Wonton Soup Nutrition Facts: Calorie & Health Breakdown

A standard 1-cup (240ml) serving of traditional wonton soup contains approximately 100-150 calories, 5-8g protein, 10-15g carbohydrates, 2-4g fat, and 600-1,000mg sodium. The nutritional profile varies significantly based on preparation method, broth type, wonton filling, and added ingredients like vegetables or noodles.

Wonton soup, a beloved staple in Chinese cuisine, offers more than just comforting warmth—it delivers a balanced nutritional profile that can fit into various dietary patterns when prepared thoughtfully. Understanding the exact nutritional facts of traditional wonton soup helps health-conscious eaters make informed choices whether dining out or preparing this dish at home.

Breaking Down Wonton Soup Nutrition

When evaluating the calorie content of wonton soup, it's essential to consider the components separately. The broth, wontons themselves, and any additional ingredients each contribute differently to the overall nutritional value.

Nutrient	Amount per 1 Cup (240ml)	% Daily Value*
Calories	100-150	5-8%
Protein	5-8g	10-16%
Total Fat	2-4g	3-5%
Saturated Fat	0.5-1.5g	3-8%
Carbohydrates	10-15g	4-5%
Dietary Fiber	0-2g	0-8%
Sodium	600-1,000mg	26-43%

*Percent Daily Values based on a 2,000 calorie diet. Values may vary significantly based on preparation.

Factors That Influence Nutritional Value

The nutritional composition of homemade wonton soup differs substantially from restaurant versions. Several key factors affect the final nutritional profile:

Broth Type Matters

Traditional wonton soup uses a clear broth, but the base significantly impacts nutrition:

• Chicken broth: Typically lower in fat but may contain 700-900mg sodium per cup
• Pork broth: Richer flavor but contains slightly more fat (3-5g per cup)
• Vegetable broth: Lowest in calories (80-100 per cup) but often lacks the protein content of meat-based broths

Wonton Filling Variations

The filling inside wontons dramatically affects the protein content in wonton soup:

• Pork wontons: Higher in fat (4-6g per 3-4 wontons) but excellent protein source
• Shrimp wontons: Leaner option with 6-8g protein and only 1-2g fat per serving
• Vegetable wontons: Lowest in calories but also lower in protein (2-3g per serving)

Health Benefits and Considerations

Wonton soup offers several nutritional advantages when prepared with attention to ingredients. The health benefits of wonton soup include:

Hydration and Digestion

The broth base provides hydration while the warm liquid can aid digestion. Adding vegetables like bok choy or spinach increases fiber content, supporting gut health and making the soup more filling without substantially increasing calories.

Sodium Content Awareness

One of the most significant nutritional concerns with wonton soup is sodium content. Restaurant versions often contain 800-1,200mg sodium per serving—nearly half the recommended daily limit. For those monitoring sodium levels in wonton soup, homemade versions allow for better control, potentially reducing sodium by 30-50%.

Protein-Packed Comfort Food

Compared to many comfort foods, wonton soup delivers meaningful protein. The combination of meat-filled wontons and broth provides complete protein that helps maintain muscle mass and promotes satiety. This makes it a better choice than many high-carb, low-protein alternatives when considering healthy wonton soup nutrition facts.

Comparing Wonton Soup to Other Asian Soups

Understanding how wonton soup fits within Asian soup options helps contextualize its nutritional value compared to other Chinese soups:

Soup Type	Calories (1 cup)	Protein (g)	Sodium (mg)
Wonton Soup	100-150	5-8	600-1,000
Egg Drop Soup	80-120	3-5	700-1,100
Hot and Sour Soup	120-180	4-6	900-1,300
Miso Soup	35-60	2-3	400-700

Wonton soup generally offers better protein content than egg drop or miso soup while maintaining moderate calorie levels. However, hot and sour soup often contains more sodium due to additional seasonings.

Creating Healthier Wonton Soup

Whether making homemade wonton soup with balanced nutrition or ordering wisely at restaurants, these strategies optimize nutritional value:

At Home

• Use low-sodium broth or make your own to control salt content
• Add extra vegetables like spinach, mushrooms, or bok choy for fiber and nutrients
• Choose shrimp or lean pork fillings for wontons
• Limit wonton quantity to 3-4 per serving to manage calories

When Dining Out

• Request broth on the side to control sodium intake
• Ask for extra vegetables and fewer wontons
• Choose clear broth versions over creamy or heavily seasoned options
• Avoid versions with added noodles which significantly increase carbohydrate content

Wonton Soup in Dietary Context

For those following specific eating patterns, understanding how wonton soup fits is crucial:

Weight Management

The moderate calorie count and protein content make wonton soup a satisfying option for weight management. A standard serving provides enough substance to prevent hunger without excessive calories—ideal as a starter or light meal.

Low-Sodium Diets

Individuals on sodium-restricted diets should seek low-sodium versions or prepare homemade wonton soup using reduced-sodium ingredients. The low sodium wonton soup nutritional profile can be significantly improved with careful preparation.

Protein Requirements

For active individuals or those focusing on muscle maintenance, wonton soup provides quality protein. Pairing it with a side salad or steamed vegetables creates a balanced meal meeting approximately 15-20% of daily protein needs.

Is wonton soup high in calories?

Traditional wonton soup is relatively low in calories, with a standard 1-cup serving containing 100-150 calories. The calorie count increases with additional wontons, noodles, or higher-fat broth variations. Restaurant versions may contain more calories than homemade versions due to larger portions and richer ingredients.

How much protein does wonton soup contain?

A typical serving of wonton soup (1 cup) provides 5-8 grams of protein, primarily from the meat-filled wontons. Shrimp wontons offer slightly more protein (6-8g) with less fat than pork versions. Adding extra wontons or lean protein sources can increase the protein content for those needing higher protein intake.

Is wonton soup healthy for weight loss?

Wonton soup can be part of a weight loss plan when prepared with attention to portion sizes and ingredients. Its moderate calorie count, protein content, and hydrating broth make it satisfying without excessive calories. For weight loss benefits, choose versions with extra vegetables, fewer wontons, and low-sodium broth while avoiding added noodles or fried components.

What makes restaurant wonton soup high in sodium?

Restaurant wonton soup often contains high sodium levels (800-1,200mg per serving) due to concentrated broth bases, seasoning blends, and soy sauce. Commercial preparations prioritize flavor intensity which typically means higher salt content. The sodium comes primarily from the broth rather than the wontons themselves.

How can I make wonton soup healthier at home?

To create healthier wonton soup at home, use low-sodium broth or make your own, increase vegetable content with spinach or bok choy, choose lean protein fillings like shrimp, limit wonton quantity to 3-4 per serving, and avoid adding noodles. Homemade versions typically contain 30-50% less sodium than restaurant preparations while providing better control over ingredients and nutritional content.