Wonton wrappers are a low carb and versatile ingredient that can be used to make a variety of appetizers, meals, and desserts. But when closely monitoring your carb intake on a low carb or keto diet, it’s important to understand exactly how many net carbs are in a wonton wrapper. In this comprehensive guide, we’ll break down the carb count in wonton wrappers, explain what net carbs are, look at how wonton wrapper nutrition compares to other types of wrappers and skins, provide tips for reducing the carbs in wonton wrappers even further, and share some delicious low carb wonton recipe ideas.
What are the Total Carbs in Wonton Wrappers?
The total carbohydrate content in a standard 3-inch square wonton wrapper is around 4-5g. However, to find the net carbs you need to take the fiber into account. Most wonton wrappers contain 1-2g of dietary fiber per wrapper. Fiber is a type of carbohydrate that our bodies cannot digest, so we can subtract the grams of fiber from the total carbs to find the net carbs.
Breaking Down Wonton Wrapper Nutrition
Here is the full nutrition data for a typical wonton wrapper:
- Calories: 25
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 48mg
- Total Carbohydrates: 5g
- Dietary Fiber: 1g
- Sugars: 0g
- Protein: 1g
Net Carbs in Wonton Wrappers
To calculate the net carbs in a wonton wrapper, you take the total carbs and subtract fiber:
Total Carbs: 5g
– Dietary Fiber: 1g
= Net Carbs: 4g
So each 3-inch square wonton wrapper contains about 4g net carbs.
Wonton Wrapper Carbs vs. Other Wrappers
How does the carb count of wonton wrappers compare to other low carb wrapper and skin options?
Spring Roll Wrappers
Spring roll wrappers are very similar to wonton wrappers in thickness and ingredients. The average nutrition facts for a standard 7-inch spring roll wrapper are:
- Total Carbs: 9g
- Dietary Fiber: 2g
- Net Carbs: 7g
So spring roll wrappers contain approximately 3g more net carbs per wrapper compared to wonton wrappers. The larger size accounts for the increased carb amount.
Egg Roll Wrappers
Egg roll wrappers are larger and thicker than wonton wrappers. The average nutrition info per 8-inch egg roll wrapper is:
- Total Carbs: 15g
- Dietary Fiber: 2g
- Net Carbs: 13g
Egg roll wrappers are significantly higher in carbs than wonton wrappers. The bigger size and extra egg used contributes to almost 3 times as many net carbs.
Nori Seaweed Sheets
Nori sheets made from dried seaweed provide a popular lower carb wrapper option. The typical nutrition facts for a sheet are:
- Total Carbs: 5g
- Dietary Fiber: 3g
- Net Carbs: 2g
With only 2g of net carbs per sheet, nori contains fewer carbs than wonton wrappers. But the flavor and texture is quite different.
Coconut Wrappers
Wrappers made from coconut flour provide a grain-free choice. The average nutrition data per wrapper is:
- Total Carbs: 4g
- Dietary Fiber: 2g
- Net Carbs: 2g
Coconut wraps match wonton wrappers in net carbs. They can provide a great gluten-free and nut-free option.
Lettuce Leaves
Large lettuce leaves like iceberg or romaine can also be used as edible low carb wrappers.
The nutrition information for 1 large iceberg lettuce leaf is:
- Total Carbs: 1g
- Dietary Fiber: 0g
- Net Carbs: 1g
With just 1g of net carbs per leaf, lettuce makes a great ultra low carb wrapper choice.
Tips for Reducing Carbs in Wonton Wrappers
Here are some tips for lowering the net carb count in wonton wrappers:
1. Get Mini Wonton Wrappers
Mini wonton wrappers are smaller in size – around 2 inches square. So the carb count is a bit lower per wrapper compared to the standard 3 inch size. You can typically find mini wonton wrappers right next to the regular ones in major grocery stores and Asian markets.
2. Use Square Wrappers
Square wonton wrappers contain fewer carbs than round wrappers of the same size since the circles use more flour.
3. Portion Un-Wrapped Filling
For dishes like wonton soup, you can portion the uncooked filling directly into the broth instead of wrapping in wontons to avoid the wrapper carbs altogether.
