Wonton Soup Calories Count, Nutrition Facts And Healthy Eating Tips


Wonton soup is a warm and comforting soup that is popular among Chinese and Asian restaurants. It typically consists of thin wanton dumpling wrappers filled with meat or vegetables in a savory broth garnished with scallions. But is this beloved soup a diet-friendly choice or a nutrition trap?

Read on to learn the calorie count, carbohydrates, and other key nutrition facts to make informed decisions about enjoying wonton soup.

Calories In Wonton Soup

The calorie content in wonton soup can vary greatly depending on the specific ingredients used in both the filling and the broth. On average, one cup of wonton soup contains around 100 calories. However, some restaurant preparations can be much higher in calories.

Calories In Wonton Soup

For example, a one-cup serving of wonton soup from Panda Express contains 180 calories. Popular frozen brands like Ajinomoto and Ling Ling weigh in at around 190 calories per cup. Homemade versions are typically lower, with about 60 calories in a one-cup serving when following low-sodium, low-oil recipes.

The mix of lean protein from the wontons along with vegetables makes wonton soup a filling choice. But the calories can quickly climb if the broth is oil-based or thickened with cornstarch. Large portions of add-ins like egg noodles also increase the calorie counts significantly.

Carbohydrates In Wonton Soup

Wonton soup is relatively low in carbohydrates, with most versions containing 15-25 grams of carbs per serving. This comes mostly from the wonton wrappers themselves which are made with wheat flour. Some restaurants also add egg noodles to their wonton soup which contributes additional carbohydrates.

For low-carb diets, homemade wonton soup made with shirataki noodles instead of wheat flour wrappers keeps carb counts minimal at around 5 grams of net carbs per serving. Skipping the noodles altogether also helps keep carbohydrate content low.

Protein In Wonton Soup

One of the biggest nutritional benefits of wonton soup is its protein content. Protein comes from both the filling in the wontons along protein-rich broths made from chicken or beef stock.

On average, an 8-10 ounce serving contains around 15-20 grams of protein. For the wonton filling, combinations of shrimp, pork, chicken and vegetables maximize the protein levels. Those looking for vegetarian or vegan soup can also use tofu in the filling for plant-based protein.

Also Check: Lower Your Cholesterol: The Best And Worst Foods To Eat

Fat Content In Wonton Soup

The fat content of wonton soup depends largely on how the broth is prepared. Traditional broths are made by simmering meat, aromatics, and bones for a long period of time which results in a rich, fatty broth. This can lead to 10 or more grams of fat per serving.

Requesting low-sodium, low-fat broth and avoiding fried wontons are simple ways to cut down on the fat content while still enjoying the classic flavors. Swapping the meat broth for mushroom or vegetable stock also keeps saturated fat low for vegetarian variations.

Micronutrients In Wonton Soup

Wonton soup made with lots of vegetables contains a wide spectrum of vitamins and minerals. The wonton filling and broth provide B vitamins including folate, niacin and riboflavin. The vegetables add vitamin A, vitamin C, potassium, and antioxidant compounds.

Garnishing the soup with scallions, mushrooms, bok choy, snow peas or other vegetables boosts the micronutrient content even more. This makes wonton soup a nourishing addition to a balanced diet when homemade with lots of veggies and low-sodium broth.

Tips For Enjoying Wonton Soup On A Diet

Here are some tips to keep wonton soup figure-friendly:

➜ Opt for homemade or soup bar versions to control ingredients

➜ Fill wontons with veggies like mushrooms instead of fatty pork

➜ Choose low-fat, low-sodium chicken or vegetable broth

➜ Load up on extra vegetables in the broth

➜ Avoid egg noodles or fried wonton strips as add-ins

➜ Keep portions to 1 cup broth and 2-4 wontons

➜ Enjoy wonton soup as an appetizer instead of a main course

➜ Pair with a side salad and avoid soda or sugary drinks

The combination of protein, veggies, and smart ingredient swaps makes wonton soup a flavorful lower-calorie option for many dietary needs. Be mindful of portions and preparation methods for the healthiest bowls.

Panda Express Wonton Soup (1 cup)

  • 180 calories
  • 16 g carbs
  • 8 g fat
  • 7 g protein

Ajinomoto Frozen Wonton Soup (1 cup)

  • 190 calories
  • 22 g carbs
  • 7 g fat
  • 8 g protein

Ling Ling Frozen Wonton Soup (1 cup)

  • 190 calories
  • 23 g carbs
  • 7 g fat
  • 8 g protein

Homemade Low-Fat Wonton Soup (1 cup)

  • 60 calories
  • 15 g carbs
  • 1 g fat
  • 5 g protein


Wonton soup can be a smart addition to your diet when prepared properly. Opt for low-sodium broth, lean meat or tofu in the filling, and load up on extra vegetables. With a few simple tweaks, wonton soup can be lightened up considerably while still providing a comfortingflavor. Monitor your portion sizes and balance it with other healthy meal components for the biggest nutritional benefits.

More: How To Start An Anti-Inflammatory Diet? Your Step-By-Step Plan To Begin

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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