Wonton Soup Calories: Discover the Truth (Recipe Inside!)

Craving Wonton Soup? Watch Out for These Surprising Calories!

What Is the Calorie Content of Wonton Soup?

🍜WONTON SOUP CALORIES – A typical serving of wonton soup contains approximately 453 calories. It offers a tasty and relatively low-calorie option for those seeking a flavorful yet healthy meal.

When it comes to Asian cuisine, few dishes can match the warmth and comfort of a steaming bowl of wonton soup.

This delectable broth-based soup has won hearts all over the world for its delicate flavors and satisfying textures.

But if you’re watching your calorie intake or following a specific diet plan, you might be wondering about wonton soup calories.

Is this beloved soup a healthy option, or should you approach it with caution? Let’s dive into the world of wonton soup, explore its ingredients, and uncover the truth about its calorie content.

A bowl of pork wonton soup with spoon, chopstick, and chili oil beside the bowl
A bowl of pork wonton soup with spoon, chopstick, and chili oil beside the bowl

Table of Contents:

What Is Wonton Soup?

A bowl of wonton soup with chopstick and chili oil on each side of the bowl
A bowl of wonton soup with chopstick and chili oil on each side of the bowl

Wonton soup is a traditional dish in Chinese restaurants with seasoned ground meat or seafood wrapped in delicate, thin dough sheets.

These little packages of flavor are typically served in a flavorful, aromatic broth, often accompanied by vegetables and garnished with green onions.

The combination of tender wontons and savory broth creates a harmonious balance that’s hard to resist.

Is Wonton Soup Keto-Friendly?

A bowl of shrimp wonton soup with spoon and star anise around the bowl
A bowl of shrimp wonton soup with spoon and star anise around the bowl

Before we delve into the calorie count of wonton soup, let’s address the burning question: Is Chinese wonton soup keto-friendly?

The keto diet focuses on low-carb, high-fat foods, making it essential to monitor carbohydrate intake.

Unfortunately, Won Ton Soup dough wrappers are quite high in carbs, which may not align with a strict keto diet.

However, you can modify the recipe by using almond flour or other low-carb alternatives to make it keto-friendly.

Ingredients to Prepare

To make a delicious batch of wonton soup, you’ll need a few key ingredients:

  • Ground pork: Adds a savory and meaty element to the wonton filling, enhancing its flavor and providing protein.
  • Wonton wrappers: Thin sheets of dough that encase the delicious pork filling, creating the iconic wonton dumplings.
  • Ginger: Infuses a subtle yet zesty warmth into the broth, contributing a delightful depth of flavor.
  • Garlic: Adds a pungent and aromatic essence to the soup, enhancing its overall taste.
  • Soy sauce: Imparts a salty and savory umami flavor, enhancing the richness of both the broth and the wontons.
  • Sesame oil: Provides a nutty and fragrant note, elevating the taste of the soup and adding a hint of indulgence.
  • Scallions: Offer a fresh, mild oniony flavor and a vibrant green garnish that brightens up the dish.
  • Chicken broth: Creates the delicious foundation of the soup, infusing it with a hearty and comforting essence.
  • Bok choy or spinach: Adds a touch of greenery and nutrition to the soup, contributing a fresh, slightly crisp texture.
  • Salt and pepper: Seasonings that balance the flavors, ensuring the soup is well-seasoned and satisfying.
  • Chili oil: Adds a spicy kick and a layer of complexity to the soup’s taste profile, making it customizable to personal spice preferences.

