Calories in Momos - Nutritional Facts and Health Benefits

Medically Reviewed by Dr. Aman Priya Khanna
Written by Charu Shrivastava, last updated on 2 January 2024| min read
Calories in Momos - Nutritional Facts and Health Benefits

Quick Summary

  • Momos are a popular dish that can be filled with a variety of ingredients
  • The number of calories in momos depends on the fillings and the cooking method
  • On average, a steamed momo contains about 200 calories, while a fried momo contains about 300 calories
  • Momos are a good source of protein and fiber, but they are also high in fat and calories
  • It is important to eat momos in moderation as part of a healthy diet

Momos have become extremely popular due to their distinct flavour and adaptability. However, it's important to understand their nutritional content, like the number of caloriesin momos, before incorporating them into your diet.

These bite-sized dumplings, often filled with various fillings, always raise questions about their nutritional profile. Wondering about how many calories are in momos is a reasonable ask. So, keep reading to find out!

Caloric Count of Momos

The number of calories in momos varies based on numerous factors. This includes their size, filling, wrapper dough, and cooking process. As a general guideline, the following are approximate calories in momos:

Type of Momos

Calorie Count (Approx. for six pieces)

Fried or Pan-Fried Vegetable Momos

250-300 calories

Steamed Vegetable Momos

180-220 calories

Fried or Pan-Fried Chicken Momos

300-350 calories

Steamed Chicken Momos

250-300 calories

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Nutritional Facts of Momos

The table below shows the nutritional information for several types of momos based on common variants and cooking methods:


Carbohydrates (g)

Protein (g)

Fat (g)

Fibre (g)


Fried or Pan-Fried Chicken Momos





B vitamins, iron, and zinc from chicken

Steamed Chicken Momos





B vitamins, iron, and zinc from chicken

Fried or Pan-Fried Vegetable Momos





Vitamins A and C from vegetables

Steamed Vegetable Momos





Vitamins A and C from vegetables

Please keep in mind that these figures are estimates and may vary depending on factors such as the precise recipe, components used, and cooking methods. Referring to reputable sources or using a nutrition calculator is suggested for more accurate nutritional information.

Healthier Alternatives of Momos

Calories in Momos are often high, and low in nutrition due to frying or high-fat content. Consider the following options for healthier alternatives to conventional momos:

  1. Whole Wheat Momos: Instead of refined flour (maida), create the momo dough with whole wheat flour. Whole wheat momos provide more fibre and minerals.

  2. Lean Protein Fillings: Instead of fatty meats like pork or beef, use lean protein sources like chicken or turkey. Vegetarian fillings such as tofu, mushrooms, or legumes are other options.

  3. Green Chutney: Serve momos with a fresh green chutney consisting of coriander, mint, and yoghurt on the side. It's a lighter option to calorie-laden sauces.

  4. Baked Momos: If you like the crispy texture of fried momos, try baking them instead. Brush the momos lightly with oil and bake until they're golden brown and crispy.

  5. Low-Sodium Soy Sauce: If you're going to use soy sauce as a dipping sauce, go for a low-sodium version. You can also use it sparingly to cut down on the salt.

  6. Greens: To improve nutrient density, include leafy greens such as spinach, kale, or collard greens in the filling mixture.

Health Benefits of Eating Momos

Consuming calories in momos moderately and as part of a balanced diet can provide various health benefits. Let's look at some of the potential health benefits of eating momos.

  1. Protein Source: When made with plant-based sources, such as paneer (cottage cheese), momos can provide a good dose of protein. This is required for muscle repair and growth, immunological function, and overall body upkeep.

  2. Nutrient Diversity: Momos can include a range of nutrients depending on the type of filling used. Vegetable fillings provide vitamins A and C, as well as dietary fibre. Meat-based fillings contain vital vitamins and minerals such as B vitamins, iron, and zinc. 

  3. Portion Control: Often given in small servings, momos are an ideal choice for portion control. This can help with calorie control and prevent overeating.

