How many calories are in wonton soup?
A 1-cup (245 g) serving of wonton soup is 81 calories, and per 100 g the soup runs just 33 calories — lighter than almost anything else that arrives at a Chinese table. The catch isn't the calorie column. It's the 907 mg of sodium sitting in that same cup.
You'd need to walk about 16 minutes to burn the 81 calories in a 1-cup (245 g) serving.
How long does it take to burn off wonton soup?
A 1-cup (245 g) serving is 81 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 81 kcal |
|---|---|
| Walking, brisk | 16 min |
| Cycling, moderate | 10 min |
| Swimming, moderate | 12 min |
| Jogging | 10 min |
| Weight training, moderate | 18 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 (245 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Wonton soup quick facts
- US servings, from one ounce to a two-cup bowl
- Restaurant, frozen and canned wonton soup
- Sodium is the row to watch, not calories
- How does wonton soup compare?
- Most popular wonton soup brands
- Wonton soup FAQs
Wonton soup quick facts
The record behind every number on this page is FNDDS 2709160, "Soup, wonton". It describes the dish as it reaches the table — broth plus filled wontons, already assembled — and it is the only wonton soup entry that comes with a household measure of 1 cup at 245 g, which is exactly how the soup gets ladled out. A second USDA entry covers the Chinese restaurant recipe; that one appears further down as a variant, not as an average. Averaging the two would invent a soup nobody serves.
One thing the card in front of you does not describe: the crispy fried chicken sitting on top of the bowl in the photo. That topping is not part of the USDA record, so nothing here counts it.
| Nutrient | Per 100 g | Per 1 cup (245 g) | % Daily Value |
|---|---|---|---|
| Calories | 33 | 81 | — |
| Total fat | 1.31 g | 3.2 g | 4% |
| Saturated fat | 0.41 g | 1.0 g | 5% |
| Carbohydrate | 2.95 g | 7.2 g | 3% |
| Dietary fiber | 0.3 g | 0.7 g | 3% |
| Total sugars | 0.74 g | 1.8 g | — |
| Protein | 2.39 g | 5.9 g | 12% |
| Sodium | 370 mg | 907 mg | 39% |
% 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 label rows are missing on purpose. USDA does not publish added sugars or trans fat for this FNDDS record, so rather than guess at them, they stay off the table. Cholesterol is 4 mg per 100 g, or 10 mg in a cup, which is 3% of the Daily Value. Potassium comes in at 86 mg per 100 g, 211 mg per cup, 4% of the Daily Value. Neither is a reason to order or skip the soup.
US servings, from one ounce to a two-cup bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 9 kcal |
| 1/2 cup | 123 g | 41 kcal |
| 1 cup, USDA measure | 245 g | 81 kcal |
| 1 bowl, 1.5 cups | 368 g | 121 kcal |
| 2 cups | 490 g | 162 kcal |
| Per 100 g | 100 g | 33 kcal |
Only the 1-cup line is a USDA household measure. The half cup, the ounce, the 1.5-cup bowl and the two-cup pour are our own arithmetic from the USDA 100 g figure, not USDA servings. The 1.5-cup bowl is our convention for what a restaurant actually sets down; there is no official "bowl" size in the database.
That spread matters more than it looks. A takeout container of soup can hold two cups without seeming large, and the whole thing is still 162 calories — less than a slice of bread and butter. If you log a cup when you drank two, the error is 81 calories, which is small enough to ignore. Do the same with the sodium column and the error is 907 mg.
Restaurant, frozen and canned wonton soup
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Wonton soup, as eaten | 33 kcal | 1 cup (245 g) | 81 kcal |
| Chinese restaurant recipe | 32 kcal | 1 cup (223 g) | 71 kcal |
| Frozen shrimp wonton bowl | 90 kcal | 1 bowl (145 g) | 131 kcal |
| Frozen wonton soup with noodles | 99 kcal | 1 bowl (222 g) | 220 kcal |
| Canned wonton soup | 58 kcal | 1 can (411 g) | 238 kcal |
The restaurant record and the home record land in the same place on calories, 32 against 33 per 100 g, but they are built differently. The restaurant version carries 5.25 g of carbohydrate per 100 g against 2.95 g, and almost no fat at all: 0.26 g against 1.31 g. More dough, thinner broth. If you have ever noticed that takeout wonton soup tastes cleaner and less rich than the version at a friend's kitchen table, that is the number behind the impression.
The frozen aisle is where the arithmetic flips. Store bowls from Charoen Pokphand, Royal Asia, Authentic Asia, Ahold and La Choy run from 35 to 101 calories per 100 g, and most of them cluster near 90. A 145 g frozen shrimp bowl is 131 calories — more than the 245 g cup of homemade soup at 81, from 100 g less in the bowl. The packaged product is mostly wontons with just enough broth to cook them, while a real bowl is mostly broth. Royal Asia's bok choy version is the exception at 35 calories per 100 g, close to the homemade record, and its 227 g bowl comes to 79 calories.
Canned is the sleeper. A 411 g can of La Choy is 238 calories at 58 per 100 g, not because the soup is rich but because a can is a lot of soup.
