How many calories are in one prawn wonton?

December 2, 2025 •

3 min read

A single steamed prawn wonton typically contains about 20-40 calories, while a fried wonton can have significantly more. The total calorie count for one prawn wonton depends on the cooking method, the size of the dumpling, and the specific ingredients used in the filling.

Quick Summary

The calorie count for a single prawn wonton varies based on its preparation method. Steamed wontons are generally lower in calories than their fried counterparts due to the added fat from deep-frying. The exact number is also influenced by the filling composition and dumpling size.

Key Points

Steamed is lower in calories: A single steamed prawn wonton typically ranges from 20 to 40 calories, making it a lighter option.
Frying drastically increases calories: Deep-frying a prawn wonton can more than double its calorie count, adding substantial fat.
Filling ingredients matter: The specific ingredients in the wonton's filling, such as the inclusion of pork, affect the final calorie count.
Wonton size impacts calories: Larger, more generously filled wontons will contain more calories than smaller ones.
Homemade allows for better control: Preparing wontons at home gives you full control over ingredients and cooking method to manage calories effectively.
Dipping sauces add to the count: Don't forget to account for the calories from dipping sauces, which can add extra fat and sugar.

Prawn Wonton Calorie Breakdown

The number of calories in one prawn wonton is not a single, fixed figure but rather a range influenced by several factors. The two most significant factors are the cooking method and the specific ingredients used for the filling. A standard steamed prawn wonton is typically a low-calorie option, while the calorie count of a fried version increases dramatically due to the oil absorption.

Steamed vs. Fried: A Calorie Comparison

When we ask how many calories are in one prawn wonton, the preparation style is the most important variable to consider. Steamed wontons are prepared using moist heat, which adds no fat or oil, preserving the lighter nutritional profile of the ingredients. A single steamed shrimp wonton can range from approximately 20 to 40 calories. For instance, one data source cites a 19-gram shrimp dumpling at around 36 calories, indicating a relatively modest caloric intake per piece.

On the other hand, deep-frying introduces a substantial amount of fat, causing the calorie count to rise. Fried prawn wontons can be double or even triple the calories of their steamed counterparts. A single fried wonton might contain over 100 calories, depending on its size and how much oil it absorbs. The delicious crispiness comes at the cost of added fat and calories, making fried wontons a less diet-friendly choice.

The Impact of Wonton Filling and Size

Beyond the cooking method, the components of the wonton itself affect its calorie content. A traditional prawn wonton consists of a wonton wrapper and a filling, primarily containing minced prawn. However, recipes can vary significantly. Some include other ingredients like minced pork, chives, water chestnuts, or additional seasonings and oil, all of which contribute to the final calorie count.

For example, a pork and prawn wonton will naturally be higher in calories than one filled exclusively with prawn, due to the higher fat content of pork. A larger, generously filled wonton will also have more calories than a smaller one with a modest filling. Condiments and sauces served with wontons, such as chili oil or sweet and sour sauce, also add calories that are not part of the wonton itself.

The Nutritional Profile of Wontons

To better understand the overall health implications, it's helpful to look at the macronutrient breakdown. A steamed prawn wonton offers a good balance of protein, carbohydrates, and minimal fat. Prawns are a lean protein source, and the wrapper provides a moderate amount of carbohydrates for energy. In contrast, the fried version will have a much higher fat percentage, often leading to a disproportionate macronutrient profile.

Here is a comparison table outlining the key nutritional differences based on preparation method:


Nutritional Aspect	Steamed Prawn Wonton	Fried Prawn Wonton
Calories (per piece)	~20-40 kcal	~70-120+ kcal
Fat	Low	High
Protein	Moderate	Moderate
Carbohydrates	Moderate	Moderate-High
Sodium	Variable, often lower	Variable, often higher
Dietary Fiber	Low	Low

Homemade vs. Store-Bought Wontons

Making wontons at home allows for precise control over ingredients and preparation, which is crucial for managing calorie intake. You can choose leaner filling components, use less oil if pan-frying, and opt for steaming to keep calories in check. Commercially produced wontons, on the other hand, often contain additives, higher sodium, and varying amounts of fats depending on the brand and recipe. Some brands may even include a dipping sauce with a high sugar or fat content, increasing the total caloric load.

It's important to read the nutrition labels on store-bought packages carefully, as serving sizes and nutritional information can differ greatly between brands. Always check for the calories per serving and how many wontons constitute a single serving. For a healthier homemade alternative, a simple filling of minced prawns, ginger, and scallions wrapped in a thin wonton skin and steamed is the ideal choice. For more detailed information on making homemade wontons and other Asian dishes, you can find a wealth of resources online from culinary experts.

Conclusion

To summarize, the calorie content of a single prawn wonton is highly dependent on whether it is steamed or fried. A steamed prawn wonton is a relatively low-calorie option, making it a better choice for those watching their calorie intake. Fried wontons, while a delicious treat, contain significantly more calories due to the added fat from frying. By being mindful of your cooking method and ingredients, you can easily control the nutritional impact of this popular and versatile dish.

Frequently Asked Questions

The calories in a fried prawn wonton are significantly higher than in a steamed one, potentially ranging from 70 to over 120 calories per piece, depending on its size and the amount of oil absorbed during frying.

Prawn wontons can be a relatively healthy option if they are steamed, as they are low in fat and provide lean protein from the prawns. However, their healthiness diminishes when they are fried, as this significantly increases the fat and calorie content.

To reduce the calories, opt for steaming instead of frying. You can also use a leaner filling by omitting other meats and relying solely on prawn, and avoid using high-fat condiments.

A wonton with both prawn and pork will have a higher calorie count than one with just prawn because pork tends to have a higher fat content than lean prawns.

A bowl of wonton soup with prawn wontons is often a low-calorie meal, with one source reporting a bowl at around 71 calories. The final count will depend on the number of wontons and the broth's ingredients.

The wonton wrapper itself contributes a small number of calories. For example, one 8-gram wrapper may contain about 23 calories. Most of the calories come from the filling and the cooking method.

No dipping sauce is truly calorie-free, but some options are lower in calories. Consider a light soy sauce and rice vinegar mix instead of heavier, oil-based or sugary sauces like sweet and sour sauce to minimize added calories.