Wonton wrappers: fortified flour evidence, 8 grams at a time

The strongest evidence that reaches a wonton wrapper is about wheat flour in general. A Cochrane review found that iron-fortified wheat flour may cut the risk of anemia by 27% (risk ratio 0.73, 95% CI 0.55 to 0.97, 5 studies, 2315 participants), rated low-certainty and drawn from trials in low and middle income countries. A wrapper is one small source of flour in a day, and we have no measured iron value for US wrappers on this page. What USDA does list, per 3.5 oz (100 g), is 572 mg sodium, 28.2 ug selenium, 0.519 mg thiamin and 134 ug folate, from a single composite with no spread across brands. The match with enriched flour is an inference from those numbers. We did not check a label. The portion is small. USDA weighs a 3.5-inch wonton wrapper at 8 g and a 7-inch egg roll wrapper at 32 g, so ten wontons use about 2.8 oz (80 g) of dough, and each small wrapper carries about 46 mg sodium, recalculated from the 100 g value.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• US wonton and egg roll wrappers list 28.2 ug selenium, 0.519 mg thiamin, 134 ug folate and 572 mg sodium per 3.5 oz (100 g), levels typical of enriched wheat flour. — USDA SR Legacy Wonton wrappers (includes egg roll wrappers), FDC 172802 Evidence E source
  Per 100 g: carbohydrate 57.9 g; protein 9.8 g; sodium 572 mg; thiamin 0.519 mg; riboflavin 0.378 mg; niacin 5.424 mg; folate 134 ug; selenium 28.2 ug

What a real portion looks like

• USDA weighs one 3.5-inch wonton wrapper at 8 g and one 7-inch egg roll wrapper at 32 g, so 10 wontons use about 2.8 oz (80 g) of dough. — USDA SR Legacy Wonton wrappers, FDC 172802, portion table Evidence E source
  1 wonton wrapper (3-1/2 inch square) 8 g; 1 egg roll wrapper (7 inch square) 32 g; 1 oz 28.35 g; per wonton wrapper about 46 mg sodium

What your body absorbs

• In 86 children aged 4-8, about 16% of the iron in wheat-flour dumplings made from iron-fortified flour was absorbed, and adding zinc sulfate cut that to 11.5%. — 90 Indonesian children aged 4-8 y randomized to 3 flours, 86 completed; dumplings with 25 g flour fortified with 60 mg Fe/kg (n = 86) Evidence B source
  Iron absorption 15.9 +/- 6.8% (iron only) vs 11.5 +/- 4.9% with zinc sulfate (P<0.05) vs 14.0 +/- 8.9% with zinc oxide; zinc absorption about 24% in both zinc arms

What it does to your health

• A Cochrane review found iron-fortified wheat flour may cut the risk of anemia by 27%, in 5 studies with 2315 participants, low-certainty evidence. — Cluster or individually randomized trials, general population aged 2 years and above, 3-24 months (n = 2315) Evidence A source
  Anemia RR 0.73 (95% CI 0.55 to 0.97; 5 studies, 2315 participants; low-certainty evidence); hemoglobin +2.75 g/L (very low certainty)
• Pooled before-and-after data from 30 articles link mandatory folic acid fortification of grain to a 95% lower prevalence of red blood cell folate deficiency. — Populations in countries with mandatory wheat flour, maize flour or rice fortification with folic acid Evidence C source
  Serum folate +15.0 nmol/L (95% CI 9.4 to 20.5); RBC folate +329.4 nmol/L (243.9 to 414.9); RBC folate deficiency mPR 0.05 (0.01 to 0.46)

Safety, limits and interactions

• A meta-analysis of 56 studies put self-reported wheat allergy at 0.63% of people and allergy confirmed by food challenge at 0.04%. — Studies of wheat allergy prevalence worldwide, 2007-2022 Evidence C source
  Self-reported 0.63% (95% CI 0.43-0.87%); physician-diagnosed 0.70%; specific IgE positive 0.97%; food challenge 0.04% (0-0.16%)

