Wonton Soup Sodium: A Lower-Salt Recipe

Wonton soup is a Chinese soup of filled dumplings served in a clear, savory broth, often with greens and scallions. Its sodium content can vary widely because broth, soy sauce, and wonton wrappers may all contain salt; this version keeps seasoning measured and lets ginger, garlic, and sesame add flavor.

This recipe makes a mild, lower-sodium homemade soup, not a guaranteed sodium-free dish. For an accurate sodium count, check the labels on your broth, wrappers, and other packaged ingredients, then calculate the whole batch and divide by the number of servings.

Ingredients

8 oz (225 g) ground pork
2 tbsp (30 ml) low-sodium soy sauce, divided
1 tbsp (15 ml) toasted sesame oil
1 tbsp (8 g) finely grated fresh ginger
2 garlic cloves (6 g), finely minced
2 tbsp (12 g) thinly sliced scallions, plus 2 tbsp (12 g) for serving
1 tsp (5 ml) rice vinegar
1 tsp (3 g) cornstarch
24 square wonton wrappers, about 3½ in (9 cm) wide (approximately 6 oz/170 g; check the package for sodium)
8 cups (1.9 L) no-salt-added chicken broth, or low-sodium broth (check the label)
4 oz (115 g) baby bok choy, halved lengthwise or chopped
1 tsp (5 ml) rice vinegar, for the broth
¼ tsp (0.5 g) ground white pepper
1 tsp (5 ml) toasted sesame oil, for the broth
Optional: chili oil or sliced fresh chile, to serve

Instructions

In a bowl, combine the pork, 1 tablespoon (15 ml) soy sauce, 1 tablespoon (15 ml) sesame oil, ginger, garlic, 2 tablespoons (12 g) scallions, 1 teaspoon (5 ml) rice vinegar, and cornstarch. Mix just until evenly combined; overmixing can make the filling dense.
Set out the wonton wrappers and a small bowl of water. Keep wrappers covered with a clean, slightly damp towel while you work so they do not dry out. Place about 1 teaspoon (5 g) filling in the center of a wrapper. Moisten two adjoining edges with water, fold into a triangle, and press out air while sealing the edges. Bring the two lower corners together and press to seal. Repeat with the remaining filling and wrappers, placing finished wontons on a plate without letting them touch. Discard any wrapper or utensil that has contacted raw pork unless it is washed before reuse.
Bring the broth to a gentle boil in a large pot. Stir in the remaining 1 tablespoon (15 ml) soy sauce, 1 teaspoon (5 ml) rice vinegar, white pepper, and 1 teaspoon (5 ml) sesame oil. Taste before adding anything else; broth and wrappers can contribute substantial sodium.
Lower the broth to a steady simmer. Add the wontons in batches so the pot is not crowded. Simmer gently for 5–7 minutes, stirring carefully once to prevent sticking. Check a larger wonton by cutting it open: the filling should be fully cooked, with no pink remaining. For the food-safety check, USDA FSIS specifies that ground pork must reach a safe minimum internal temperature of 160°F (71°C); use a food thermometer in the center of a representative wonton, taking care not to touch the broth.
Add the bok choy during the final 2–3 minutes, until tender but still bright. Ladle broth and wontons into four bowls and top with the reserved scallions. Offer chili oil at the table so each person can season their portion without adding salt to the pot.

Tips

Compare labels, not just package claims. Sodium varies by brand and serving size. Choose no-salt-added broth when available, and check wrapper labels; “low sodium” does not mean sodium-free.
Keep the filling modest. A level teaspoon in each wrapper makes 24 manageable wontons. Overfilling can split the wrappers and release filling into the broth.
Handle wrappers gently. If an edge will not seal, dab on a little water. Avoid wetting the whole wrapper, which can make it gummy or tear easily.
Season at the end. Taste the finished broth before adding more soy sauce or salt. A squeeze of rice vinegar, extra ginger, white pepper, or scallions can brighten flavor without much added sodium.

Serving Suggestions

Serve the soup hot as a light main course or as a first course before a meal. For a more filling bowl, add cooked rice noodles or a small portion of steamed rice, keeping in mind that packaged noodles and sauces can also add sodium. A side of steamed greens, such as broccoli or gai lan, adds color and texture. Put extra scallions, chile, and vinegar on the table so diners can adjust their bowls individually.

Variations

Chicken wontons: Substitute 8 oz (225 g) ground chicken for the pork. Because ground poultry must reach 165°F (74°C), check the center of a wonton with a food thermometer and cook until it reaches that temperature.

Vegetarian filling: Replace the pork with 8 oz (225 g) finely chopped mushrooms, squeezed dry after cooking, and 4 oz (115 g) crumbled firm tofu. Cook the mushroom mixture in a skillet until its moisture evaporates, cool it completely, then mix with the seasonings and fold into wrappers. Use vegetable broth. This filling is softer and less rich than pork.

More greens: Use 4 oz (115 g) spinach or napa cabbage in place of bok choy. Add spinach in the last minute; give thinly sliced cabbage a few minutes to soften.

More aromatic broth: Simmer a few slices of fresh ginger and a scallion in the broth, then remove them before serving. This builds flavor without relying on extra soy sauce.

Storage and Reheating

For the best texture, store cooked wontons and broth separately in shallow covered containers. Refrigerate within 2 hours of cooking and use within 3–4 days. If they have already been combined, refrigerate the soup promptly; the wrappers will soften as they sit. Freeze cooled broth separately for up to 3 months for best quality. Cooked wontons can also be frozen on a tray until firm, then transferred to a freezer-safe container, though their texture may be softer after thawing.

Reheat only the amount you plan to eat. Warm broth on the stove until steaming, add refrigerated wontons, and heat through. Leftovers must reach 165°F (74°C), the USDA FSIS safe reheating temperature; check with a food thermometer. Do not leave soup at room temperature for more than 2 hours, or more than 1 hour when the room is above 90°F (32°C).

Frequently Asked Questions

How much sodium is in wonton soup?
There is no single amount: restaurant portions and packaged soups vary, and homemade versions depend on the broth, wrappers, soy sauce, and serving size. To estimate this recipe, add the sodium listed on each ingredient label for the quantities used, then divide by four. If a package gives values per a different amount, scale them to the amount in the recipe.

Is this recipe low in sodium?
It is designed to limit added sodium by using measured low-sodium soy sauce and no-salt-added broth, but it is not sodium-free and cannot be assigned a reliable number without specific product labels. For a lower total, choose the lowest-sodium wrappers you can find and omit the soy sauce, replacing its savory note with more ginger, scallions, vinegar, and white pepper.

Can I use store-bought wontons?
Yes. Use 24 frozen or refrigerated wontons and follow their package cooking directions, since size and filling vary. Check the sodium on the label; some wontons are already seasoned, so taste the broth before adding soy sauce.

Can I cook wontons from frozen?
Yes. Add them directly to gently simmering broth and follow the package timing, allowing extra time if needed. Avoid a hard boil, which can break the wrappers. Verify that the filling reaches the appropriate safe temperature: 160°F (71°C) for ground pork or 165°F (74°C) for ground poultry.

Why did my wontons open in the soup?
Common causes are overfilling, trapped air, dry edges, or boiling too vigorously. Use about a teaspoon of filling, press out air as you seal, moisten the edges lightly, and simmer rather than boil hard.

Can I prepare the wontons ahead?
Fold them up to one day ahead and refrigerate in a single layer on a lightly floured, covered tray, or freeze them uncooked on a tray and transfer to a freezer container once solid. Cook frozen wontons straight from the freezer; do not thaw them on the counter.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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