How many calories are in a cheese wonton?
A 1-cup serving of fried cheese wontons weighs 75 g and carries 144 calories; per 100 g the same wontons run 192 calories. One piece off the plate is about 48. Most of that number is the oil the wrapper drinks up in the fryer, not the cheese inside it.
You'd need to walk about 29 minutes to burn the 144 calories in a 1-cup (75 g) serving.
How long does it take to burn off 144 kcal of cheese wonton?
A 1-cup (75 g) serving is 144 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 144 kcal |
|---|---|
| Walking, brisk | 29 min |
| Cycling, moderate | 18 min |
| Swimming, moderate | 21 min |
| Jogging | 17 min |
| Weight training, moderate | 32 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (75 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Cheese wonton quick facts
- US servings, from one wonton to a shared plate
- Fried, steamed, wrappers and the frozen boxes
- Sodium is the row that moves first
- How does a cheese wonton compare?
- Most popular cheese wonton brands
- Cheese wonton FAQs
Cheese wonton quick facts
The number here comes from the FNDDS record 2708706, "Wonton, dumpling or pot sticker, fried, no meat". That is the only generic USDA entry for a fried wonton with no meat in it, which is exactly what a cheese wonton is: a wheat wrapper, a soft cheese filling, and a few minutes in hot oil. Store-brand cream cheese wontons from the freezer aisle are considerably denser, so they get their own numbers further down rather than driving the headline figure.
| Nutrient | Per 100 g | Per 1 cup (75 g) | % Daily Value |
|---|---|---|---|
| Calories | 192 | 144 | — |
| Total fat | 11.13 g | 8.3 g | 11% |
| Saturated fat | 2.53 g | 1.9 g | 9% |
| Carbohydrate | 14.05 g | 10.5 g | 4% |
| Dietary fiber | 1.5 g | 1.1 g | 4% |
| Total sugars | 2.92 g | 2.2 g | — |
| Protein | 8.76 g | 6.6 g | 13% |
| Sodium | 467 mg | 350 mg | 15% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a package are missing here on purpose. USDA does not publish added sugars or trans fat for this record, so neither line is shown rather than guessed at. Cholesterol and potassium are published: 18 mg and 301 mg per 100 g, which works out to 14 mg of cholesterol and 226 mg of potassium in the 1-cup serving, or 4% and 5% of a day's value.
One quirk worth knowing. FNDDS lists the meat version, record 2708705, with identical values to the no-meat one. The database is describing a fried dumpling of a certain size and fat content, not auditing the filling. If your wontons are stuffed with cream cheese instead of pork, the calorie math does not change much either way.
US servings, from one wonton to a shared plate
| Serving | Weight | Calories |
|---|---|---|
| 1 wonton, any size | 25 g | 48 kcal |
| 1 oz | 28 g | 54 kcal |
| 1 cup | 75 g | 144 kcal |
| 5 wontons | 125 g | 240 kcal |
| 8 wontons, shared plate | 200 g | 384 kcal |
| Per 100 g | 100 g | 192 kcal |
Two of those lines are USDA household measures: one wonton at 25 g and one cup at 75 g. The 1 oz, 5-wonton and 8-wonton rows are our own arithmetic from the USDA 100 g figure, not USDA servings, because that is how the food actually shows up: an appetizer order, a takeout carton, a tray in the middle of the table.
The cup measure is where people go wrong. A cup of wontons is only 75 g, because the pieces are hollow and pack with air between them. That makes a cup of wontons lighter than a cup of almost any other fried food, and it means a cup is three pieces, not the six or seven you might picture. Count pieces if you can; the cup is a poor stand-in.
An appetizer plate of eight is 384 calories before a drop of sauce. Sweet chili dipping sauce is the part nobody logs, and on the retail boxes the sauce packets are included in the label weight, which is why those numbers look higher than they should.
Fried, steamed, wrappers and the frozen boxes
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Fried, no meat (our main row) | 192 kcal | 1 cup (75 g) | 144 kcal |
| Fried, with meat | 192 kcal | 1 cup (75 g) | 144 kcal |
| Steamed | 113 kcal | 1 cup (75 g) | 85 kcal |
| Wonton wrappers, uncooked | 291 kcal | 1 wrapper, 3½ inch (8 g) | 23 kcal |
| Fried wonton strips | 521 kcal | 1 cup (50 g) | 261 kcal |
| Wonton soup | 33 kcal | 1 cup (245 g) | 81 kcal |
| Frozen wontons, unprepared | 136 kcal | 100 g | 136 kcal |
Frying is the whole story. Steamed wontons are 113 calories per 100 g against 192 fried, so the fryer adds about 70 percent, and the fat row goes from 4.6 g to 11.13 g. Steam or pan-steam the same dumplings and a cup drops from 144 to 85 calories.
The raw wrapper is the surprise. At 291 calories per 100 g it is denser than the finished fried wonton, because it is dry flour with almost no water in it. But one 3½-inch square weighs 8 g, so it is only 23 calories. The wrapper is not the expensive part; the oil and the filling are.
Wonton strips deserve a warning of their own. Those crisp ribbons scattered over a salad are a different record entirely at 521 calories per 100 g, and a cup of them is 261 calories, more than a cup of actual wontons. Wonton soup sits at the other end: 33 calories per 100 g, or 81 for a full cup, because it is mostly broth.
Store-bought cream cheese wontons are the ones most people are really searching for, and they do not match the generic row. Pagoda lists 311 calories per 100 g and 320 for its 5-piece serving with two sauce packets (103 g). Target's Good & Gather boxes are 316 and 305 per 100 g, at 300 and 290 calories for five pieces (95 g); the Archer Farms sweet chili and jalapeño versions are both 337 per 100 g and 320 per five pieces; Meijer's habanero lime wontons are 333 per 100 g, 330 for six pieces with sauce (99 g). The retail range is 305 to 337 per 100 g against the generic 192. If you eat a box of five, budget 290 to 320 calories, not the 240 you would get by scaling the USDA row.