Ingredient Measurement

Getting the right measurements is crucial for a balanced flavor. For a standard recipe serving 4, consider using:

For the Wontons:

  • 2 3/4 ounce ground pork
  • 1/2 stalks scallions
  • 1/4 tablespoon ginger
  • 1/4 tablespoon light soy sauce
  • 1/4 tablespoon Shaoxing wine
  • Pinch of salt
  • 1/4 pinch ground white pepper
  • 3/4 tablespoon chicken broth
  • 10 pieces wonton wrappers

For the Soup:

  • 1 cup chicken broth
  • 1/2 heads baby bok choy
  • Salt
  • Ground white pepper
  • Sesame oil
  • Scallions
  • Chili oil

Equipment You’ll Need

To prepare wonton soup, you won’t need any fancy gadgets. Here are the essential kitchen tools:

  • Mixing bowl
  • Cutting board and knife
  • A pot for boiling water
  • A large soup pot or deep saucepan
  • Ladle
  • Soup bowls for serving

How to Make Wonton Soup

Now, let’s get into the nitty-gritty of preparing this delightful soup. There are three main steps involved:

Step 1: Preparing the Filling

  • Combine ground pork, scallions, ginger, light soy sauce, Shaoxing wine, salt, white pepper, and 3 tablespoons of chicken stock in a mixing bowl. 
  • Stir continuously until the meat fully absorbs the liquid and forms a sticky paste.

Step 2: Wrapping the Wontons

  • Moisten the edge of a wonton wrapper with a bit of water using your fingertip. 
  • Place a portion of the pork filling in the center. Fold the wrapper into a rectangle and press to seal the edges. 
  • Wet one corner from the folded side, then place the opposite corner on top and press to seal.

Step 3: Preparing and Serving the Dish

  • Heat the chicken broth in a saucepan until it boils. Set it aside for later use.
  • In a separate pot or wok, bring a large amount of water to a rolling boil. Carefully place the wontons into the boiling water, using a spoon to prevent sticking. You may need to cook them in batches.
  • Once the wontons rise to the surface and float, continue boiling for an additional 1½ minutes. Add bok choy and cook for an additional 20 seconds.
  • In 4 serving bowls, add salt, ground white pepper, and sesame oil. Pour the heated broth into each bowl.
  • Retrieve the cooked wontons and bok choy, placing them in the bowls. Garnish with scallions and chili oil if desired.

Wonton Soup Calories (Nutrition Facts)

Now that we’ve walked through the preparation of Chinese wonton soup, let’s talk about how many calories are in the wonton soup and its other nutritional content:

  • Calories: 453 kcal
  • Total fat: 18 grams
  • Net carbs: 46 grams
  • Protein: 23 grams

However, it’s essential to keep in mind that this estimate can change based on factors like the size and ingredients of the wontons, the type of broth used, and any additional garnishes.

Expert Tips for a Low-Calorie Wonton Soup

A bowl of shrimp wonton soup with noodles placed on a brown cloth
A bowl of shrimp wonton soup with noodles placed on a brown cloth

Here are some tips to help you reduce the calorie content while still enjoying a delicious bowl of wonton soup:

  • Use Lean Protein: Choose lean sources of protein for your wontons, such as ground chicken or turkey, instead of higher-fat options like pork. This will reduce the calorie and fat content.
  • Opt for Baked or Steamed Wontons: Instead of frying the wontons, consider baking or steaming them. This significantly cuts down on the calories from added oil.
  • Load Up on Vegetables: Add plenty of vegetables to your soup, such as bok choy, mushrooms, and spinach. Vegetables are low in calories but high in nutrients and fiber, helping to make your soup more filling without adding many calories.
  • Use a Low-Sodium Broth: Choose a low-sodium chicken or vegetable broth to reduce the sodium content in your soup. You can always add salt to taste later if needed.
  • Watch the Condiments: Be mindful of the condiments you add to your soup. Soy sauce, sesame oil, and other sauces can quickly add calories. Use them sparingly or opt for lower-calorie versions. If you’re looking for more low-calorie sauces, check out our blog for it.
  • Homemade Broth: If possible, make your own broth at home. This allows you to control the ingredients and reduce unnecessary additives.
  • Measure Ingredients: Use measuring cups and spoons to portion out ingredients accurately. This can help you avoid overloading your soup with high-calorie elements.
  • Skim Off Excess Fat: If you’re using a store-bought broth that has fat floating on the surface, skim it off before adding other ingredients to reduce the calorie content.
  • Practice Portion Control: Be mindful of the portion size. Eating smaller servings can help you enjoy your meal without overindulging in calories.
  • Choose Fresh Ingredients: Whenever possible, opt for fresh ingredients over processed or pre-packaged ones. Fresh ingredients often have fewer hidden calories and preservatives.
  • Garnish Wisely: Choose low-calorie garnishes like green onions, cilantro, or bean sprouts to add flavor and texture to your soup without adding many calories.

