Starting your meal with a broth-based soup, such as egg drop or wonton soup, can help you fill up with fewer calories.
Other popular picks such as udon soup are a bit higher in calories but still lower in energy density, or calories per gram, than higher-calorie entrees like Orange Chicken and General Tso's.
Nutrition and Calories in Egg Drop Soup
Egg drop soup is a Chinese soup made of beaten eggs, spices and chicken broth. It's often a healthier, lower-calorie choice. Per cup, it contains the following, according to the USDA:
- Calories: 65
- Total fat: 1.5 g
- Saturated fat: 0.4 g
- Cholesterol: 55.4 mg
- Sodium: 891.7 mg
- Total carbs: 10.3 g
- Dietary fiber: 1 g
- Sugar: 0.2 g
- Protein: 2.8 g
Are You Eating Too Much Salt?
Nutrition and Calories in Wonton Soup
Wonton soup is usually made with chicken broth and wontons, a type of Chinese dumpling. One cup contains:
- Calories: 71
- Total fat: 0.6 g
- Saturated fat: 0.1 g
- Cholesterol: 8.9 mg
- Sodium: 905.4 mg
- Total carbs: 11.7 g
- Dietary fiber: 0.4 g
- Sugar: 0.8 g
- Protein: 4.6 g
Nutrition and Calories in Udon Soup
Udon soup is made with broth and udon noodles, which are thick, wheat-based noodles. One cup contains:
- Calories: 279
- Total fat: 0 g
- Cholesterol: 0 mg
- Sodium: 1,850.9 mg
- Total carbs: 59.8 g
- Dietary fiber: 2.9 g
- Sugar: 2.8 g
- Protein: 8.4 g
What About Vegetable Udon Soup?
Vegetable udon soup will have around the same number of calories as regular udon soup. However, it's a healthier choice because you'll get more vitamins, minerals and fiber from the added veggies.
Choosing the Healthiest Soup
Both egg drop and wonton soups are among the better options if you are trying to eat healthy at a Chinese restaurant. A cup of egg drop soup contains 65 calories and only 1.5 grams of fat, while a cup of wonton soup provides 71 calories but only 0.6 grams of fat.
However, both of these soups are high in sodium, with egg drop soup containing 37 percent of the DV and wonton soup containing 38 percent of the DV for this mineral.
The American Heart Association (AHA) recommends no more than 2,300 milligrams of sodium a day — or even better, no more than 1,500 milligrams per day, especially for those with high blood pressure.
Regularly eating too much sodium can lead to high blood pressure and an increased risk for heart disease, per the AHA, so watch your sodium intake the rest of the day if you enjoy either of these soups.