Wonton Soup

Protein

A comforting and flavorful Chinese soup featuring delicate wontons in a savory broth.

💚 Low in Calories

❤️ Rich in Protein

🌿 Versatile Base for Add-ins

What is Wonton Soup?

Wonton soup is a traditional Chinese dish that includes wontons, which are dumplings filled with a mix of meats, seafood, or vegetables, served in a clear and flavorful broth. Originating from southern China, particularly Guangdong Province, wonton soup is a staple in Cantonese cuisine but is popular worldwide with regional variations.

The soup has a delicate taste, with the broth typically seasoned with ginger, garlic, scallions, and soy sauce. Wontons have a soft, silky texture when boiled, making them incredibly satisfying. You can find versions with shrimp, pork, or even vegetarian fillings, and sometimes accompanied by greens or noodles.

Nutritionally, wonton soup is low in calories and a good source of protein, thanks to the meat or seafood-filled dumplings. It provides essential vitamins and minerals from the broth and any vegetables added, depending on the recipe.

Nutrition Highlights

150

Calories

per 1 cup

8g

Protein

per serving

900mg

Sodium

38% DV

1.5mg

Iron

8% DV

500IU

Vitamin A

10% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Wonton Soup

💪

Boosts Protein Intake

Wontons in the soup are typically filled with protein-rich ingredients like pork or shrimp, aiding muscle repair and growth.

• Rich in Protein

🛡️

Supports Immune Function

The broth often includes ingredients like garlic and ginger, known for their anti-inflammatory and immune-boosting properties.

• Rich in Vitamin A
• Rich in Antioxidants

💧

Promotes Hydration

The soup's broth helps maintain hydration while also delivering electrolytes such as sodium and potassium.

• Rich in Sodium
• Rich in Potassium

🌿

Aids Digestion

The warm liquid and herbs like ginger may soothe the digestive system and improve gut health.

• Rich in Ginger Extract
• Rich in Water

Diet Compatibility

Is Wonton Soup suitable for your diet? Here's what you need to know:

✗ Vegan: Typically contains meat or seafood.

✗ Keto: The wonton wrappers are made from refined flour, high in carbs.

✗ Gluten-Free: Traditional wonton wrappers are made with wheat.

✗ Paleo: Contains processed ingredients like wonton wrappers.

✗ Low-Carb: Wonton wrappers contribute to higher carb content.

🍽️ How to Enjoy Wonton Soup

Breakfast

Have a light bowl with added greens for a comforting start.

Tip: Use low-sodium broth to keep it balanced.

Lunch

Pair with a side of steamed vegetables or rice for a complete meal.

Tip: Add chili oil for extra flavor and warmth.

Dinner

Serve as a starter before a stir-fry or as a hearty main course with extra wontons.

Tip: Garnish with fresh scallions for a burst of freshness.

Snack

Heat a small portion for a quick, savory snack.

Tip: Keen to improve the texture? Toss in crispy fried wontons.

✅ The Bottom Line

Wonton soup is a low-calorie, protein-rich dish perfect for warming up and satisfying hunger without excess calories. Its savory broth and tender wontons provide a comforting experience while also offering a good dose of hydration and essential nutrients.

While not ideal for specialized diets like keto or gluten-free, wonton soup is an excellent choice for general balanced eating. Enjoy it with added greens or alongside a meal to take full advantage of its nutritional benefits and versatility.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance