How many calories in a wonton wrapper?
One wonton wrapper — the 3.5-inch square that comes stacked in a refrigerated sleeve — is 23 calories. Per 100 g the dough runs 291. An egg roll wrapper is the same sheet cut four times larger and lands at 93. Ten wrappers, roughly one batch of dumplings, come to 233.
On this page
- Wonton wrapper quick facts
- The fat number looks like a typo
- US servings, wrapper by wrapper
- An egg roll wrapper is four wontons
- Sodium is the number to watch
- Store-brand wrappers run lighter
- Fried wontons and the number nobody has
- How does a wonton wrapper compare?
- Most popular wonton wrapper brands
- FAQ
Wonton wrapper quick facts
Every figure here comes from SR Legacy 172802, "Wonton wrappers (includes egg roll wrappers)", filed under baked products. It is the only USDA record for the sheet itself. Foundation Foods holds none, the survey database holds finished tacos and egg rolls rather than the dough, and the branded entries are individual labels. So there is one source, no second opinion to reconcile, and nothing averaged. The serving column is USDA's own household measure for that record: one wrapper, 3.5 inches square, 8 g.
| Nutrient | Per 100 g | Per 1 wrapper (8 g) | % Daily Value |
|---|---|---|---|
| Calories | 291 | 23 | — |
| Total fat | 1.5 g | 0.12 g | 0% |
| Saturated fat | 0.26 g | 0.02 g | 0% |
| Carbohydrate | 57.9 g | 4.6 g | 2% |
| Dietary fiber | 1.8 g | 0.14 g | 1% |
| Protein | 9.8 g | 0.78 g | 2% |
| Sodium | 572 mg | 46 mg | 2% |
% 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 →
Three rows a packaged label would print are missing here: total sugars, added sugars and trans fat. This SR Legacy record simply does not publish them, which is different from publishing a zero. Copying a figure across from a different dough would mean pasting one food's data onto another food's record, so those rows are absent rather than invented.
Two values ride along inside the same record without making the label block. Cholesterol is 9 mg per 100 g, potassium 82 mg. Neither changes how the rest reads.
The exact per-wrapper calorie count is 23.28, which matters only once you start multiplying. Ten wrappers is 233, not 230, and forty of them — a party tray of dumplings — is 931.
The fat number looks like a typo
A wonton wrapper carries 0.12 g of fat. Not 1.2. Twelve hundredths of a gram, which rounds to 0% of the Daily Value and would round to zero on a nutrition label too.
That single row explains almost everything about how wontons are cooked. Flour, water, egg and salt, rolled thin and left raw — there is no shortening in the sheet and nothing fried about it as it leaves the store. At 291 calories per 100 g the dough sits in the same band as plain bread, because it is essentially the same ingredients pressed flatter.
Which means the fat in a fried wonton is not the wrapper's fat. It is oil, absorbed in the pan, arriving from outside the food. Steam the skin, boil it in soup or bake it crisp in the oven and the dough contributes 23 calories every time; the distance between that and something far heavier is entirely what you do to it afterward.
Carbohydrate does the heavy lifting instead: 4.6 g per wrapper, 57.9 g per 100 g, which supplies roughly 232 of the 291 calories in 100 g, about 80% of them. MyPlate files refined-flour products like this under grains you spend rather than grains you build a meal on, and the fiber row agrees — 0.14 g per wrapper, 1% of the day.
US servings, wrapper by wrapper
| Serving | Weight | Calories |
|---|---|---|
| One wonton wrapper, 3.5-inch square | 8 g | 23 |
| 1 oz | 28.35 g | 83 |
| One egg roll wrapper, 7-inch square | 32 g | 93 |
| Ten wrappers, one batch of dumplings | 80 g | 233 |
| Per 100 g | 100 g | 291 |
The three household measures — one wrapper, one ounce, one egg roll wrapper — come straight from USDA's portion table for record 172802. The ten-wrapper row is our own multiple of that 8 g serving, not a USDA measure.
The ounce row is where calorie charts quietly mislead people. An ounce of wonton wrappers is 83 calories, and that number is perfectly correct — for an ounce. An ounce is 3.5 wrappers. Anyone who reads "83 calories" and pictures a single square is off by a factor of three and a half before the filling goes in.
The batch row is the one worth memorizing, because nobody folds a single wonton. Ten skins is 233 calories of dough. That is the floor of the dish, the amount you have committed to before deciding what goes inside, and it is the number a recipe never tells you.
Raw against cooked barely applies here. These are sold raw and USDA measures them raw; steaming or boiling adds water, not energy, so a steamed dumpling skin is still 23 calories. Frying is the only preparation that changes the answer.
