Soup, wonton, Chinese restaurant
FDC 171821cup (223 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 8 · -2 vs Soups & sauces medianChinese restaurant wonton soup scores 8 of 100, a Low band placement that ranks it 32nd of 60 in Soups & sauces, below the category median of 10. It has no standout nutrient percentages in this dataset, reflecting its identity as a light, broth-based dish rather than a concentrated one.
It's served as a starter or light meal, ladled hot with wontons floating in clear broth, and at just 32 calories per 100 g it's easy to underestimate portion size. The catch is sodium: 406 mg per 100 g, which adds up quickly across a full bowl from a takeout container.
See how this score is calculated, build a plate around soup, wonton, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | 2% |
| Total fat | 0.26 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 4 mg | 1% |
| Sodium | 406 mg | 18% |
| Carbohydrate | 5.3 g | 2% |
| Dietary fiber | 0.2 g | 1% |
| Sugars | 0.34 g | |
| Protein | 2.1 g | 4% |
| Potassium | 32 mg | 1% |
| Calcium | 5 mg | 0% |
| Iron | 0.21 mg | 1% |
| Magnesium | 3 mg | 1% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | 4% |
| Total fat | 0.58 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 8.9 mg | 3% |
| Sodium | 905 mg | 39% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 0.45 g | 2% |
| Sugars | 0.76 g | |
| Protein | 4.6 g | 9% |
| Potassium | 71 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 0.47 mg | 3% |
| Magnesium | 6.7 mg | 2% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin A | 2.2 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171821Original analysis by NutriVerdict
Versus the soups & sauces median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sauce, sweet and sour, ready-to-serveDensity 9 vs 8Soup, cheese, canned, condensedDensity 10 vs 8Soup, onion, canned, condensedDensity 10 vs 8Original analysis by NutriVerdict
In the kitchen and how to use it
Restaurant-style wonton soup is a clear, savory broth, usually chicken or pork based, with small dumplings of ground pork or shrimp wrapped in thin wheat wrappers, often finished with sliced scallions and a few drops of sesame oil. The wontons are typically boiled separately and added to the hot broth just before serving so the wrappers stay tender rather than gummy. It is a common starter or light meal on Chinese restaurant menus, sometimes served alongside fried rice or lo mein, and pairs well with a splash of chili oil or white pepper for extra heat.
At just 32 calories per cup, wonton soup is one of the lighter items on a typical takeout menu, with 2.08 g of protein and 5.25 g of carbohydrate per 100 g, mostly from the small amount of dumpling filling and wrapper. Its main drawback is sodium, at 406 mg per 100 g, which is typical for restaurant broths seasoned with soy sauce and stock concentrate. If ordering it as part of a larger meal, it works well as a low-calorie way to add warmth and volume without much competing with heavier entrees; homemade versions can be made with less salt by controlling the broth base directly.
Frequently asked questions about soup, wonton
How many calories are in wonton soup?
Restaurant-style wonton soup has just 32 calories per cup (100 g), making it one of the lighter items on a Chinese menu.
Is wonton soup high in sodium?
Yes, it runs 406 mg of sodium per 100 g, typical for restaurant broths made with soy sauce and stock concentrate.
What is in a bowl of wonton soup?
It is a clear broth with small pork or shrimp dumplings wrapped in thin wheat wrappers, usually garnished with scallions and a touch of sesame oil.