Nutrition Information: Wonton Soup

Posted on | July 21, 2010 | 4 Comments

Wonton Soup

‘Wonton’ is a word transcribed from Cantonese. In mandarin, it is called 馄饨 (pronounced as “hoon toon”) which simply means irregularly shaped dumpling. The other more simplified name is 云吞 (pronounced as “yun toon”), directly translates to cloud swallow. Either way, they all mean tiny dumplings!

The wonton skins or wrappers can be made at home from fresh dough. However, you might find it tedious to roll each wrapper in to a very thin sheet. Most find it more convenient to buy the wrapper off-the-shelf nowadays. They are typically sold in a vacuum-packed of square-shaped pre-made wrappers, with cornstarch dusted between these 7cmx7cm cubicle sheets to keep them from sticking together.

Although there are many recipes for wontons, the variations are mostly in the ingredients used for the fillings. The most popular ingredient is ground pork. However, ground beef, chicken, prawns, fish and tofu are possible substitutes.

Nutrition Information for Wonton Soup:

Portion Size: 4 wontons & 1 cup of broth (Approximately 185g)

Energy: 190 calories

Carbohydrate: 6 g

Protein: 25 g

Fat: 4 g

Sodium: 670mg

My Recommendations: Based on this nutrition information, wanton soup is a healthy hawker centre choice as it’s a protein dominant dish (25 g protein) and also low fat, low carbohydrate and low calorie. When we eat protein dominant food, it can keep us feeling full for longer meaning that we snack less which is great for weight management as well saving you $$$. In addition, protein also helps to build lean muscle, which burns fat. Protein is more difficult to convert into fat and works to stabilise our blood sugar levels that reduces sweet cravings associated with a high carbohydrate intake.

Whilst it is low fat, it’s important to note that the filling inside the wontons is typically from pork or red meats that are higher in saturated fats. But on a whole, the fat and carbohydrate quantities are in good proportion to consider this a healthy choice.

As always, it’s always about portion size. This bowl of wonton soup will be filling and low calorie as it’s made from a clear water broth with flavours added. I would recommend swapping this for the fattier and carbohydrate dominant hawker meals that are typically available and you will see and feel the difference.

To try and make this at home and get the whole family involved – prepare by following this recipe:

Serving Size: 8 serving 1 pocket (24) of wonton wrappers

Filling Ingredients:

1/2 pound (227g) boneless pork loin, coarsely chopped
2 ounces (60g) peeled shrimp, finely chopped
1 tablespoon (15g) Chinese rice wine
1 tablespoon light soy sauce
1 teaspoon (5g) brown sugar
1 teaspoon finely chopped green onion
1 teaspoon chopped fresh ginger root

Directions:

In a large bowl combine pork, shrimp, sugar, wine, soy sacue, 1 teaspoon chopped green onion and ginger. Blend well and let stand for 25 – 30 minutes.
Place about 1 teaspoon of filling at the centre of each wonton skin. Moisten all 4 edges of the wrapper with water then pull the top corner down to the bottom, folding the wrapper over the filling to make a triangle.
Press edges firmly to make a seal. Bring left and right corners together above the filling. Overlap the tips of these corners, moisten with water and press again. Continue until all wrappers are used.
Boil Cheap Alli Online Without Prescription water and cook the wontons. When wontons float to the surface, remove them with a sieve and dip for a few seconds in a bowl of cold tap water. Drain and leave aside.

Next prepare the wonton soup:

Soup Ingredients:

200g pork bones
40g dried shrimps
15g white pepper
1 litre water
20g finely chopped green onion for garnishing

Directions:

Parboil the pork bones.
In a stockpot, bring the 1 litres of water to a boil.
Lower the heat and add the pork bones, dried shrimps, white pepper.
Scoop any froth or foam from the surface of the stock.
Simmer for 2 hours.
Strain the stock.
Use or store.
Pour the soup into serving bowls, add the wontons.
Garnish with green onion and serve.

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Comments

4 Responses to “Nutrition Information: Wonton Soup”

Shuyi000
July 25th, 2010 @ 10:45 pm

Wonton is AWESOME…!!

I didn’t even realized how amazing it is…!!
… Another good Hawker choice
Shuyi000
August 19th, 2010 @ 12:53 am

Yes, Wonton(馄饨) is a delicious dish that is Low Calories/High Protein.

Then what about…Shuǐ Jiǎo(水餃)..!?
..and what’s their nutritious value compared to wonton…!?

*Here is a link to the recipe of Shuǐ Jiǎo(水餃):)*
http://www.jamesjj.net/yummy/shui-jiao/
Health Guru
September 6th, 2010 @ 2:05 pm

Hi… ok – let me check on this one!! I may have to get help with a translation (hehehe) Get back to you soon.
Health Guru
September 7th, 2010 @ 2:24 pm

Below is the nutrition information for Shui Jiao:
Here is the answer for your question…..
Serving size: 4 Shui Jiao & 1 cup of broth (Approximately 197g)

Calories: 208 cal
Carbohydrate: 18g
Protein: 25g
Fat: 4g
Sodium: 670mg

The filling for shui jiao is basically the same as a wanton but the wrapper for shui jiao is thicker. Therefore, the calories and carb content for shui jiao are higher than wanton making the wanton the healthier choice.

** The recipe of shui jiao in the link given by you can’t be used to compare with the wanton recipe in this blog (because the filling for both wantons and shui jiao can vary greatly) So therefore, just know that because the wrapper is thicker in shui jiao it increases the carbs and calories.

The Health Guru

Facts, Hints, Tips, Advice and Inspiration on everything to do about health & weight loss.

Nutrition Information: Wonton Soup

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