  4. Hydration from Steaming: Steamed momos, a popular cooking method, help to maintain moisture in the filling and wrappers. This can help with hydration, especially when contrasted with fried foods.

  5. Customisation: Momos provide personalisation based on dietary preferences and constraints. You can find or make momos that meet your demands, whether you're vegetarian, want lean protein, or have special flavour preferences.

  6. Carbohydrates: The carbohydrate content is primarily derived from the dough used to make the momo wrappers. When compared to standard white flour wrappers, whole wheat or multigrain wrappers might provide a superior combination of nutrients and fibre.

  7. Vitamin A and C: Momos can give vitamins A and C depending on their fillings. These vitamins are antioxidants that help with immune function, eyesight, and skin health, among other things.

Consumption Limit and Considerations

While momos are a tasty and pleasurable treat, there are some concerns and consumption limitations to keep in mind. 

Consumption Limit of Momos: 

The consumption limit of momos depends on portion size and your overall dietary goals. As a general guideline, a moderate serving of momos is usually 4-6 pieces. For most people, enjoying momos occasionally, such as once a week, should be fine. Just be mindful of portion sizes and choose healthier cooking methods.

Points to Consider:

  1. Portion Control: Be mindful of portion sizes. Consuming a lot of momos can result in excessive calorie intake. Follow the serving size recommendations and pair momos with various other nutrient-dense foods.

  2. Moderation is Important: Momos, like all foods, should be enjoyed in moderation. While they can be a tasty addition to your diet, overindulging can lead to increased calorie consumption and significant health problems.

  3. Choose Steamed Over Fried: When possible, choose steamed momos over fried or pan-fried varieties. When compared to frying, steaming helps keep more nutrients in the fillings while also lowering the calorie level.

  4. Filling Options: To limit saturated fat intake, use momos with lean protein fillings such as chicken or vegetables. Avoid fillings that are too greasy or overly processed.

  5. Dipping Sauces: Take note of the dipping sauces that are given with momos. Some sauces include a lot of sodium and sugar. Consider using sauces sparingly or opting for healthier options such as yoghurt-based sauces.

  6. Nutritional Variation: Nutritional composition varies depending on the filling, dough, and cooking process. To have more control over the ingredients and cooking processes, consider making momos at home.

  7. Hygiene and Food Safety: If you buy momos from a street seller or a restaurant, make sure the food is prepared in a clean atmosphere. To avoid foodborne infections, proper food handling and hygiene are essential.

  8. Health Conditions: Consider how momos fit into your dietary requirements and health problems. It's best to track your special dietary restrictions or health concerns, such as diabetes, high blood pressure, or gluten intolerance, before consuming momos.

Adverse Effects of Overconsumption of Momos

While momos are a tasty treat, eating too many of them might be harmful to your health. Here are some of the potential repercussions of eating too many momos:

  1. Weight Gain: Momos, particularly those that are fried or contain high-fat fillings, can be heavy in calories. Excess calories are stored as fat in the body and can contribute to weight gain over time.

  2. Digestive Problems: Consuming too many momos, particularly those heavy in oil or grease, can cause intestinal pain, bloating, and indigestion. Fried or oily momos may be difficult to digest for certain people.

  3. High Sodium Intake: Some momos are highly salty, and excessive consumption might result in high sodium intake. High salt consumption has been associated with high blood pressure, water retention, and an increased risk of heart disease.

  4. Unbalanced Diet: A disproportionate diet might result from relying largely on momos for meals, as they may lack the required diversity of nutrients from other food categories.

  5. Deficiencies in Nutrients: Momos are not a complete supply of important nutrients. Consuming too many momos without a balanced diet of other foods might lead to nutrient deficits over time.

  6. Blood Sugar Spikes: When taken in large quantities, momos with refined flour wrappers can cause fast spikes in blood sugar levels. Individuals with diabetes or those at risk of acquiring diabetes should be concerned about this.