4. Double Wrap
If making fried wontons or other filled wraps, double wrapping spreads the total carb count over more bites.
5. Freeze Extra Wrappers
Since wonton wrappers are very thin, they can dry out quickly. Freeze any unused wrappers for up to 3 months so none go to waste.
Low Carb Wonton Recipe Ideas
Here are some delicious keto-friendly recipe ideas that use wonton wrappers:
Wonton Soup
For keto wonton soup, use shirataki noodles and portion the filling directly into the broth instead of wrapping in wontons.
Chicken Wonton Cups
Line mini muffins tins with wonton wrappers, bake into cups, and fill with chicken salad.
Caprese Wonton Cups
Bake into mini cups, fill with mozzarella, tomato, basil and balsamic drizzle for a tasty app.
BLT Wontons
Fill wonton wrappers with bacon, lettuce, tomato and mayo for a delicious low carb twist on BLTs.
Cheeseburger Wontons
Add cooked ground beef, cheese, mustard, and pickle to wonton wrappers for an easy keto snack.
Crab Rangoon
Fill wrappers with crab meat, cream cheese, scallions, and seasonings to make this classic appetizer keto-friendly.
Should You Eat Wonton Wrappers on a Low Carb Diet?
Wonton wrappers can definitely fit into a keto diet when consumed in moderation, but they may cause issues for some following stricter low carb diets like carnivore.
Keto Diet
At around 4g net carbs per wrapper, wontons generally fit within keto macros if portioned as part of meals and snacks. Just be mindful of exceeding 20g total daily carbs.
Paleo Diet
Most wonton wrappers contain wheat flour so they are not paleo-friendly. But wrappers made with almond flour or coconut flour can provide a paleo wonton option.
Whole30 Diet
Wonton wrappers are off limits on the Whole30 diet which eliminates grains, legumes, dairy, sugar and processed foods.
Carnivore Diet
The carnivore diet only includes meat, fish, eggs, and some dairy products. The grains in traditional wonton wrappers make them non-compliant.
Homemade Low Carb Wonton Wrapper Recipe
To make easy keto wonton wrappers at home:
Ingredients:
- 1/2 cup almond flour
- 1/4 cup coconut flour
- 1/4 teaspoon sea salt
- 1 egg
- 2 teaspoons water
Instructions:
- In a medium bowl, whisk together the almond flour, coconut flour and salt.
- Add the egg and water and stir until a sticky dough forms.
- On a clean surface, roll the dough into a log and cut into 10 equal pieces. Roll each piece into a small square around 3 inches.
- Heat a non-stick pan over medium heat. Cook each wrapper for 1-2 minutes per side until lightly browned.
This recipe makes 10 square keto wonton wrappers with only 2g net carbs each.
Frequently Asked Questions
Can you eat wonton wrappers raw?
Wonton wrappers are very thin and the ingredients typically used do not require cooking. So they can safely be consumed raw in dishes like summer rolls. However, lightly cooking or steaming them can help improve the texture.
Are wonton wrappers gluten free?
Most traditional wonton wrappers contain wheat-based flour so they are not gluten-free. However, wrappers made with alternative flours like rice flour or almond flour can be gluten-free.
Do you eat the wonton wrappers?
Yes, wonton wrappers are very thin and meant to be fully eaten when used to wrap dumplings, spring rolls, etc. The wrappers provide structural support and become part of the dish.
Can you freeze wonton wrappers?
Wonton wrappers can be placed in a single layer in a sealed freezer bag and frozen for up to 3 months. Allow to thaw in the fridge overnight before using.
Can I use egg roll wrappers instead of wonton wrappers?
Egg roll wrappers can be used in place of wonton wrappers in recipes, however they are thicker and larger so the carb count will be higher.
Conclusion
Wonton wrappers contain around 4g of net carbs per square, which can fit into keto diets in moderation. Mini wrappers or homemade coconut flour wrappers can further reduce carbs. Wontons can provide a versatile low carb ingredient but should be avoided on stricter diets like carnivore and Whole30. Use portion control and incorporate wontons into low carb meals for the best results.
