	Amount
Calories	371 kcal
Protein	19g
Carbohydrates	55g
Fiber	4g
Sugars	3g
Fat	8.6g
Sodium	479 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Steamed momos are one of the lighter street snacks because nothing is fried. A plate of 5 chicken momos gives 19g of protein for 371 kcal, which is a decent ratio. The trade-offs are the white-flour wrapper (55g carbs with only 4g fiber) and sodium: 479mg for the plate before chutney, and the WHO advises under 2,000mg of sodium a day. Filling matters less than portion: 6 to 8 pieces with a creamy mayo dip can double the calories. Order chicken or paneer for more protein, ask for a clear soup or tomato chutney instead of mayo, and add a side of vegetables.

Myth Busters

MYTH #1: Steamed momos are basically a free diet food.

TRUTH: They skip frying, but the wrapper is refined flour and 5 chicken momos still come to about 371 kcal and 55g carbs. A 6 to 8 piece street plate with mayo dip can pass 400 to 500 kcal. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts; Hungry Q: Calories in one chicken momo, steamed vs fried

MYTH #2: Veg momos are always lighter than chicken momos.

TRUTH: Not by much. Homemade veg momos are about 61 kcal a piece (4 pieces = 244 kcal) with only 5.5g protein per serving, while chicken momos give 19g protein in a 5 piece plate. Cabbage-heavy veg fillings can be lower per piece, but protein is lower too. Tarla Dalal: Calories in Veg Momos (4 pieces); MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts

MYTH #3: Paneer momos are the healthiest filling.

TRUTH: Paneer adds protein and calcium, about 4.6g protein in a 40g piece, but also fat, at 4.7g a piece. A plate of 6 is about 276 to 552 kcal depending on the source and piece size. The Wellness Corner: Paneer Momos (Steamed) nutrition facts

MYTH #4: Sodium is only a problem with the chutney.

TRUTH: The momos themselves carry about 479mg of sodium for 5 pieces in the branded product tested, before any dip. WHO recommends under 2,000mg of sodium a day for adults, so a plate plus chutney and soup takes a real share. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts; WHO: Salt reduction fact sheet

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		No frying and 371 kcal for 5 chicken momos with 19g protein. Keep to 5 or 6 and skip the mayo. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts
Muscle Gain		19g protein per 5 pieces is useful, but you need a second protein source to hit a meal target. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts
Diabetes Management		55g of mostly refined-flour carbs with 4g fiber. Pair with protein and vegetables, and keep portions to about 5 pieces. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts; Harvard T.H. Chan School of Public Health: Whole Grains
Heart Health		Low in saturated fat when steamed, but 479mg sodium per plate before dips adds up. MyNetDiary: Chicken Momo by Sherpa Foods, 5 pieces (192g) nutrition facts; WHO: Salt reduction fact sheet
PCOS Management		Refined-flour wrapper raises insulin more than whole grains. Chicken or paneer filling helps, and a whole-wheat wrapper is better. Harvard T.H. Chan School of Public Health: Whole Grains

PERSONALIZED NUTRITION

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Blood Sugar Response to Steamed Momos

Five steamed chicken momos carry about 55g of carbs, mostly from refined flour wrappers, so glucose rises within 30 to 60 minutes. The chicken filling, about 19g of protein, and 8.6g of fat slow it a little compared with plain white bread, and levels settle back by about two hours. Harvard T.H. Chan School of Public Health: Whole Grains

Estimated Blood Sugar Response (5 steamed chicken momos)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Stick to 5 or 6 pieces and add a vegetable side or clear soup.
Choose chicken or paneer filling for more protein and eat the protein first.
Use tomato or chili chutney instead of mayonnaise.
Walk 10 to 15 minutes after the meal to bring glucose down faster.
Pick whole-wheat wrappers when available.

Cultural Significance

Momos came to India and Nepal from Tibetan cuisine, and the word comes from the Tibetan mog mog, a steamed dumpling. They are a staple in Nepal, Tibet and Bhutan and became a street-food favorite in Delhi, Kolkata, Darjeeling and across the Himalayan belt. Traditional fillings are minced yak or buffalo, while chicken, vegetable and paneer versions are common today. Momos are served with a spicy tomato and sesame chutney, and diaspora restaurants in the US, UK and Germany now sell them as well.

Compare & Substitute

Steamed Momos vs Similar Foods

Nutrient	Steamed veg momos, 4 pieces (homemade)	Steamed paneer momos, 1 piece (40g)	Grilled chicken tikka, 100g	Idli, 2 pieces
Calories	244 kcal	92 kcal	150 kcal	116 kcal
Protein	5.5g	4.6g	26g	4g
Carbohydrates	33.5g	8.5g	3g	24g
Fat	9.8g	4.7g	4g	0.4g

Frequently Asked Questions

How many calories are in steamed momos?

5 steamed chicken momos (192g) have about 371 calories. A single piece is about 35 to 90 kcal depending on size and filling. Steamed paneer momos are about 46 kcal a piece and homemade veg momos about 61 kcal.

How many calories are in one momo?

One steamed momo is roughly 40 to 50 kcal for a typical street piece, up to about 75 kcal for a larger branded chicken momo (371 kcal for 5 pieces). Count the dip separately.

Are steamed momos healthy?

They are lighter than fried momos since no oil is used, and chicken momos give about 19g protein per 5 pieces. The refined-flour wrapper and about 479mg sodium per plate are the downsides, so watch the portion and dips.

How much protein is in steamed chicken momos?

A 5 piece plate (192g) has about 19g protein, or roughly 3 to 4g per piece. Veg momos have less, about 5.5g in a 4 piece serving.

Can I eat momos on a weight loss diet?

Yes, in a measured portion. Five or six steamed chicken momos with tomato chutney and a vegetable side fit in most calorie budgets, whereas fried momos or creamy mayo dips can double the calories.

Are momos good for diabetes?

Plain refined-flour wrappers raise blood sugar, with about 55g carbs in 5 pieces. Keep portions small, choose a protein filling, add vegetables and walk afterward. Check with your doctor for personal targets.