Julietta Duncan

Written by Julietta Duncan

Modified & Updated: 01 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett

Source: Thespruceeats.com

When it comes to enjoying delicious Asian-inspired dishes, wonton wrappers are a go-to ingredient. These versatile, thin sheets of dough are the building blocks for dumplings, spring rolls, and other delectable treats. But besides being delicious, it’s important to understand the nutritional profile of wonton wrappers to make informed choices about your meals.

In this article, we’ll dive into the nutrition facts of wonton wrappers, exploring their calorie content, macronutrient composition, vitamins, and minerals. Whether you’re a health-conscious foodie or simply curious about the nutritional value of this staple, understanding wonton wrapper nutrition facts can help you create balanced and wholesome meals.

So, let’s venture into the world of wonton wrappers and discover the secrets behind their nutritional benefits!

Key Takeaways:

  • Wonton wrappers are low in calories, carbs, and fat, making them a healthy choice for delicious dumplings and spring rolls. They can be filled with nutritious options like veggies and lean meats.
  • Wonton wrappers are a versatile ingredient used in popular dishes like wonton soup and fried wontons. They have a long shelf life and can be shaped creatively for visually appealing presentations.
Table of Contents


Wonton wrappers are relatively low in calories, with an average of around 23 calories per wrapper.


Each wonton wrapper contains approximately 4 grams of carbohydrates.


Wonton wrappers provide a small amount of protein, with approximately 1 gram per wrapper.


Wonton wrappers are low in fat, containing less than 1 gram per serving.


Wonton wrappers have minimal fiber content, with less than 1 gram per wrapper.


Wonton wrappers can be high in sodium, with around 150-200 milligrams per wrapper.


Wonton wrappers do not offer significant amounts of vitamins.


Wonton wrappers contain small amounts of minerals such as calcium, iron, and potassium.


Wonton wrappers are typically cholesterol-free.


Wonton wrappers have minimal sugar content, with less than 1 gram per wrapper.

Gluten-Free Options

There are gluten-free wonton wrapper alternatives available made from rice flour or other gluten-free flours.

Cooking Methods

Wonton wrappers can be boiled, steamed, or fried depending on the desired texture and taste.

Versatile Ingredient

Wonton wrappers are widely used in various cuisines, such as Chinese and Thai, for dumplings, spring rolls, and more.

Homemade Option

You can make your own wonton wrappers at home using a simple combination of flour, water, and salt.

Shelf Life

Wonton wrappers have a relatively long shelf life when stored properly, typically up to several months in the refrigerator.

Low-Calorie Filling Options

Wonton wrappers can be filled with a variety of low-calorie options such as vegetables, lean meats, and seafood.

Popular Wonton Dishes

Common dishes made with wonton wrappers include wonton soup, fried wontons, and wonton noodles.

Dim Sum Delicacy

Wonton wrappers are a staple ingredient in traditional Chinese dim sum cuisine.

Wonton Wrapper Texture

Wonton wrappers have a thin and delicate texture when cooked, which adds to their appeal in various dishes.

Creative Wonton Presentation

Wonton wrappers can be shaped into different styles, allowing for creative and visually appealing presentations.


In conclusion, wonton wrappers are a versatile ingredient that offers a tasty and convenient option for various recipes. They are low in calories and fat, making them a healthier alternative to traditional pastry dough. Wonton wrappers are also a good source of carbohydrates, protein, and fiber, providing energy and helping you feel full for longer.Additionally, these wrappers are a gluten-free option for those with dietary restrictions. They can be easily filled with a variety of ingredients, such as vegetables, meats, and cheeses, allowing you to customize your dishes according to your preferences.Whether you’re making dumplings, spring rolls, or even dessert pockets, wonton wrappers are a fantastic addition to your culinary repertoire. So go ahead, get creative in the kitchen, and enjoy the delicious and nutritious offerings of wonton wrappers!


Q: How many calories are there in one wonton wrapper?

A: On average, one wonton wrapper contains around 20-30 calories.

Q: Are wonton wrappers gluten-free?

A: Yes, many wonton wrappers are made without gluten, making them suitable for individuals with gluten intolerances or celiac disease. However, it’s important to check the specific brand or product you’re purchasing to ensure it is labeled as gluten-free.

Q: Can I bake wonton wrappers instead of frying them?

A: Absolutely! While deep-frying is a traditional cooking method for wonton wrappers, you can also bake them for a healthier alternative. Simply brush the wrappers with a little oil and bake them in a preheated oven at 375°F (190°C) until crisp and golden, typically around 10-13 minutes.

Q: How long do wonton wrappers last in the refrigerator?

A: Wonton wrappers can be refrigerated for up to one week when stored properly in an airtight container or zip-lock bag. Make sure to check the expiration date on the packaging before use.

Q: Can I freeze wonton wrappers?

A: Yes, you can freeze wonton wrappers for an extended shelf life. Ensure that the wrappers are tightly sealed in a freezer-safe bag or container to prevent freezer burn. They can be stored in the freezer for up to three months.

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