Wonton wrappers (includes egg roll wrappers)
Whole food · Baked Products
Photo: Wikipedia
Wonton wrappers are thin, pliable sheets of unleavened dough, typically made from flour, water, and egg, serving as the delicate, translucent skin for dumplings and spring rolls. When cooked, they transform from a soft, matte sheet into a tender, slightly chewy wrapper that perfectly cradles savory fillings, or a shattering, golden crisp when deep-fried. Nutritionally, they are a dense source of carbohydrates, providing quick energy with minimal fat.
Calorie split: 14% protein · 81% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love wonton wrappers for their incredible versatility and the textural magic they provide—the ability to create either a silky, tender bite in soup or a gloriously crispy shell for fried appetizers. They are the foundational canvas for countless beloved comfort foods across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, they can cause rapid blood-sugar spikes and offer little satiety on their own. To counteract this, always pair dishes made with them with a substantial protein (like pork, shrimp, or tofu) and fiber-rich vegetables in the filling, and opt for steaming or baking over deep-frying when possible. They also contain gluten, a common allergen.
Key benefits
- Excellent source of quick energy from complex carbohydrates
- Provides a small amount of plant-based protein
- Low in fat and contains no sugar
- Highly versatile base for both steamed and fried dishes
- A pantry staple for creating a wide variety of appetizers and mains
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'wonton' (云吞) translates literally to 'swallowing clouds,' a poetic reference to the dumplings floating like clouds in their broth.
Full nutrition (USDA data · scales with serving)
| Water | 28.8 g |
| Energy | 291 kcal |
| Energy | 1218 kj |
| Protein | 9.8 g |
| Total lipid (fat) | 1.5 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 57.9 g |
| Fiber, total dietary | 1.8 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 81.0 mg |
| Potassium, K | 82.0 mg |
| Sodium, Na | 572 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.64 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.38 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.03 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 86.0 ug |
| Folic acid | 69.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 134 ug |
| Vitamin B-12 | 0.02 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Vitamin A, IU | 14.0 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.26 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.18 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 9.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.27 g |
| Isoleucine | 0.37 g |
| Leucine | 0.68 g |
| Lysine | 0.20 g |
| Methionine | 0.18 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.27 g |
| Valine | 0.42 g |
| Arginine | 0.35 g |
| Histidine | 0.21 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.34 g |
| Proline | 1.1 g |
| Serine | 0.48 g |
FAQ
What's the difference between a wonton wrapper and an egg roll wrapper?
They are often the same product, just cut to different sizes. Wonton wrappers are typically smaller squares (about 3.5 inches), while egg roll wrappers are larger rectangles (about 8 inches). The ingredients are very similar.
Can I freeze unused wonton wrappers?
Yes. To prevent them from sticking, separate the sheets with small pieces of parchment paper, place them in a single layer in a freezer bag, and freeze. They can be used directly from frozen for frying or steaming, but may need a few minutes to thaw for boiling.
How do I keep them from drying out while I'm working?
Keep the stack of unused wrappers covered with a slightly damp (not wet) paper towel or kitchen towel. Work with one wrapper at a time, and keep the rest covered.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.91 kcal/g · 13% calories from protein · 1.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.