Sodium is the row that moves first
Salt runs ahead of calories in this food. A 1-cup serving is 350 mg of sodium, 15% of the Daily Value, while its 144 calories are barely 7% of a 2,000-calorie day. Eat eight pieces and you are at roughly 930 mg, which is a real bite out of the 2,300 mg per day ceiling the Dietary Guidelines for Americans treat as the limit for adults. That is before soy sauce or a sweet chili dip. Pagoda's own label puts sodium at 544 mg per 100 g, higher again than the generic record.
Saturated fat is the mild row, not the alarming one: 1.9 g per cup, 9% of the Daily Value. Protein does better than you would expect for something that reads as pure snack food, at 6.6 g per cup and 13% DV, since both the wheat wrapper and the cheese contribute. That is not a protein food in the MyPlate sense, but it is not empty either.
If you are watching sodium, the steamed version is the better pick: 368 mg per 100 g against 467 fried, with fewer than two-thirds of the calories. If you are watching calories only, portion size does more work than preparation, because eight fried pieces beat any cooking method you could choose.
How does a cheese wonton compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Cheese wonton, fried | 192 kcal | 1 cup (75 g) | 144 kcal |
| Wonton, fried, with meat | 192 kcal | 1 wonton (25 g) | 48 kcal |
| Wonton, steamed | 113 kcal | 1 wonton (25 g) | 28 kcal |
| Wonton wrappers, uncooked | 291 kcal | 1 wrapper, 3½ inch (8 g) | 23 kcal |
Our take: as fried appetizers go, cheese wontons are one of the cheaper ones, because each piece is small and light. Forty-eight calories a piece means three of them cost less than a handful of chips, and the plate only gets expensive when it hits six or eight. If you want the flavor and not the number, steamed is the honest swap at 28 calories a piece. If you want the fried ones, order them as the table's shared starter, eat three, and let the 384-calorie plate be someone else's problem too.
Most popular cheese wonton brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Pagoda Cream Cheese Wontons | 311 cal |
| Good & Gather Cream Cheese Wontons with Sweet Chili Sauce | 316 cal |
| Good & Gather Jalapeno Cream Cheese Wontons | 305 cal |
| Archer Farms Cream Cheese Wontons with Sweet Chili Sauce | 337 cal |
| Archer Farms Jalapeno Cream Cheese Wontons | 337 cal |
| Meijer Habanero Lime Cream Cheese Wontons | 333 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Cheese wonton FAQs
How many calories are in one cheese wonton?
One fried cheese wonton is about 48 calories at the USDA household size of 25 g, which works out to 192 calories per 100 g. Restaurant wontons vary in size, so a bigger, thicker one can reach 60 to 70. Three pieces make roughly one cup and 144 calories.
How many calories are in 5 cream cheese wontons?
Around 240 calories for five generic fried wontons at 125 g, which is our own arithmetic from the USDA 100 g figure. Store-bought cream cheese wontons are denser: a retail box of five, 95 to 103 g with sauce packets, lists 290 to 320 calories. Use the package number when you have it.
Are steamed wontons lighter than fried ones?
Yes, by a wide margin: 113 calories per 100 g steamed against 192 fried, about 70 percent more for the fried version. Fat is where the gap lives, 4.6 g versus 11.13 g per 100 g. Sodium is lower too, 368 mg against 467 mg. A cup steamed is 85 calories, fried 144.
How much sodium is in cheese wontons?
A 1-cup serving carries 350 mg of sodium, 15% of the Daily Value, and 100 g holds 467 mg. That is about a seventh of a teaspoon of table salt per cup. An eight-piece plate runs near 930 mg, and dipping sauce is on top of that. Retail cream cheese wontons can list more.
Cheese wonton vs crab rangoon, what is the difference?
USDA publishes no separate crab rangoon record, so both count against the same fried, no-meat row: 192 calories per 100 g, 48 per piece. The difference is the filling. A crab rangoon adds imitation crab to the cream cheese, which nudges protein and sodium up slightly but leaves the fried wrapper doing most of the work.
How many calories are in Pagoda cream cheese wontons?
Pagoda lists 320 calories for its labeled serving of five pieces plus two sauce packets, 103 g in total, or 311 calories per 100 g. That is well above the 192 per 100 g of the generic USDA fried wonton. The sauce is inside the label weight, so eating the wontons dry lands lower.
How many carbs are in a cheese wonton?
About 3.5 g of carbohydrate in one 25 g piece, 10.5 g in a 1-cup serving and 14.05 g per 100 g, which is 4% of the Daily Value per cup. Fiber is small at 1.1 g per cup. Almost all of the carbohydrate is the wheat wrapper; the cheese filling contributes very little.
Do air-fried cheese wontons have fewer calories?
USDA publishes no air-fried wonton record, so the only honest anchor is the deep-fried 192 calories per 100 g. What the data does show: deep-fried 192 against 113 steamed, and the 11.13 g of fat per 100 g is where that gap sits. Less absorbed oil means fewer calories, somewhere between those two figures.
Similar foods
- Prosciutto — 55 cal for 3 thin slices
- Baba ganoush — 110 cal for 1/4 cup
- Mac And Cheese — 513 cal per cup
- Penne pasta — 169 cal per cup
- Pasta — 168 cal per cup penne
- Rice — 205 cal per cup, cooked
Count it without the math
Point the camera at the plate and BodyPal counts the wontons for you, sauce and all.
