Wonton Soup
Good nutritional profile
Chinese broth with pork and shrimp wontons and bok choy.
Wonton soup is pork and shrimp dumplings in thin wheat wrappers, boiled and served in clear chicken broth with bok choy, green onion, soy sauce and a few drops of sesame oil. A five-wonton bowl is moderate in calories and gives about 19 g of protein, while the soy sauce and broth make it high in sodium. To cut the sodium, use low-sodium broth and add soy sauce at the table.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.3g | 7.7% |
| Fat | 2.5g | 3.6% |
| Carbs | 5.8g | 1.9% |
| Simple Sugars | 2.03g | Estimate |
| Complex Carbs | 3.77g | Estimate |
| Water | 86g | 3.4% |
| Calories | 63 | 2.8% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.75 | g | 3.8% |
| Monounsaturated | 1 | g | 4.0% |
| Polyunsaturated | 0.42 | g | 3.2% |
| Omega-3 | 0.126 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 0.294 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.14 | mg |
| Vitamin E | 0.17 | mg |
| Selenium | 6.68 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 25.2 | mcg | 2.8% |
| vitamin B1 | 0.069 | mg | 5.8% |
| vitamin B2 | 0.067 | mg | 5.2% |
| vitamin B3 | 0.676 | mg | 4.2% |
| vitamin B6 | 0.052 | mg | 3.1% |
| vitamin B9 | 8.33 | mcg | 2.1% |
| vitamin B12 | 0.127 | mcg | 5.3% |
| vitamin C | 3.14 | mg | 3.5% |
| vitamin D | 0.048 (2 IU) | mcg | 0.3% |
| vitamin E | 0.166 | mg | 1.1% |
| vitamin K | 6.69 | mcg | 5.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.9 | mg | 2.2% |
| iron | 0.364 | mg | 2.0% |
| magnesium | 9.3 | mg | 2.3% |
| phosphorus | 45.8 | mg | 6.5% |
| potassium | 96 | mg | 3.7% |
| sodium | 365 | mg | 15.9% |
| zinc | 0.401 | mg | 3.6% |
| copper | 0.052 | mg | 5.8% |
| manganese | 0.09 | mg | 3.9% |
| selenium | 6.68 | mcg | 12.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 110 | mg | 15.7% | 136% |
| Isoleucine | 166 | mg | 11.9% | 109% |
| Leucine | 291 | mg | 10.7% | 94% |
| Lysine | 283 | mg | 13.5% | 117% |
| Methionine | 141 | mg | 13.4% | 121% |
| Phenylalanine | 285 | mg | 16.3% | 137% |
| Threonine | 148 | mg | 14.1% | 117% |
| Tryptophan | 44 | mg | 15.7% | 132% |
| Valine limiting | 183 | mg | 10.1% | 90% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Ground pork 150 g
- Raw shrimp, peeled 120 g
- Soy sauce 1.5 tbsp
- Shaoxing wine 2 tsp
- Sesame oil 2 tsp
- Fresh ginger, grated 1 tsp
- Green onions 2 (20 g)
- Wonton wrappers 20
- Chicken broth 1.1 L
- Bok choy 200 g
- White pepper to taste
Instructions
- 1
Finely chop the shrimp and mix with the pork, 2 tsp soy sauce, the wine, 1 tsp sesame oil, the ginger, half the chopped green onions and a pinch of white pepper.
- 2
Place about 1 tbsp of filling in the center of each wrapper, wet the edges, fold into a triangle and press the two corners together.
- 3
Bring the broth to a simmer with the remaining soy sauce and season with white pepper.
- 4
Boil the wontons in a separate large pot of water for 4 to 5 minutes, until they float and the filling is cooked.
- 5
Add the halved bok choy to the broth and simmer for 2 minutes.
- 6
Lift the wontons into bowls with a slotted spoon, ladle over the broth and bok choy, and finish with the remaining sesame oil and green onions.