  7. Unhealthy Fat Intake: Fried or excessively oily momos can lead to an excess of unhealthy fats, which can raise the risk of cardiovascular disease and contribute to high cholesterol levels.

  8. Appetite Loss for Nutrient-Dense Foods: Consuming too many calorie-dense momos may cause a loss in appetite for other healthful foods such as fruits, vegetables, whole grains, and lean proteins.

  9. Gastrointestinal Discomfort: Consuming contaminated or improperly prepared momos might result in food poisoning or gastrointestinal illnesses.

Ways to Burn Calories After Consuming Momos

After eating momos, you can engage in various activities to help burn calories and improve your general health. Remember that the number of calories in momos burned is affected by factors such as your weight, intensity and duration. Consider the following suggestions:

  1. Walking: A brisk walk is an easy and efficient way to burn calories. Aim for a 30-minute stroll to aid digestion and increase metabolism.

  2. Cycling: If you can access a bicycle, take it for a spin. Cycling is a cardiovascular activity that can help you burn calories and burn more energy.

  3. Dance: Put on some music and dance. Dancing is not only enjoyable, but it is also a terrific method to burn calories and feel better.

  4. Jump Rope: A great cardiovascular exercise that can be done practically in any place is jumping rope. It's an excellent way to raise your heart rate and burn calories.

  5. Aerobic Exercises: Engage in aerobic exercises such as jogging, running, and swimming. These activities increase your heart rate and help you burn calories.

  6. Strength Training: Include resistance activities such as weightlifting or bodyweight exercises in your workout. Building muscle can raise your resting metabolic rate. This will allow you to burn more calories even when not exercising.

  7. Yoga: Practising yoga can increase flexibility, reduce stress, and promote relaxation. Yoga, in some forms, can also help you burn calories.

  8. Outdoor Activities: Take part in outdoor activities such as hiking, sports, and swimming. These activities provide fitness as well as a change of environment.


Momos should be seen as an occasional treat rather than a daily staple. Maintaining optimal health requires being conscious of portion sizes, adopting healthier cooking methods, and balancing your overall food intake.

You can contact HexaHealth if you have specific medical concerns or dietary limitations. HexaHealth will advise you based on your individual needs and dietary requirements. So, book an appointment today!

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Frequently Asked Questions

Calories in momos vary greatly depending on factors such as filling, dough, and cooking process. A portion of 6 momos has approximately 180-350 calories on average.

Calories in steamed momos vary. A serving of 6 steamed momos contains approximately 180-220 calories.

Calories in 6 steamed momos (chicken) provide about 250-300 calories on average. Remember that the exact calorie count will vary depending on factors such as the size of the momos and the recipe used.

Calories in veg momos fluctuate. A serving of steamed veg momos (6 pieces) provides about 180-220 calories on average.

Calories in 1 momo (steamed veg) are around 30-40. Steamed chicken momo, on the other hand, may include 40-50 calories.

Calories in one plate of momos (about six pieces) can contain 180-350 calories or more. The calorie count of momos can vary greatly depending on factors such as the type of filling and cooking method used.

Momos have no set recommended consumption limit. However, as part of a balanced diet, they should be consumed in moderation.

Momos contain protein, carbs, vitamins (A, C, B vitamins), minerals (iron, zinc), and dietary fibre. These nutrients assist muscular health, immunological function, energy production, and skin health, which all contribute to overall nutrition.