Sodium is the row to watch, not calories
A cup of wonton soup delivers 907 mg of sodium for 81 calories. That works out to about 11 mg of sodium per calorie, and it is why a food this light still eats 39% of the FDA Daily Value of 2,300 mg. Put another way, one cup is about two-fifths of a teaspoon of table salt.
The Dietary Guidelines for Americans set that same 2,300 mg ceiling for adults, and soup broth is one of the standard places it goes missing, along with bread and deli meat — the CDC's sodium pages make the same point about restaurant and packaged foods. So the practical read on wonton soup is not "is it fattening." It is: what else are you eating today. If you are watching sodium, one cup as a starter is fine and a two-cup bowl before a soy-sauce-heavy entree is where it gets expensive.
The upside is real too. Those 81 calories bring 5.9 g of protein, 12% of the Daily Value, which is unusually good for something that is mostly water. Fat is 3.2 g, saturated fat 1.0 g, and fiber is negligible at 0.7 g. This is a protein-and-broth food, not a fiber food.
How does wonton soup compare?
| Soup | Per 100 g | US serving | Calories |
|---|---|---|---|
| Wonton soup | 33 kcal | 1 cup (245 g) | 81 kcal |
| Egg drop soup | 27 kcal | 1 cup (245 g) | 66 kcal |
| Hot and sour soup | 39 kcal | 1 cup (245 g) | 96 kcal |
| Pho with meat | 77 kcal | 1 cup (245 g) | 189 kcal |
Our take: of the four, egg drop soup is the only one lighter than wonton soup, and it wins by 15 calories a cup — a difference not worth ordering around. Wonton soup gives 5.9 g of protein a cup against egg drop's 2.8 g, so if the soup is meant to hold you until the entree, wonton is the better pick. Hot and sour is only 15 calories more than wonton per cup, so pick it on taste, not on math. Pho is the outlier: at 189 calories a cup it is a meal in a bowl rather than a starter, and nobody drinks just one cup of it.
Most popular wonton soup 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) |
|---|---|
| Charoen Pokphand Shrimp Wonton Soup | 90 cal |
| Charoen Pokphand Shrimp Wonton Soup with Noodles | 99 cal |
| Royal Asia Shrimp Wonton Soup with Bok Choy | 35 cal |
| Authentic Asia Shrimp Wonton Soup with Noodles | 101 cal |
| Ahold Shrimp Wonton Soup | 90 cal |
| La Choy Wonton Soup | 58 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Wonton soup FAQs
How many calories are in a bowl of wonton soup?
A 1.5-cup bowl of 368 g is 121 calories, our own arithmetic from the USDA 100 g figure of 33 calories rather than a USDA serving. Restaurants pour anywhere from one to two cups, so the honest range for a bowl of broth and wontons is 81 to 162 calories.
How many calories in a cup of wonton soup?
One cup, 245 g, is 81 calories. That is the USDA household measure for the FNDDS record, so it needs no scaling. Half a cup at 123 g works out to 41 calories, and two cups to 162, both our own arithmetic. Fat is 3.2 g and protein 5.9 g in that single cup.
How much sodium is in wonton soup?
One cup holds 907 mg of sodium, 39% of the 2,300 mg Daily Value, about two-fifths of a day from 81 calories. That is roughly two-fifths of a teaspoon of table salt. The restaurant recipe is a touch saltier per 100 g at 406 mg against 370 mg.
Is wonton soup good for weight loss?
At 81 calories a cup it is one of the cheapest starters on a Chinese menu, and 5.9 g of protein for that price is decent. It fills the stomach with hot liquid before the entree arrives. The 907 mg of sodium, 39% of a day, is the trade.
How many calories in Chinese restaurant wonton soup?
The USDA restaurant record runs 32 calories per 100 g, so a 223 g cup is 71 calories. It is thinner broth with more dough: 5.25 g of carbohydrate per 100 g against 2.95 g, and only 0.26 g of fat against 1.31 g. Sodium is higher at 406 mg.
How many calories in shrimp wonton soup?
A frozen shrimp wonton soup bowl is 131 calories for 145 g, at 90 calories per 100 g. That is more than a 245 g cup of homemade broth at 81, because the package is mostly wontons rather than liquid. Store bowls with noodles climb to 220 calories.
How many calories in wonton soup with noodles?
A 222 g frozen bowl of wonton soup with noodles is 220 calories, at 99 calories per 100 g. Noodles triple the density of plain wonton soup, which sits at 33 per 100 g. One packaged bowl carries more calories than two full cups of the broth-and-wonton version.
How much protein is in wonton soup?
One cup gives 5.9 g of protein, 12% of the 50 g Daily Value, from 81 calories, a good ratio for a starter. Per 100 g it is 2.39 g. The pork or shrimp filling does the work; the broth itself contributes almost nothing beyond salt and water.
Similar foods
- Tom yum soup — 191 cal per bowl
- Clementine — 35 cal per clementine
- Ceviche — 158 cal per cup
- Pomegranate — 72 cal for 1/2 cup arils
- Clam Chowder — 237 cal per cup
- Chinese Chicken and Broccoli — 206 cal per cup
Count it without the math
Point the camera at the bowl and BodyPal counts the wontons and the broth for you.
