Is Chinese Takeout Wonton Soup Healthy? A Nutritional Breakdown

November 8, 2025 •

4 min read

According to WebMD, broth-based Chinese soups like wonton soup can have fewer than 100 calories per cup, making them a potentially lighter option. But is Chinese takeout wonton soup healthy across the board? The answer lies in the details of its preparation and ingredients.

Quick Summary

The healthiness of Chinese takeout wonton soup is nuanced, often offering low calories but with a notably high sodium content. The protein count and overall nutrition vary based on the restaurant's specific recipe and portion size.

Key Points

High in Sodium: The main health issue with takeout wonton soup is its very high sodium content, which can exceed 900mg per cup.
Relatively Low Calorie: With around 71 calories per cup, it is a lighter option compared to other heavy, oil-based Chinese dishes.
Source of Protein: The wontons, typically filled with pork and shrimp, provide a modest amount of protein.
Not Rich in Nutrients: While it contains small amounts of some vitamins and minerals, it is not a significant source of micronutrients without added vegetables.
Control with Homemade: Making wonton soup at home allows for full control over sodium and the addition of more healthy vegetables.
Mindful Consumption is Key: You can make takeout versions healthier by asking for less sodium, limiting broth intake, and skipping fried toppings.

The Nutritional Breakdown of Takeout Wonton Soup

While often considered a light meal, the nutritional profile of wonton soup from a Chinese restaurant can be a mixed bag. Understanding the key components is essential for making an informed choice.

Calories and Macronutrients

One of the most appealing aspects of wonton soup is its relatively low-calorie count. A standard cup of restaurant wonton soup contains approximately 71 calories. This makes it an excellent starter or light meal if you are watching your caloric intake. The macronutrient breakdown is typically balanced, with protein coming from the meat or shrimp filling inside the wontons and carbohydrates from the wrappers. Specifically, a cup might contain around 5 grams of protein and 12 grams of carbohydrates, with very little fat.

The Sodium Problem

The primary health concern with takeout wonton soup is its sodium content. A single cup can pack over 900mg of sodium, representing over 39% of the daily recommended value. This high sodium level is a result of concentrated broths, soy sauce, and seasonings used in restaurant preparation. Excessive sodium intake is linked to health issues such as high blood pressure and an increased risk of heart disease. This factor alone can negate the perceived 'healthiness' of the soup for individuals on sodium-restricted diets.

Other Nutrients

Beyond the main macronutrients, wonton soup does offer some minor nutritional benefits, mainly from the wonton filling and any added vegetables. Some vitamins and minerals present can include small amounts of B vitamins (like B6 and B12), Vitamin K, and minerals such as iron and potassium. However, the levels are generally not significant enough to rely on the soup as a major source of these nutrients. The addition of vegetables like bok choy or spinach can significantly boost the vitamin and fiber content.

Wonton Soup vs. Other Chinese Soups

When comparing wonton soup to other popular Chinese restaurant soups, it's important to look at the differences in their nutritional content.


Feature	Wonton Soup	Egg Drop Soup	Hot and Sour Soup
Calories (per cup)	~71 kcal	<100 kcal	~91 kcal
Protein	~5g	Primarily from egg	~6g
Fat	Low, ~1g	Very Low	Higher, ~2.8g
Carbohydrates	~12g	Moderate (varies)	~10g
Sodium	High, ~905mg	High (varies)	High, ~900mg

As the table indicates, all three soup options are relatively low in calories per cup. Wonton soup and hot and sour soup share the common problem of high sodium. The main distinguishing factor is the protein source and specific flavor profile. Wonton soup offers a clear, aromatic broth with dumplings, while egg drop soup provides a silky texture, and hot and sour soup delivers a spicier kick.

Making Takeout Wonton Soup Healthier

Even when ordering takeout, there are steps you can take to mitigate the less healthy aspects of wonton soup:

Ask for low-sodium broth: Many restaurants are willing to use less soy sauce or a lighter broth base if you request it. It's a simple change that can drastically cut down on sodium.
Limit your broth intake: Drink only a portion of the broth and focus on eating the wontons. This helps reduce the total sodium you consume.
Avoid fried toppings: Crispy fried wonton strips often served on the side add unnecessary calories and fat. Skip them for a lighter meal.
Add extra vegetables: If possible, request extra steamed vegetables like bok choy or spinach to boost the fiber and nutrient content. You can even add them yourself at home.

The Healthiest Approach: Homemade Wonton Soup

For ultimate control over ingredients and nutritional content, making wonton soup at home is the best option. This allows you to completely customize the recipe to your dietary needs and preferences.

Homemade Wonton Soup Ingredients

By choosing your own components, you can create a much healthier version:

Use low-sodium chicken or vegetable broth as the base.
Fill wontons with lean ground turkey, chicken, or finely chopped vegetables instead of fatty pork.
Control the amount of soy sauce and sesame oil added.
Load up on fresh vegetables like bok choy, mushrooms, spinach, and shredded carrots.
Flavor the broth with fresh ginger, garlic, and scallions for a deep, savory taste without relying on excessive salt.

Conclusion: Making an Informed Choice

So, is Chinese takeout wonton soup healthy? The answer depends heavily on the specific restaurant, the recipe used, and your personal consumption habits. While it is often a lower-calorie and protein-rich option compared to heavier, fried entrées, its significant sodium content is a major drawback. For the most health-conscious approach, enjoying it in moderation, making simple modifications when ordering takeout, or opting for a homemade version are the best strategies. By being mindful of the sodium and adding extra vegetables, you can transform this comfort food into a more genuinely nutritious meal. For more details on sodium intake recommendations, consult the Dietary Guidelines for Americans.

Note: The nutritional values provided are approximations based on general restaurant recipes and serving sizes. Actual values may vary.

Frequently Asked Questions

To reduce the sodium, you can ask the restaurant to use a low-sodium broth or less soy sauce. You can also simply drink less of the broth and focus on eating the wontons and any vegetables.

Wonton soup can be good for weight loss due to its low-calorie count and high water content, which promotes satiety. However, its high sodium content means it should be consumed in moderation as part of a balanced diet.

Both soups are generally low in calories, but wonton soup typically contains slightly more carbs and a different protein source (dumplings vs. egg). Both can be high in sodium depending on the restaurant.

Many Chinese takeout restaurants use MSG as a flavor enhancer. If you are sensitive to MSG, it is best to ask the restaurant if they use it and if they can prepare your soup without it.

No, steamed wontons are healthier. Fried wontons contain more calories, fat, and are often higher in sodium, especially with dipping sauces.

Yes, many restaurants will accommodate requests for extra vegetables. If not, you can easily blanch some spinach or bok choy at home and add it to your takeout soup.

Yes, making wonton soup at home is the healthiest option, as it gives you complete control over the ingredients, allowing you to use low-sodium broth, leaner protein fillings, and add more fresh vegetables.