Bao has an estimated glycemic index of 65 (range 60 to 72), which is medium, and a glycemic load of 25 per serving (high). NutriOptio estimates one serving (1 bao (approximately 100 g)) at 220 calories, with 6 g protein, 40 g carbohydrate and 4 g fat.
Chinese cuisine · Non-Vegetarian. Serving: 1 bao (approximately 100 g).
| Nutrient | Per serving |
|---|---|
| Calories | 220 kcal |
| Protein | 6 g |
| Carbohydrate | 40 g |
| Fiber | 2 g |
| Sugars | 5 g |
| Added sugars | 5 g |
| Fat | 4 g |
| Saturated fat | 0.5 g |
| Sodium | 300 mg |
Typical ingredients: All-purpose flour, water, sugar, yeast, salt, vegetable oil, filling (e.g., vegetables, tofu, or meat)
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Pandan Cake | 24 | 350 |
| Shrimp Fried Rice | 24 | 300 |
| You Tiao | 24 | 250 |
| Wonton Noodle Soup | 23 | 400 |
| Char Siu Bao | 22 | 220 |
NutriOptio estimates 220 calories in one serving (1 bao (approximately 100 g)) of a typical bao recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 25, which is high (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical bao B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical bao in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.