The bottom line

The folate in enriched flour has a population record. Pooled before and after comparisons from countries with mandatory folic acid fortification of flour or rice link it to a red blood cell folate deficiency prevalence ratio of 0.05 (95% CI 0.01 to 0.46), about 95% lower. The studies were observational by design, and heterogeneity between them was high. How much of the iron in a fortified dumpling gets absorbed was measured once, in 86 Indonesian children aged 4 to 8. From dumplings made with 0.88 oz (25 g) of iron-fortified flour they absorbed 15.9%, and 11.5% when the flour was also fortified with zinc sulfate, in a single meal at Indonesian fortification levels. We found no study of what boiling, steaming or frying does to the wrappers themselves. The caution with data is wheat allergy. A meta-analysis of prevalence studies put self-reported wheat allergy at 0.63% of people and allergy confirmed by food challenge at 0.04% (95% CI 0 to 0.16%), with the challenge data from only two countries. That estimate covers wheat only. Some wrappers also contain egg, and nothing on this page measures egg allergy.

Sources

1. wwrp-daily-r7-01 · dataset
   Wonton wrappers (includes egg roll wrappers), FDC 172802, SR Legacy: Selenium 28.2 ug; Thiamin 0.519 mg; Niacin 5.424 mg; Folate 134 ug; Riboflavin 0.378 mg; Sodium 572 mg; Carbohydrate 57.9 g; Protein 9.8 g per 100 g
   USDA FoodData Central SR Legacy 2018, FDC 172802 (NDB 18368) · checked 2026-09-30
2. wwrp-daily-r7-02 · dataset
   FDC 172802 food_portion: 1.0 wrapper, wonton (3-1/2" square) 8.0 g; 1.0 wrapper, eggroll (7" square) 32.0 g; 1.0 oz 28.35 g
   USDA FoodData Central SR Legacy 2018, FDC 172802 (NDB 18368) · checked 2026-09-30
3. wwrp-daily-r7-03 · RCT
   Iron absorption from the flour fortified with iron only was good (15.9 +/- 6.8%), but when corrections were made for hemoglobin concentrations, it was significantly lower from the flour cofortified with zinc sulfate (11.5 +/- 4.9%; P < 0.05) but not from the flour cofortified with zinc oxide (14.0 +/- 8.9%).
   Am J Clin Nutr, 2002 · checked 2026-09-30
4. wwrp-daily-r7-04 · Cochrane review
   Iron-fortified wheat flour with or without other micronutrients added versus wheat flour (no added iron) with the same other micronutrients added may reduce by 27% the risk of anaemia in populations (risk ratio (RR) 0.73, 95% confidence interval (CI) 0.55 to 0.97; 5 studies, 2315 participants; low-certainty evidence).
   Cochrane Database Syst Rev, 2021 · checked 2026-09-30
5. wwrp-daily-r7-05 · meta-analysis of observational studies
   For RBC folate concentrations, the MDM was 329.4 nmol/L (95% CI: 243.9-414.9). For RBC folate insufficiency and deficiency, mPRs were 0.16 (95% CI: 0.08-0.30) and 0.05 (95% CI: 0.01-0.46), respectively.
   J Nutr, 2026 · checked 2026-09-30
6. wwrp-daily-r7-06 · meta-analysis of observational studies
   The prevalence of wheat allergy was 0.63% (95% CI: 0.43-0.87%) for self-reported, 0.70% (95% CI: 0.18-1.22%) for self-reported physician-diagnosed, 0.22% (95%CI: 0.07-0.65%) for skin prick test positive, 0.97% (95% CI: 0.43-2.20%) for specific immunoglobulin E positive, and 0.04% (95% CI: 0-0.16%) for food challenge.
   Nutrients, 2023 · checked 2026-09-30