An egg roll wrapper is four wontons
USDA's description says it out loud: the record covers wonton wrappers and egg roll wrappers together. They are one product at two sizes, with identical numbers per 100 g. What changes is the sheet.
| Wrapper | Size | Weight | Calories | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Wonton | 3.5-inch square | 8 g | 23 | 4.6 g | 0.78 g | 46 mg |
| Egg roll | 7-inch square | 32 g | 93 | 18.5 g | 3.1 g | 183 mg |
Thirty-two grams divided by eight is exactly four, which is why every figure in the egg roll row is precisely four times the one above it. Double the side of a square and you quadruple its area; the dough is rolled to the same thickness either way.
That is a useful thing to hold in your head at the store, where the two sleeves sit side by side and look like different foods at different prices. They are the same dough. If a recipe calls for egg roll wrappers and you have wontons, four of them is a straight swap on every line of the label.
It also reframes the finished dish. Six wontons is 140 calories of wrapper. Two egg rolls is 186 — more dough than six wontons, from two objects instead of six.
Sodium is the number to watch
Calories are why people look up wonton wrappers. Sodium is the reason they should.
The dough carries 572 mg per 100 g, which is 25% of the 2,300 mg Daily Value in a stack of squares that weighs less than a sandwich. Per wrapper it looks harmless: 46 mg, 2% of the day. The trouble is that wrappers come in batches.
- Six wontons: 275 mg, 12% of the day
- Ten wontons: 458 mg, 20%
- Twelve wontons: 549 mg, 24%
- One egg roll wrapper: 183 mg, 8%
Twelve dumplings is an ordinary serving for two people sharing, and the skins alone have used up nearly a quarter of the day's sodium. Then comes the filling, which is usually seasoned pork, and then the dipping sauce, which is mostly salt. The Dietary Guidelines for Americans put the ceiling at 2,300 mg a day, and a quarter of it is gone before anyone adds salt at the table.
Protein deserves a warning of the opposite kind. Per 100 g the wrapper shows 9.8 g, 20% of the Daily Value, which reads like bread and looks impressive on a chart. Per wrapper it is 0.78 g, 2%. Wrappers are not a protein food at any realistic serving size, whatever the per-100-g column suggests. That gap between the two columns — a fifth of the day against a fiftieth — is the single most misleading thing about this record.
Store-brand wrappers run lighter
The refrigerated case does not sell USDA's record; it sells labels, and the labels come in a little under it. Twin Dragon's premium egg roll wrappers declare 269 calories per 100 g, or 70 for a 26 g sheet, and its standard egg roll wrapper 261, or 60 for a 23 g sheet. Frieda's wonton wrappers declare 250 per 100 g, which makes three of them at 20 g just 50 calories — against 291 per 100 g and 23 per 8 g wrapper in the USDA record.
The spread is 250 to 291 per 100 g, so the packages sit 7% to 14% below the USDA figure. Recipes vary in how much egg and oil go into the dough, and the leanest labels show it: Frieda's declares 0 g of fat and Twin Dragon's premium sheet does the same, against 1.5 g in the USDA record.
Sodium moves in both directions, which is the more interesting part. Twin Dragon's premium wrapper comes in at 250 mg per 100 g, under half the USDA figure. Frieda's runs 525 mg, close to it. If sodium is what you are managing, the wrapper you buy matters more than how many you fold — and the answer is printed on the sleeve.
One more thing the labels reveal: a store egg roll wrapper is often 23 to 26 g rather than USDA's 32 g, so a real one from a real package is nearer 60 to 70 calories than 93. Weigh the sheet if the count matters to you.
Fried wontons and the number nobody has
There is no USDA figure for a fried wonton wrapper, and this page will not invent one.
Frying is not a fixed recipe. How much oil a sheet of dough absorbs depends on its thickness, the oil temperature, the time in the pan and how well it drains — a range wide enough that any single number would be a guess wearing a lab coat. USDA measures foods it can sample consistently, and a home-fried wonton is not one of them.
What can be said with confidence is where the calories divide. The dough is fixed at 23 calories a wrapper and contributes 0.12 g of fat. Everything above that in a fried wonton is absorbed oil, at 9 calories per gram. A crisp wonton that comes out at three times the calories of a raw one is not a heavier dough; it is a raw wrapper carrying about 5 g of oil — our own arithmetic on that example, not a USDA measurement.
The practical version: if you log fried wontons, you are logging cooking oil with a little flour attached. Baked or steamed, the wrapper is the whole story and the story is 23 calories.
