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Home arrow Nutrition arrow Healthy Eating arrow Is Wonton Soup Healthy? Nutrition Facts and Health Benefits

Is Wonton Soup Healthy? Nutrition Facts and Health Benefits

Wendy Lord, RD
Written by Wendy Lord, RD
Fact checked by Rosmy Barrios, MD
Last update: May 19, 2023
7 min read 956 Views 0 Comments
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Wonton soup is a Chinese dish made with dumplings in a tasty clear broth, often served with vegetables. In this article, we explore the nutrition facts and possible health benefits to determine if consuming wonton soup is healthy.

is wonton soup healthy

Chinese soups are delicious, and wonton soup is a favorite order for many people at their local Chinese restaurant. It’s the perfect combination for those who don’t want to choose between ordering dumplings or soup.

Wonton soup contains meat-filled dumplings served in a clear broth. Vegetables or noodles may also be added to it to make a dish that is filling and tempts the taste buds.

Stay tuned with us for in-depth information on the nutritional value of wonton soup to find out if it has any health benefits!

Is Wonton Soup Healthy?

Yes, wonton soup can be healthy, especially if it includes fresh vegetables such as bok choy. However, as with many Chinese soups, such as hot and sour soup, the sodium content of wonton soup may be relatively high due to the addition of salt to the broth. 

Therefore, if you have high blood pressure, you must be cautious when consuming wonton soup. 

The dumplings in wonton soup are usually filled with ground pork, chicken or shrimp, green onions, and a variety of flavor-enhancing ingredients. Wonton wrappers are filled with the meat mixture, sealed, and cooked in a clear chicken soup. 

There is no fat added to the dish, making it a low-fat Chinese food, and although the wontons are made with carbohydrate-rich wrappers, the carb content is not high. Therefore, the calorie content of this Chinese soup is low. 

Wonton soup contains several vitamins and minerals, many of which are found in the broth. For an even healthier soup, make your own or order one that includes more vegetables.  

3 Health Benefits of Wonton Soup

The health benefits of wonton soup depend on the ingredients used to make it. For example, making broth from scratch using chicken bones may result in a soup rich in essential nutrients, including vitamins and minerals. 

However, there are no proven health benefits of consuming wonton soup. Most recipes include ground pork, wonton wrappers, a clear broth, and a variety of fresh vegetables. Such ingredients may offer some health benefits, including those listed below.

#1 Improved cognitive function

Pork is a good source of vitamin B6 which has been associated with improved cognitive function. Since wonton soup contains dumplings that are filled with ground pork tenderloin, wonton soup contributes to your daily intake of this important vitamin. 

#2 Cancer prevention

The vitamin B6 in this satisfying Chinese soup has also been shown to be an important nutrient for reducing the risk of developing certain cancers, including lung and colorectal cancer. Including wonton soup as part of a balanced, nutritious diet can increase your intake of vitamin B6.

#3 Bone strength

Wonton soup, typically served with dark green leafy vegetables, can be a source of vitamins and minerals, including vitamin K, which is essential for bone health. The healthiest soup contains plenty of vegetables and may contribute to your intake of bone-strengthening vitamin K as part of a balanced diet. 

Nutrition Facts of Wonton Soup

The nutritional value of wonton soup varies depending on the ingredients used to make it. Not all wonton soups provide the same amount of carbohydrates, protein, fat, vitamins, and minerals. The table below shows the averages for most wonton soup recipes.

Nutritional value (per 100g)

Calories/Nutrient (per 100g)Amount
Calories (kcal)32
Net Carbs (g)5.05
Fiber (g)0.2
Sugar (g)0.34
Fats (Total)0.26
Protein (g)2.08
Sodium (mg)406
Cholesterol (mg)4


Low in calories 

Wonton soup is generally considered a low-calorie dish. Like most broth-based Chinese soups, no fat is added to the wontons or the clear broth, keeping the calories low.

Low in proteins 

Chinese dumplings contain little meat, and although the broth may contain protein and collagen, the protein content of wonton soup is low.

Low in saturated fats

Lean meat such as ground pork, chicken, and shrimp is used to create the filling for the Chinese dumplings found in wonton soup, and they are cooked in low-fat chicken soup or broth. Therefore, the total and saturated fat content in most wonton soups is low. 

Moderate amount of carbs

Wonton noodle soup contains more carbohydrates than standard wonton soup. 

Although each wonton wrapper contributes to the carbohydrate content due to its wheat flour content, the amount you eat in a serving is relatively low. 

High amount of sodium 

The chicken soup and the soy sauce added to the meat filling and the clear broth contribute to the sodium content of wonton soups. 

It is recommended that adults consume less than 2,300mg of sodium per day, and wonton soup should be eaten in moderation if you want to prevent hypertension.

Rich in minerals and vitamins

Wonton soup contains a variety of ingredients that provide vitamins and minerals. The meat filling in the dumplings contributes to your intake of vitamins B6 and B12, and vegetables such as red pepper, leafy greens, and green onions increase your intake of vitamin C, vitamin K, magnesium, and potassium. 

Egg Drop Soup vs. Wonton Soup

There are many Chinese soups on the menu at your favorite Chinese restaurant, including wonton soup, hot and sour soup, and egg drop soup. 

Here we compare the taste and nutritional value of two Chinese soups: wonton soup and egg drop soup.

