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Is Wonton Soup Good for Weight Loss?

Wonton soup, a classic dish in Chinese cuisine, has a unique appeal for those looking to maintain or lose weight. The delicate wonton wrappers filled with savory ingredients can be a satisfying choice. But, is wonton soup good for weight loss? Let’s explore the potential benefits of wonton soup for weight loss, its nutritional value, and its drawbacks, and provide insights into incorporating it into your weight management plan.

Is Wonton Soup Good for Weight Loss
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What Is Wonton Soup?

Before we assess its potential for weight loss, let’s understand what wonton soup is. Wonton soup is a Chinese dish that typically consists of small dumplings filled with ground meat, seafood, or vegetables, wrapped in thin dough, and served in a savory broth.

Recipe of Wonton Soup

Recipe of Wonton Soup
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For the Wontons:

  • 1/2 pound ground pork
  • 1/4 cup finely chopped green onions (scallions)
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon minced fresh ginger
  • 1/2 teaspoon minced garlic
  • 24 wonton wrappers (usually available in the refrigerated section of the grocery store)
  • Water (for sealing the wontons)

For the Broth:

  • 4 cups chicken or vegetable broth
  • 2 cups water
  • 2 slices fresh ginger
  • 2 cloves garlic, minced
  • 2 cups baby bok choy, chopped
  • Salt and white pepper to taste
  • Chopped green onions for garnish
  • Sesame oil for drizzling (optional)


For the Wontons:

  1. In a mixing bowl, combine the ground pork, chopped green onions, soy sauce, sesame oil, minced ginger, and minced garlic. Mix well until all ingredients are evenly incorporated.
  2. Lay out a wonton wrapper, and place about 1 teaspoon of the pork mixture in the center.
  3. Dip your finger in water and moisten the edges of the wonton wrapper.
  4. Fold the wrapper over the filling to create a triangle. Press the edges to seal and remove any air pockets.
  5. Bring the two opposite corners of the triangle together, moisten with water, and press to seal, forming a wonton shape.
  6. Repeat the process with the remaining wonton wrappers and filling.

For the Broth:

  1. In a large pot, combine the chicken or vegetable broth, water, ginger slices, and minced garlic. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10-15 minutes to infuse the flavors.
  2. While the broth is simmering, bring another pot of water to a boil. Add the wontons and cook for about 4-5 minutes or until they float to the surface and the pork is cooked through.
  3. Use a slotted spoon to remove the cooked wontons from the boiling water and place them in serving bowls.
  4. Add the chopped bok choy to the simmering broth and cook for about 2-3 minutes, or until it’s tender.
  5. Season the broth with salt and white pepper to taste.

To Serve

Ladle the hot broth and bok choy over the cooked wontons in the serving bowls. Garnish with chopped green onions, and drizzle with a touch of sesame oil if desired. Serve hot, and enjoy your homemade pork wonton soup!

This recipe makes approximately 24 wontons and serves 4 people. Feel free to adjust the seasonings and garnishes to suit your taste.

Nutritional Value of Wonton Soup

Wonton soup contains various nutritional components:

Nutritional Value of Wonton Soup
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  1. Protein-Rich: Wonton soup is protein-rich, primarily due to the filling in the dumplings. Protein can promote satiety and help reduce overall calorie intake.
  2. Vegetable Inclusion: The broth in wonton soup often contains vegetables, such as bok choy or scallions, adding vitamins, minerals, and dietary fiber to the dish.
  3. Portion Control: Wonton soup’s individual serving size helps with portion control and managing calorie intake.

Potential Benefits of Wonton Soup for Weight Loss

Potential Benefits of Wonton Soup for Weight Loss
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  1. Portion Control: Wonton soup is often served in moderate portion sizes, supporting portion control.
  2. Balanced Fillings: You can choose wontons with lean protein or vegetable fillings, making it a nutrient-rich choice.
  3. Broth: The soup broth can be satisfying, and choosing a lower-sodium option can be beneficial for weight management.
  4. Variety: Wonton soup allows you to enjoy a mix of flavors in a single dish, reducing the need for additional high-calorie sides.

