How Many Calories in an Egg Roll

How Many Calories in an Egg Roll

Egg roll, a popular appetizer at American Chinese buffets and takeout spots, entices food enthusiasts with its enticing flavor, satisfying crunch, and comforting nature.

However, health-conscious egg roll aficionados may ponder their dietary benefits. This piece delves into egg rolls’ identity, and nutritional makeup, and suggests healthier methods of relishing them.

What is Egg Roll?

An egg roll is a savory, cylindrical appetizer that is commonly deep-fried, resulting in a crispy outer layer and a moist interior.

The main components of an egg roll are a wheat flour-based wrapper and a filling consisting of various ingredients. The filling typically includes pork, shrimp, shredded green cabbage, carrots, celery, scallions, and seasonings.

In Chinese takeout restaurants and buffets, roast pork is often used, while packaged frozen egg rolls from grocery stores may contain ground or shredded pork.

Variations of egg rolls can also be found, including meatless versions with vegetable fillings, as well as versions made with poultry or seafood.

The Ingredients

  • Ground pork – 1 pound
  • Ground ginger – 1 tsp
  • 1 teaspoon garlic powder, or more to taste
  • Shredded cabbage – 2 cups
  • Shredded carrots – 2 ounces
  • 2 tablespoons all-purpose flour
  • Water – 2 tbsp
  • Peanut oil for frying – 1 quart
  • Egg roll wrappers – 8 (7-inch square)
  • Sesame seeds (Optional) – 2 tbsp

Calories in an Egg Roll

The nutritional content of an egg roll may differ depending on its size and the fillings used. On average, a standard-sized egg roll weighing 89 grams contains the following amounts per serving.

  • Calories: 222
  • Protein: 7.37 grams
  • Fat: 10.6 grams
  • Carbohydrates: 24.3 grams
  • Fiber: 2.3 grams
  • Sodium: 417 mg

Egg rolls offer several health benefits due to the presence of nutrients like fiber and protein.

Healthier Alternatives

The spring roll is a healthier alternative to the egg roll. It has 100 fewer calories per serving and 100 mg less sodium per serving due to its thinner dough.

Are eggs rolls and spring rolls the same?

Egg rolls and spring rolls are different foods. Spring rolls are a popular dish in Cantonese cuisine, served at Chinese dim sum restaurants.

On the other hand, egg rolls are a variation of spring rolls originating from American Chinese cuisine. Spring rolls can be baked, fried, or deep-fried, while egg rolls are typically deep-fried.

The fillings also vary: Cantonese-style spring rolls consist of ground pork, bamboo shoots, shiitake mushrooms, cabbage, and carrots, while egg rolls use celery and scallions instead of bamboo shoots or shiitake mushrooms.

The wrapper for egg rolls, made from wheat flour, water, and egg, is thicker than the rice-based wrapper used for spring rolls. Adding an egg to the wrapper gives the egg roll its distinctive bumpy appearance when deep-fried.

Both types of rolls have stir-fried fillings before wrapping. While spring rolls are traditionally served with Worcestershire-based dipping sauce, egg rolls are typically accompanied by a sweet plum sauce or sweet chili sauce.

Egg Rolls and Weight Loss

Egg rolls can be a challenging choice for those aiming for weight loss. While they are delicious and popular, they tend to be deep-fried and high in calories and fat. One regular-sized egg roll can contain around 200-250 calories and 10-15 grams of fat.

The calorie content can vary depending on the fillings and cooking methods. To make egg rolls more weight-loss-friendly, consider opting for healthier alternatives. You can try making baked egg rolls using whole wheat wrappers, adding plenty of vegetables as fillings, and using lean protein options like chicken or shrimp.

Additionally, watch your portion sizes and pair egg rolls with a side of fresh salad or steamed vegetables to create a balanced meal. Remember, moderation and mindful eating are key to successful weight loss.

Potential Downsides of Eating Egg Rolls

Egg rolls are tasty but may not be considered nutritious due to their sodium and saturated fat content. One egg roll (89 grams) contains 417 mg of sodium, which is 18% of the recommended daily intake.

The average sodium intake among Americans exceeds the recommended amount by 1,093 mg, increasing the risk of high blood pressure.

Additionally, egg rolls contain saturated fat, with one roll providing 9% of the daily value. Exceeding the recommended saturated fat intake may lead to conditions like coronary heart disease and diabetes. If managing blood sugar levels, it’s important to consider the carb content in egg rolls.

Choosing a More Health-Promoting Egg Roll

While egg rolls may not be the most nutrient-dense snacks, it doesn’t necessarily mean you have to eliminate them from your diet, especially if they hold sentimental value or are a favorite. Moderation is key.

One option is to make your own egg rolls instead of buying pre-made ones from restaurants or grocery stores. This allows you to customize the thickness of the wrapper and choose the ingredients and seasonings to suit your preferences, including lean proteins or seafood.

To reduce oil and fat consumption, consider baking the egg rolls instead of deep-frying them, although the texture and appearance of the wrapper may differ.

Making your own egg rolls also gives you the freedom to decide whether to serve them with a dipping sauce and the type of sauce to use. Be mindful of high-calorie, sugary, salty, fatty, and artificially flavored options, and explore healthier alternatives.


Are egg roll wraps healthy?

Egg roll wraps are thin strips of dough used to encase the fillings of egg rolls. While egg rolls themselves can be high in calories due to frying, egg roll wrappers are low in calories and fat. This makes them suitable for inclusion in a healthy, low-calorie diet plan.

How many calories are in a fried vegetable egg roll?

Tai Pei Veggie Egg Rolls have the following nutritional composition per roll: 19g total carbs, 17g net carbs, 7g fat, 4g protein, and 160 calories.

What are egg rolls made of?

An egg roll is a fried appetizer commonly seen on Chinese-American restaurant menus. It features a crispy wheat flour skin filled with shredded cabbage, pork, and various ingredients. The egg rolls are fried in hot oil, served warm, and typically enjoyed with duck sauce or soy sauce.

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