ProductWonton soupEgg drop soup
DescriptionMeat dumplings cooked in a chicken-based brothBeaten eggs cooked in a chicken broth
TasteSalty, slightly sweet, sour, and hot if chilis are added to the soupIntense chicken flavor with a hint of ginger and fresh green onions
Calories (per 100g)32kcal27kcal
Net carbs (per 100g)5.05g4.29g
Fiber (per 100g)0.2g0.4g
Protein (per 100g)2.08g1.16g
Total fats (per 100g)0.26g0.61g
Sugar (per 100g)0.34g0.09g
Sodium (per 100g)406mg370mg
Cholesterol (per 100g)4mg23mg

Homemade Wonton Soup Recipe 

There are many wonton soup recipes available online and in nutrition apps for you to make your own at home. To make a healthier wonton soup, choose one low in sodium with plenty of vegetables. 



  • 4 napa cabbage leaves
  • ½ tsp salt
  • ½lb ground pork or chicken breast
  • 7 shiitake mushrooms, finely chopped 
  • 1 tbsp dry sherry
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp brown sugar
  • 1 tsp green onions, finely chopped
  • 1 tsp fresh ginger, grated
  • 24 wonton wrappers


  • 3 cups low-sodium chicken stock, preferably homemade
  • 2 tbsp green onion, thinly sliced
  • 1-inch piece of fresh ginger, peeled and sliced
  • 2lb bok choy 
  • 1 cup bamboo shoots, thinly sliced


  1. Make the dumpling filling. Chop the napa cabbage finely and mix with half a teaspoon of salt. Set it aside for 10 minutes. In the meantime, add the ground pork or chicken, mushrooms, dry sherry, low-sodium soy sauce, brown sugar, green onions, and ginger to a large bowl and mix until well combined. Drain as much liquid as possible out of the cabbage, add it to the meat mixture, and mix until combined. Set aside to rest for 25–30 minutes.
  2. Make the dumplings. Place a spoonful of the meat mixture into the center of a square wonton wrapper. Wet the edges of the wrapper and fold it over the filling to form a rectangle. Press the edges firmly together to seal. Wet the tips of the two bottom corners on the filling side of the pocket, bring these corners together, and squeeze to seal. Repeat with each wonton wrapper.
  3. Make the soup. Bring chicken stock to a rolling boil in a pot with the green onion and sliced ginger and simmer for 5–10 minutes to allow the flavors of the onion and ginger to infuse the broth. Remove the onion and ginger from the soup and gently drop the wontons in to cook for 5 minutes.
  4. Add the bok choy and bamboo shoots to the soup and cook for one minute.
  5. Ladle the soup and dumplings into bowls and garnish with green onions. Serve immediately. 


Is wonton soup good for weight loss?

Yes, wonton soup is a low-calorie dish you can include in your meal plan. It is low in fat and contains only a moderate amount of carbohydrates and protein. Choose a wonton soup that includes more vegetables for faster weight loss results.

Is wonton soup fattening?

Wonton soup is not fattening due to its low-calorie, low-fat, and low-protein profile.

Is wonton soup good for an upset stomach?

Wonton soup is gentle on the digestive system because it has a low-fat content. Therefore, you can eat it when you have an upset stomach. However, ensure that the soup is not made with chilis or chili oil.

Is wonton soup good for diabetes?

The moderate carbohydrate content of wonton soup makes it a suitable dish for people with diabetes. However, it should be eaten in moderation, and it must be made with vegetables to increase the dietary fiber content, which helps control blood sugar levels.

Is wonton soup good for a cold?

Yes, wonton soup contains beneficial nutrients that are useful when you have a cold. Research shows that chicken soup provides anti-inflammatory compounds that can mitigate the inflammatory process in the upper respiratory tract when you have a cold.

A Word From a Nutritionist

Wonton soup is a low-calorie Chinese soup that is enjoyed by people around the world. Its low fat and protein content, along with a moderate amount of carbohydrates, makes it suitable for most people to include in their diet, even those trying to lose weight.

Although there are no proven health benefits of wonton soup, it contains ingredients that contribute to your daily intake of carbohydrates, protein, fat, vitamins, and minerals.

As with many other Chinese food dishes, wonton soup may have a high sodium content. Therefore, people with hypertension should limit their intake or make it at home using ingredients such as low-sodium chicken broth and low-sodium soy sauce.

The healthiest way to enjoy wonton soup is to ensure it contains plenty of vegetables to make it more filling and to increase your intake of dietary fiber.


When it comes to Chinese soup, wonton soup is a firm favorite with people all over the world. Wonton wrappers are used to make savory, meat-filled dumplings that are cooked in a fragrant, bouillon-like soup full of vitamins and minerals.

Whether you are watching your weight, have a cold, or looking after your health, when you visit your local Chinese food restaurant, consider adding wonton soup to your order.

Written by Wendy Lord, RD
Wendy is a Registered Dietitian with a passion for writing about nutrition, health, and medicine. Her aim is to translate the medical jargon to make information accessible to everyone so that they can make informed decisions about their health.
The article was fact checked by Rosmy Barrios, MD
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Wendy Lord, RD
Written by Wendy Lord, RD
Fact checked by Rosmy Barrios, MD
Last update: May 19, 2023
7 min read 956 Views 0 Comments

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