Here are some of the major benefits of momos:

  1. Protein source

  2. Nutrient diversity

  3. Portion control

  4. Hydration from steaming

  5. Customisation

  6. Balanced carbohydrates

  7. Micronutrient contribution

Here are some healthier variations of momos: 

  1. Steamed vegetable momos

  2. Steamed chicken momos

  3. Whole wheat or multigrain wrappers

  4. Lean protein fillings (chicken, turkey, tofu)

  5. Vegetable-filled options

  6. Baked momos instead of frying

  7. Homemade momos for control over ingredients

Here are ways to make momos more nutritious or balanced:

  1. Choose lean protein fillings (chicken, tofu).

  2. Opt for whole wheat or whole grain wrappers.

  3. Add a variety of vegetables to the fillings.

  4. Steam instead of frying.

  5. Use minimal healthy cooking oil.

  6. Control portion sizes.

  7. Serve with a side of veggies or salad.

  8. Limit sodium in fillings and sauces.

Here are specific dietary concerns or considerations when consuming momos:

  1. Momos can be calorie-dense

  2. Some sauces and fillings can be high in sodium

  3. Refined flour wrappers can lead to blood sugar spikes

  4. May lack essential nutrients when not balanced with other foods

Here are some quick points on how to include momos in your diet while managing calorie intake and nutritional balance:

  1. Choose steamed momos over fried options.

  2. Opt for lean protein fillings like chicken or vegetables.

  3. Balance momos with a side of salad or vegetables.

  4. Control portion sizes to avoid overeating.

  5. Limit high-sodium dipping sauces.

  6. Prioritise whole wheat wrappers for added fibre.

  7. Enjoy momos occasionally, not as a daily staple.

Eating momos every day can potentially lead to various side effects. Please note that not all kinds of momos will lead to negative outcomes. Also, they will vary from one individual to the other. Please find some common side effects below.

  1. Weight gain

  2. High sodium intake

  3. Digestive discomfort

  4. Nutrient imbalances

  5. Blood sugar spikes

  6. Unhealthy fat consumption

  7. Reduced appetite for nutrient-rich foods

  8. Gastrointestinal issues

  9. Risk of foodborne illnesses

There is no universally advised consumption limit for momos as it varies according to individual nutritional needs, exercise levels, and overall health. However, due to their high-calorie content, momos should be consumed in moderation.

Momos should be consumed in moderation and as a treat rather than as a staple of your everyday diet. You may aim for a reasonable portion size, such as 4 to 6 pieces, and balance it with other nutrient-rich foods in your meals.

Yes, you can incorporate momos into your diet, but you must do so mindfully and in moderation. Be cautious of portion quantities and choose steamed momos over fried ones.

Yes, momos tend to be viewed as a kind of junk food. This is due to their high-calorie content, refined wheat wrappers, and the possibility of unhealthy contents and cooking methods.

Yes, you can eat momos at night, but do it in moderation and consider factors such as portion size and type. A balanced diet calls for combining them with other nutritious meals and being cautious.

There is no optimal time to eat momos; it depends on your particular schedule and dietary preferences. Whether for lunch, dinner, or a snack, seek to incorporate them into your diet consciously and with other nutrient-rich foods.

Momos can be difficult to digest, especially if they are fried or include heavy fillings. Steamed momos with simpler fillings are often easier on the digestive system.

Consuming momos in excess might contribute to weight gain. To effectively manage weight, it is necessary to consider portion sizes, cooking methods, and overall dietary balance.

No, eating momos every day is not healthy. Consuming them on a daily basis may pose health hazards due to factors such as calorie content, unhealthy fats, and a lack of nutrient variety. 

Yes, eating momos once a week is normally fine. Consuming momos in moderation allows you to enjoy their flavours without overindulging.


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Hindustan times. What happens when you eat momos every day; 6 health risks of overindulging in this street food [Internet]. Hindustan Times. 2023 [cited 2023 Aug 28]. link
  2. Everyday health. 10 Ways to Burn Calories From Guilty Pleasures - Weight Center - Everyday Health [Internet]. link
  3. Momos Calories and Nutritional Information [Internet]. [cited 2024 Jan 2].link

Updated on : 2 January 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Charu Shrivastava

Charu Shrivastava

BSc. Biotechnology I MDU and MSc in Medical Biochemistry (HIMSR, Jamia Hamdard)

2 Years Experience

Skilled in SEO and passionate about creating informative and engaging medical content. Her proofreading and content writing for medical websites is impressive. She creates informative and engaging content that educ...View More

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