How many calories are in Chinese wonton strips?

October 19, 2025 •

3 min read

The calorie count of wonton strips varies significantly depending on the preparation method, with deep-frying dramatically increasing both calories and fat content. Specifically, fried versions can have double or even triple the calories of their baked counterparts, so understanding how many calories are in Chinese wonton strips depends largely on how they are cooked. This is because the thin wheat flour wrappers absorb a substantial amount of oil when fried, which is the primary driver of the increased caloric load.

Quick Summary

The calorie and fat content of wonton strips are heavily influenced by the cooking method, with baked versions offering a much lower calorie alternative to traditionally deep-fried ones. Macronutrient profiles also shift significantly between baked, air-fried, and deep-fried versions due to the high oil absorption in frying. Calorie-conscious diners should favor alternative cooking methods and portion control to manage their intake of this popular Chinese appetizer.

Key Points

Deep-frying increases calories: Deep-frying causes wonton strips to absorb significant oil, drastically raising their calorie and fat content.
Baked is lower in calories: Baking or air-frying provides a much lower-calorie alternative by using minimal oil.
Calorie counts vary widely: Depending on the cooking method and serving size, calories can range from approximately 70 kcal for a smaller baked serving to over 250 kcal for a restaurant-style fried portion.
Serving size matters: Larger restaurant portions and additional dipping sauces contribute significantly to the total calorie intake.
Healthier alternative is homemade: Making baked wonton strips at home with a light oil spray offers a crispy snack with far less fat and calories.

Understanding the Caloric Impact of Preparation

The most critical factor determining how many calories are in Chinese wonton strips is the cooking method. The simple wonton wrapper, made from wheat flour, eggs, and water, starts out relatively low in calories. However, when deep-fried, these wrappers act like sponges, absorbing a significant amount of oil. This oil is what drastically increases the final calorie count, as fat contains more than double the calories per gram compared to carbohydrates or protein.

Fried Wonton Strips: The Calorie-Dense Option

Deep-frying is the traditional method for making wonton strips crispy and golden. While undeniably delicious, this process comes at a high caloric cost. A typical 1-ounce serving of fried wonton strips can contain around 80-85 calories, with a considerable portion coming from fat. When served in a restaurant setting, portion sizes can be much larger, leading to a higher total calorie intake. One analysis of restaurant-style fried wonton strips showed an even higher caloric estimate, at 258 kcal.

Factors increasing calories in fried strips:
- Oil Absorption: The primary reason for the higher calorie count is the oil soaked up during the frying process. Different types of oil can also subtly alter the nutritional profile.
- Serving Size: Many restaurant portions are much larger than a standard 1-ounce serving, meaning you consume more calories than you might initially assume.
- Dipping Sauces: The accompanying dipping sauces, such as duck sauce or sweet and sour sauce, often contain added sugars and can further increase the total calories and sugar content of your meal.

Baked or Air-Fried Wonton Strips: A Lighter Alternative

For those seeking a healthier, lower-calorie alternative, baking or air-frying is the ideal choice. Both methods use little to no oil, dramatically reducing the fat and calorie content. For example, some homemade recipes show that a handful of baked wonton chips can contain as few as 70 calories. The resulting strips retain their signature crispiness without the heavy, oily texture.

Tips for making lower-calorie wonton strips:
- Use a Light Oil Spray: Instead of deep-frying, lightly mist the wonton strips with a non-aerosol cooking spray before baking.
- Season Liberally: Use salt, garlic powder, or other spices to add flavor without adding calories.
- Monitor Cooking Time: Bake at 375°F for 5-8 minutes, or until golden brown, turning once to ensure even cooking.

Calorie and Macronutrient Comparison


Attribute	Deep-Fried Wonton Strips (per 1 oz)	Baked Wonton Strips (per 10 strips)
Approximate Calories	~82-258 kcal (varies widely)	~70 kcal
Total Fat	~0.4g (in 1 oz) to 11g (in restaurant-style)	~0.4g
Carbohydrates	~16.8g	~14g
Protein	~2.7g	~2g
Sodium	~162mg	~137mg
Key Differences	Significantly higher fat and calorie count due to oil absorption.	Much lower fat and calorie content, healthier alternative.

*Note: Serving sizes can vary, leading to different total calorie counts. The comparison above provides a general overview based on common servings.

The Healthier Choice for Toppings and Snacks

For those who enjoy wonton strips as a soup garnish or a salad topping, opting for the baked version is a simple and effective way to reduce overall calorie intake. They offer the same satisfying crunch without the high fat content. When eating out, it is important to remember that most restaurant wonton strips are deep-fried, so they should be consumed in moderation as part of a balanced meal. The inclusion of simple, versatile ingredients and the minimal processing involved in a homemade baked version makes it a far healthier alternative.

Conclusion

In conclusion, the calorie count in Chinese wonton strips is not a fixed number but is heavily dependent on the cooking method. While the deep-fried version is high in fat and calories, the baked or air-fried alternative provides a significantly lower-calorie option. By choosing the right preparation method and practicing portion control, you can enjoy the delicious, crispy texture of wonton strips without compromising your health goals. This awareness allows for more informed and healthier food choices, whether cooking at home or dining out. For those interested in home preparation, numerous recipes exist for creating healthier, baked alternatives that taste great while offering a lower caloric impact.

Frequently Asked Questions

Deep-fried wonton strips are not considered healthy because the frying process causes them to absorb a lot of oil, significantly increasing their fat and calorie content. They are best consumed in moderation.

To reduce the calories in wonton strips, bake them in the oven or use an air-fryer instead of deep-frying. Lightly misting them with a propellant-free cooking spray can help them crisp up without adding much oil.

The calorie difference is substantial. A small serving of baked wonton strips can contain around 70 calories, while a similarly sized portion of deep-fried wonton strips can contain over 250 calories, depending on the serving and preparation.

No, a single uncooked wonton wrapper contains only about 23-27 calories. The high calorie count in wonton strips comes from the cooking oil absorbed during frying, not from the wrapper itself.

A standard serving size is not universally fixed. However, some grocery store brands define a serving as 19 pieces (7g) or 3 Tbsp (7g), providing around 35 calories. Restaurant portions are often larger and contain more calories.

Wonton strips are made from thin wonton wrappers, which are typically composed of wheat flour, water, and sometimes egg. They are cut into strips and then cooked to achieve a crunchy texture.

Yes, wonton strips are excellent as a crunchy salad topping. For a lower-calorie option, use baked or air-fried versions to get the texture without the excess oil found in deep-fried strips.