Is there a lot of fat in wonton soup?

December 6, 2025 •

3 min read

According to nutrition data, a standard 1-cup serving of steamed wonton soup from a Chinese restaurant can contain as little as 0.6 grams of fat. However, this figure is highly dependent on the preparation method, as richer broths and fried wontons can drastically increase the fat content.

Quick Summary

Wonton soup's fat content is highly variable, depending on the broth's richness and whether the wontons are steamed or fried. Homemade versions offer more control over ingredients for a leaner result. It is often a low-calorie dish but can be high in sodium.

Key Points

Fat Content is Variable: The fat in wonton soup depends on the ingredients and cooking method, with homemade versions typically being leaner.
Steamed vs. Fried Wontons: Steamed wontons are low in fat (under 1g each), while fried wontons significantly increase the fat and calorie count.
Broth Choice Matters: A simple chicken or vegetable broth is low-fat, whereas many restaurant versions may use fattier broths with higher sodium levels.
Homemade is Healthiest: Making wonton soup at home gives you complete control over lean protein, low-sodium broth, and cooking methods.
Watch for High Sodium: Regardless of fat content, many restaurant wonton soups are notably high in sodium, which should be monitored for health reasons.
Noodles Add Calories: Adding noodles, as in wonton noodle soup, increases the overall carbohydrate and calorie density of the meal.

The Nuance of Wonton Soup's Fat Content

The question of whether wonton soup is high in fat has a nuanced answer, as its nutritional profile is far from uniform. While a simple, traditional version is quite lean, modern interpretations found in many restaurants can hide surprising amounts of fat. The two primary factors influencing the final dish are the quality of the broth and the cooking method for the wontons.

The Role of Broth in Overall Fat

At its core, a classic wonton soup broth is light and clear, typically made from chicken or vegetable stock. This simple base is inherently low in fat and forms a healthy foundation. However, many commercial or fast-food Chinese restaurants may use pre-packaged, richer broths that are higher in sodium and may contain added oils or MSG to enhance flavor. When making the soup at home, choosing a low-sodium, high-quality stock is the best way to keep the fat content minimal from the start.

Steamed vs. Fried Wontons: The Major Difference

The biggest variable in the soup's fat content comes from how the wontons themselves are prepared.

Steamed Wontons: The traditional way to serve wontons in soup is by boiling or steaming them. This method adds virtually no extra fat to the dumplings. A single steamed wonton filled with lean meat or vegetables has less than one gram of fat.
Fried Wontons: Served as appetizers or sometimes added to soup for a crunch, fried wontons have a far higher fat content. A single fried wonton can contain over 2 grams of fat, with much of that absorbed during the deep-frying process. The addition of rich, creamy dipping sauces further increases the fat and calorie count.

How to Control Fat in Wonton Soup

Making wonton soup a regular, healthy part of your diet is all about making smart choices, especially when you are preparing it at home. Here are some key tips:

Choose Lean Protein: For the filling, use lean ground pork, shrimp, or ground chicken breast instead of fattier cuts. This keeps the protein high and the fat low.
Use Low-Sodium Broth: Opt for a low-sodium chicken or vegetable broth to control the salt intake. This is particularly important since many restaurant soups are packed with sodium.
Load Up on Vegetables: Increase the proportion of vegetables like bok choy, carrots, and mushrooms to boost fiber and nutrients while keeping the dish light.
Skip the Frying: Always opt for steaming or boiling the wontons for your soup. This simple choice saves a significant amount of fat and calories.
Flavor with Spices, not Fat: Use ginger, garlic, white pepper, and a touch of sesame oil for flavor instead of relying on high-fat ingredients.

Comparison Table: Wonton Soup Variations


Feature	Traditional / Homemade Soup	American Restaurant Soup	Fried Wontons (Appetizer)
Fat Content (per serving)	Low (approx. 1-6g)	Moderate to High (6-18g or more)	High (2.1g per wonton)
Preparation Method	Steamed or boiled wontons, light broth	Broth can be richer; wontons typically boiled for soup, fried for appetizers	Deep-fried in oil
Sodium Content	Controllable; can be low	Typically high, a significant concern	Variable, can be high with dipping sauces
Key Advantages	Full control over ingredients, healthy, fresh	Convenient, flavorful, readily available	Crunchy texture, often part of a larger appetizer plate
Healthier Choice?	Yes, the leanest option	Varies greatly; requires careful ordering	No, the highest in fat and calories

Wonton Noodle Soup: An Additional Consideration

When you add noodles to the mix, as in wonton noodle soup, the nutritional profile shifts again. Noodles add carbohydrates and can increase the overall calorie density. Some versions, like a Hong Kong style wonton noodle soup, can contain as much as 18g of fat and over 600 calories, particularly if the broth is richer and additional toppings are included. It's a much more substantial and calorie-dense meal than a simple wonton soup.

Conclusion: Making Informed Choices

The short answer to "is there a lot of fat in wonton soup?" is: it depends. A properly prepared, traditional wonton soup is a light, low-fat meal, especially when made at home with lean ingredients and steamed wontons. However, be cautious with restaurant versions, which can vary significantly in fat and sodium content. For the healthiest option, enjoy homemade wonton soup and opt for steamed wontons to keep the fat content minimal while maximizing flavor and nutrition.

For more detailed nutritional comparisons, resources like foodstruct.com offer valuable insights into the content of various soups and dishes.

Frequently Asked Questions

Yes, a traditional wonton soup made with a clear broth and steamed wontons is a low-calorie meal. However, the calories increase significantly with fried wontons, richer broths, or the addition of noodles.

The primary source of fat is typically the wonton filling, particularly if it's made with fatty pork. Fried wontons also add a substantial amount of fat due to the cooking oil absorbed.

You can reduce sodium by using low-sodium chicken broth, minimizing or eliminating added soy sauce and other high-sodium ingredients, and making the soup at home for full control.

Frozen wontons vary by brand. Some can be higher in fat, sodium, and contain fillers compared to fresh, homemade wontons. Always check the nutritional label on the package for specific details.

Yes, frying wontons dramatically increases their fat and calorie content. A steamed wonton is far leaner than its fried counterpart, which absorbs cooking oil.

For a healthier filling, use lean ground pork, shrimp, or ground chicken. Mix with finely chopped vegetables like cabbage or carrots, and flavor with fresh ginger and garlic instead of excessive salt or fatty oils.

Yes, vegetarian wonton soup is a great low-fat alternative. You can use vegetable broth and fill the wontons with a mix of finely chopped vegetables such as mushrooms, bok choy, carrots, and cabbage.