How does a wonton wrapper compare?
| Item | Per 100 g | Protein | Carbohydrate | Fat | Typical serving | Calories |
|---|---|---|---|---|---|---|
| Wonton wrapper | 291 | 9.8 g | 57.9 g | 1.5 g | 1 wrapper (8 g) | 23 |
| Flour tortilla | 306 | 8.2 g | 49.4 g | 8.0 g | 1 medium (45 g) | 138 |
| White bread, toasted | 290 | 9.0 g | 54.5 g | 4.0 g | 1 oz (28.35 g) | 82 |
| Oatmeal bread, toasted | 292 | 9.2 g | 52.7 g | 4.8 g | 1 oz (28.35 g) | 83 |
| Waffle, from recipe | 291 | 7.9 g | 32.9 g | 14.1 g | 1 oz (28.35 g) | 83 |
Read the second column and these five foods are indistinguishable: 290 to 306 calories per 100 g, a spread of sixteen calories across bread, waffles, tortillas and dumpling dough. Read the fat column and they separate immediately. The wonton wrapper is the leanest thing on the list at 1.5 g, the waffle the fattest at 14.1 g, and yet they land within a calorie of each other per 100 g because the waffle trades carbohydrate for fat almost gram for gram.
Our take: the flour tortilla is the honest comparison, since it does the same job — a thin sheet of dough wrapped around a filling — and it costs 306 calories per 100 g against 291, with more than five times the fat. Per object the gap is far wider, because a medium tortilla weighs 45 g and a wonton wrapper 8 g. A burrito starts at 138 calories of wrapping; six wontons come to 140, and that is the whole outside of six separate dumplings. If you are choosing a wrapper for calorie reasons, the wonton square is the cheapest sheet of dough in the refrigerated aisle, and it is not close.
Most popular wonton wrapper 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) |
|---|---|
| Twin Dragon Premium Egg Roll Wrappers | 269 cal |
| Twin Dragon Egg Roll Wrapper | 261 cal |
| Frieda's Wonton Wrappers | 250 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Wonton wrapper FAQs
How many calories are in one wonton wrapper?
23 calories in one 3.5-inch square wrapper weighing 8 g, from 291 calories per 100 g. It carries 4.6 g of carbohydrate, 0.78 g of protein, 0.12 g of fat and 46 mg of sodium. USDA measures the sheet raw, which is how it is sold.
How many calories are in an egg roll wrapper?
93 calories for a 7-inch square weighing 32 g. USDA files egg roll and wonton wrappers under one record, so the dough is identical per 100 g at 291 calories; the egg roll sheet is simply four times the area. Store labels often weigh 23 to 26 g, which puts a real one nearer 60 to 70.
How many calories are in 10 wonton wrappers?
233 calories for ten wrappers, 80 g of dough, which is roughly one batch of homemade dumplings. That is the floor of the dish before any filling goes in. The same ten skins bring 458 mg of sodium, 20% of the 2,300 mg Daily Value.
How many carbs are in wonton wrappers?
4.6 g per wrapper, from 57.9 g per 100 g, which is 2% of the 275 g Daily Value. Carbohydrate supplies about 80% of the calories in the dough. Fiber comes to just 0.14 g a wrapper, since this is refined flour rolled thin rather than a whole grain.
Are wonton wrappers healthy?
They are refined flour with very little fat: 0.12 g per wrapper and 0% of the Daily Value. The row to watch is sodium, at 572 mg per 100 g. Twelve wrappers reach 549 mg, 24% of the day, before the filling or dipping sauce. Protein reads 9.8 g per 100 g but is only 0.78 g per wrapper.
How many calories are in fried wonton wrappers?
The dough is fixed at 23 calories, but USDA holds no record for a fried wrapper, so no reliable figure exists. Absorbed oil depends on thickness, oil temperature and draining. The wrapper contributes 0.12 g of fat; everything above that in a fried wonton is oil at 9 calories per gram.
How much sodium is in a wonton wrapper?
46 mg in one wrapper, 2% of the 2,300 mg Daily Value, from 572 mg per 100 g. Six wontons reach 275 mg and twelve reach 549 mg, about 24% of the day from the skins alone. One egg roll wrapper is 183 mg.
Do store-brand wonton wrappers have fewer calories?
Slightly — Frieda's declares 250 calories per 100 g and Twin Dragon 261 to 269, against 291 in the USDA record, a gap of 7% to 14% that comes from less egg and oil in the dough. Three Frieda's wrappers at 20 g are 50 calories.
Similar foods
- Cheeseburger — 488 cal per cheeseburger
- Honey — 64 cal per tablespoon
- Condensed Milk — 122 cal per 2 tbsp
- Maple Syrup — 216 cal for 1/4 cup
- Gouda cheese — 75 cal per slice
- Mac And Cheese — 513 cal per cup
Count it without the math
Point the camera at the board and BodyPal counts the wrappers, the filling and the sodium in one go.
