Egg Drop Soup or Wonton Soup: Which is Healthier?

November 29, 2025 •

4 min read

According to nutrition data, a standard bowl of egg drop soup can have as few as 70-150 calories, making it a very light option. But how does it stack up when you ask what is healthier, egg drop soup or wonton soup? The answer depends heavily on preparation, portion size, and what you need from your meal.

Quick Summary

A nutritional comparison of egg drop and wonton soups reveals that egg drop is typically lower in calories and fat, while wonton soup can offer more protein and carbohydrates from its dumplings. The significant variable for both is sodium, which can be extremely high in restaurant versions. Making homemade versions provides more control over ingredients and nutrient levels.

Key Points

Egg Drop is Lower in Calories: A standard bowl of egg drop soup has significantly fewer calories than wonton soup, making it a lighter appetizer.
Wonton Soup Offers More Protein and Carbs: The wonton dumplings provide a heartier dose of protein and carbohydrates, making it a more substantial and filling meal.
Sodium is a Major Factor for Both: Restaurant versions of both soups can be very high in sodium; homemade versions are recommended to control salt intake.
Nutritional Value Depends on Ingredients: The specific ingredients and preparation (e.g., lean meat vs. fatty pork, added vegetables) greatly influence the final nutritional profile of either soup.
Customize for Health Benefits: To boost health, add extra vegetables like bok choy or spinach to either soup for increased fiber and nutrients.
Choose Based on Your Goal: Opt for egg drop soup if you want a light, low-carb starter. Choose wonton soup if you need a more filling, higher-protein dish.

When faced with a menu at a Chinese restaurant, the choice between classic egg drop soup and hearty wonton soup is a familiar dilemma. Beyond just taste, many people wonder about the health implications of their choice. While both are traditional, comforting dishes, they offer different nutritional profiles. Understanding these differences can help you make a more informed decision that aligns with your dietary goals.

Nutritional Breakdown of Egg Drop Soup

Egg drop soup is celebrated for its simplicity. The primary ingredients are chicken broth, whisked eggs, and seasonings like white pepper and scallions. A traditional, restaurant-style version is often thickened with cornstarch, which adds a minimal amount of carbohydrates. The egg provides a good source of high-quality protein, which is essential for muscle repair and satiety. Its light, delicate texture and primarily liquid base make it a very low-calorie option, especially when compared to heartier alternatives. However, the most significant nutritional concern for restaurant-made egg drop soup is its sodium content, which can be alarmingly high.

Health Benefits of Egg Drop Soup

High in Protein: The egg ribbons offer a complete protein source, which is beneficial for building and maintaining muscle.
Easy to Digest: The soup's simple, liquid base is gentle on the stomach, making it an excellent choice for those feeling under the weather.
Hydrating: Its high liquid content helps with daily fluid intake.
Low in Carbohydrates: Without added noodles or rice, the soup is naturally low in carbs, suiting keto or low-carb diets.

Nutritional Breakdown of Wonton Soup

Wonton soup is a more substantial meal, featuring dumplings (wontons) filled with pork, shrimp, or a combination of both, floating in a savory broth. The wonton wrappers, made from wheat flour, contribute a significant amount of carbohydrates. The filling provides a hearty dose of protein and, depending on the meat used, fat. Like egg drop soup, the broth is a major factor in the dish's nutritional value, and restaurant versions can also be very high in sodium. Some wonton soups also include vegetables like bok choy or mushrooms, adding fiber and vitamins. Because of the addition of dumplings, wonton soup is generally higher in calories, protein, and carbohydrates than egg drop soup.

Health Benefits of Wonton Soup

Rich in Protein: The meat or shrimp filling in the wontons provides a substantial source of protein for muscle building and energy.
Energy-Boosting Carbs: The dumpling wrappers offer carbohydrates, which are a primary source of energy for the body.
Enhanced by Vegetables: If prepared with ingredients like bok choy, it can provide extra fiber and nutrients that aid digestion.
Filling: Due to the combination of protein and carbohydrates, wonton soup is a more filling and satisfying meal option.

How to Make a Healthier Choice

Making the healthier choice between these two soups often comes down to your personal health goals and how they are prepared. If you are watching your calorie and carbohydrate intake, egg drop soup is the clear winner, assuming you can find a low-sodium version. If you are looking for a more satiating, higher-protein meal and don't mind the extra carbs, wonton soup is a good option. To make either soup healthier, consider these tips:

Choose homemade: Making your own soup from scratch allows you to control the amount of sodium and fat. Use low-sodium broth and lean meats.
Add extra vegetables: Boost the fiber and nutrient content by adding extra vegetables like spinach, mushrooms, or carrots to either soup.
Be mindful of portion size: Restaurant portion sizes are often larger than a standard serving. Adjusting your portion can significantly reduce your total calorie and sodium intake.

Comparison Table: Egg Drop vs. Wonton Soup


Feature	Egg Drop Soup (Restaurant Serving)	Wonton Soup (Restaurant Serving)
Calories	Lower (approx. 70–150)	Higher (approx. 240–382+)
Protein	Moderate (approx. 8–11g)	Higher (approx. 17–24g)
Carbohydrates	Lower (approx. 9–10g)	Higher (approx. 12–32g)
Fat	Lower (approx. 1–5g)	Higher (approx. 1–18g)
Sodium	High (often >800mg)	High (often >900mg)
Satiety	Lighter, less filling	Heavier, more substantial meal

Conclusion

While both are delicious Chinese soup classics, egg drop soup generally wins as the healthier option due to its lower calorie and carbohydrate count. However, the high sodium content in many restaurant versions is a major drawback for both soups and should be a primary consideration. For the most beneficial nutritional profile, making either soup at home with low-sodium broth and controlling the ingredients is the best approach. Egg drop soup is ideal as a light, protein-rich starter, whereas wonton soup functions better as a more filling main course. Ultimately, the 'healthier' choice depends on your specific dietary needs and how you tailor the dish to fit them.

For more detailed nutritional information on many food items, including variations of these soups, you can refer to the USDA's FoodData Central database.

Frequently Asked Questions

Wonton soup typically has more calories than egg drop soup because of the addition of dumplings, which add carbohydrates and protein.

Yes, high sodium is a major concern for both restaurant-made egg drop and wonton soups, with some servings containing over half of the recommended daily intake. Choosing low-sodium broth or making it at home is the best way to manage this.

To make wonton soup healthier, use low-sodium broth, fill the wontons with lean meat or vegetables, and add extra greens like bok choy to the broth.

Yes, egg drop soup is generally low in carbohydrates, making it suitable for a low-carb or keto diet, especially if you skip any added noodles or rice.

Wonton soup is typically a better source of protein due to the meat or shrimp filling in the dumplings. However, egg drop soup also offers a good amount of protein from the eggs.

Egg drop soup, with its simple, mostly liquid base, is generally considered easier to digest than wonton soup. Wontons contain carbs and sometimes processed meat, which can be harder for some to digest.

Wonton soup is more filling than egg drop soup. The combination of protein-filled dumplings and carbohydrates makes it a more substantial and satisfying meal.