1 serving (75 grams) contains 144 calories, 6.6 grams of protein, 8.3 grams of fat, and 10.5 grams of carbohydrates.
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Nutrition Information
Calories |
144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 13.5 mg | 4% | |
| Sodium | 350.2 mg | 15% | |
| Total Carbohydrates | 10.5 g | 3% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 2.2 g | ||
| protein | 6.6 g | 13% | |
| Vitamin D | 6 mcg | 30% | |
| Calcium | 22.5 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 225.8 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Wonton
Wontons are a traditional Chinese dumpling, typically made with a thin flour-based wrapper filled with a mixture of minced meat, seafood, or vegetables, and seasonings. They are commonly boiled, steamed, fried, or served in soups. Originating in Chinese cuisine, they are a staple in many East Asian diets. Wontons offer a balanced nutritional profile, providing approximately 192 calories, 8.76 grams of protein, 14 grams of carbs, and 11.1 grams of fat per serving. They also supply micronutrients such as calcium, iron, vitamin C, and a modest amount of vitamin D, contributing to overall health when consumed in moderation. Their nutrient composition can vary significantly depending on the filling and preparation method.
Health Benefits
- Rich protein content (8.76g per serving) supports muscle repair and growth.
- Iron (0.79mg per serving) contributes to oxygen transport and helps prevent anemia.
- Vitamin C (7mg per serving) boosts immune system health and promotes skin integrity.
Dietary Considerations
Selection and Storage
Store raw wontons in the freezer in an airtight container and cook directly from frozen without thawing to preserve texture and freshness.
Common Questions About Wonton Nutrition
Is wonton high in protein?
Wonton provides a moderate amount of protein, with approximately 8.76 grams per 100 grams serving. It can be a good source of protein when paired with other nutrient-rich ingredients like lean meats or tofu in the filling.
Can I eat wonton on a keto diet?
Wonton is not ideal for a keto diet due to its carbohydrate content, which is about 14 grams per 100 grams serving. Traditional wonton wrappers are made primarily from wheat flour, making them too high in carbs for strict keto guidelines.
Are there any health benefits or concerns of eating wonton?
Wonton can be part of a balanced diet, providing protein and small amounts of fiber. However, it has a relatively high sodium content (467 mg per 100 grams) and can be high in fat if fried. Opt for steamed wontons to reduce fat intake and balance nutrition.
What is the recommended serving size for wonton?
A typical serving size for wonton is around 5 pieces, which is approximately 100 grams. This portion provides 192 calories, making it manageable as part of a meal or snack, especially when complemented with vegetables or a light broth.
How does wonton compare to dumplings in terms of nutrition?
Wonton and dumplings share similar nutritional profiles, but the filling and preparation method can vary. Wonton usually has thinner wrappers and is often served in broth or fried. In comparison, dumplings may have thicker wrappers and different fillings, which can alter their carbohydrate, fat, and calorie content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Wonton DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Healthy Eating Patterns in the Dietary GuidelinesDietary Guidelines for Americans 2020-2025Guidance on incorporating popular cultural foods like wontons into a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