Drawbacks and Dangers of Wonton Soup for Weight Loss

Drawbacks and Dangers of Wonton Soup for Weight Loss
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  1. Sodium Content: Some wonton soups can be high in sodium, which may affect blood pressure and cause water retention.
  2. Caloric Density: Depending on the fillings and portion sizes, wonton soup can be calorie-dense.
  3. Limited Nutrient Variety: Wonton soup alone may not provide all the nutrients your body needs.
  4. Added Sauces: Be cautious with the use of additional sauces like soy sauce, which can add sodium and calories.

Safer Alternatives to Wonton Soup

Safer Alternatives to Wonton Soup
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  1. Lean Fillings: Choose wontons with lean fillings like chicken or vegetables to reduce calorie and fat content.
  2. Low-Sodium Broth: Opt for lower-sodium broth options to control your salt intake.
  3. Balanced Meal: Incorporate a side of vegetables to make your meal more nutrient-rich and filling.


  1. Dumpling Filling: Opt for wonton fillings that are lower in fat and calories, such as those with lean meats or vegetables, to make the soup more weight-loss-friendly.
  2. Broth Choices: Some versions of wonton soup can have high-sodium broths. Consider making or choosing a broth with lower sodium content.
  3. Accompaniments: Be mindful of the sauces and condiments you add to your wonton soup, as they can add extra calories. Use them sparingly.

How to Incorporate Wonton Soup

How to Incorporate Wonton Soup
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  1. Balanced Meal: Enjoy wonton soup as a balanced meal by adding a side of steamed vegetables or a small serving of brown rice for extra fiber.
  2. Healthy Dumpling Choices: Look for wonton fillings that feature lean meats or plenty of vegetables to increase the dish’s nutritional value.
  3. Mindful Sodium Intake: Be mindful of sodium content, especially if you’re concerned about high blood pressure. Opt for lower-sodium broths or make your own.
  4. Portion Control: One serving of wonton soup can be a satisfying and nutritious meal. Avoid overindulging by sticking to a single serving size.


In conclusion, wonton soup can be a part of your weight management plan when consumed mindfully and with attention to fillings and portion sizes. Its variety and balanced options make it a satisfying choice in your diet.

Resources & References

For more information on weight loss and nutrition, consider exploring these resources:

  1. Mayo Clinic – Weight loss: 6 strategies for success
  2. National Institute on Aging – Losing Weight
  3. Harvard Health Publishing – The Truth About Calories and Weight

Recommended Articles

To gain a deeper understanding of how wonton soup fits into your overall health journey, watch the following video:

FAQs – Is Wonton Soup Good for Weight Loss

Is wonton soup good for weight loss?

Wonton soup can be a good choice for weight loss, but it is important to choose a healthy recipe and watch your portion size.

What is the calorie content of wonton soup?

A typical serving of wonton soup contains around 100-200 calories, but this can vary depending on the recipe and ingredients used.

What are some healthy ways to make wonton soup?

Choose a lean protein for the wonton filling, such as shrimp or chicken. Use low-sodium or reduced-sodium broth. Add plenty of vegetables to the soup, such as carrots, onions, and mushrooms.

What are some unhealthy ingredients to avoid in wonton soup?

Avoid wontons that are deep-fried. Choose a broth that is low in sodium and fat. Avoid adding MSG or other unhealthy flavorings to the soup.

How often can I eat wonton soup as part of a weight-loss diet?

Wonton soup can be a regular part of a weight loss diet, but it is important to watch your portion size and overall calorie intake.

What are some other healthy Chinese foods that are good for weight loss?

Other healthy Chinese foods that are good for weight loss include steamed vegetables, stir-fries with lean protein, and brown rice.

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