Remember that the specific calorie count of your wonton soup will depend on the ingredients and portion sizes you use, so it’s a good idea to calculate the calories based on your recipe to get an accurate estimate.

Serving and Pairing Ideas

A bowl of pork wonton soup with vegetable placed on a wooden table
A bowl of pork wonton soup with vegetable placed on a wooden table

Wonton soup can be enjoyed as an appetizer or a main course. Pair it with steamed vegetables or any side dish for a wholesome meal.

If you’re looking for an authentic Chinese restaurant dining experience, serve your wonton soup alongside other classic dishes like fried rice or stir-fried noodles.

Serve your wonton soup with these:

  • Veggie-Packed: Load your soup with plenty of vegetables like bok choy, spinach, and mushrooms for added nutrients and fiber without significant calorie needs.
  • Herbs and Spices: Enhance the flavor of your soup with fresh herbs like cilantro, green onions, and a touch of ginger and garlic. These add minimal calories while maximizing taste.
  • Side Salad: Pair your wonton soup with a light side salad with a vinegar-based dressing. This adds freshness and fiber to your meal without excess calories. If you’re looking for more side salads, try these jack-in-the-box salads.
  • Beverage Choice: Opt for water, green tea, or a keto sodas instead of sugary sodas or high-calorie drinks to enjoy wonton soup.
  • Healthy Protein Sides: If you want more protein, consider serving the wonton soup with a small side of grilled chicken or tofu. This adds protein without excessive calories.

By making thoughtful selections and being mindful of your serving sizes, you can enjoy this delicious dish without overloading with calories.

How to Store Wonton Soup

If you want to make it in advance, you can freeze uncooked wontons immediately after assembling them.

Arrange them in a single layer on a baking sheet lined with parchment paper. Once they are completely frozen, transfer them to airtight bags or containers.

To cook frozen wontons, do not defrost. Follow the same cooking method as described above.

If you find yourself with leftovers, don’t worry; wonton soup stores well in the refrigerator for 2-3 days.

Just make sure to store the broth and wontons separately to prevent the wontons from becoming soggy.

When reheating, gently simmer the soup until it’s heated through, and your leftovers will taste just as delicious as the freshly made batch.

More Keto Soup Recipes You Can Make at Home

If you’re on a keto diet, there are plenty of other keto-friendly soup options to explore:

Frequently Asked Questions

Is Wonton Soup a Healthy Soup?

Wonton soup can be a healthy choice when prepared thoughtfully. It’s rich in protein, and if you incorporate plenty of vegetables and use lean meat or seafood, it can be a nutritious meal.

However, be mindful of sodium levels in the broth and consider using low-sodium options.

When Should I Eat Wonton Soup?

Wonton soup is versatile and can be enjoyed at any time of the day. It’s a popular choice for lunch or dinner and can also make for a satisfying appetizer.

Final Thoughts

Wonton soup, with its delightful combination of flavors and textures, is a beloved dish for a reason.

Whether you’re indulging in its comforting embrace or trying to fit it into a keto lifestyle, understanding the wonton soup’s calories and nutritional facts aspects can help you enjoy this culinary masterpiece to the fullest.

So, go ahead, savor each spoonful, and relish in the warmth and satisfaction it brings to your table.

If you like this recipe, just visit our website for more keto-friendly recipes!