Chicken egg roll

Appetizer

Item Rating: 67/100

1 serving (125 grams) contains 318 calories, 12.3 grams of protein, 14.8 grams of fat, and 33.8 grams of carbohydrates.

Nutrition Information

1 cup (125g)

Calories		317.5
% Daily Value*
Total Fat		14.8 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	6.0 g
Cholesterol		16.2 mg	5%
Sodium		565 mg	24%
Total Carbohydrates		33.8 g	12%
	Dietary Fiber	2.9 g	10%
	Sugars	6.6 g
protein		12.3 g	24%
Vitamin D		0 mcg	0%
Calcium		55 mg	4%
Iron		2.0 mg	11%
Potassium		332.5 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Chicken egg roll Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 133 cal (41.9%)

Protein: 49 cal (15.5%)

Carbs: 135 cal (42.6%)

About Chicken egg roll

Chicken egg rolls are a popular appetizer derived from Chinese cuisine and widely enjoyed in various Asian-American dishes. They consist of a crispy fried wrapper, typically made from wheat, filled with a mixture of shredded chicken, cabbage, carrots, and seasonings. Each roll provides a balanced mix of macronutrients—protein from chicken, dietary fiber from vegetables, and carbohydrates from the wrapper. A single chicken egg roll (approximately 100-120 grams) contains around 200 calories, 5-6 grams of protein, and 2-3 grams of dietary fiber, depending on the recipe. It may also provide small amounts of vitamins A, C, and B6, as well as iron and potassium from the vegetables, making it a moderately nutrient-dense food choice. However, due to frying, they are typically higher in fat, particularly saturated fat. As such, they are best consumed in moderation as part of a balanced diet.

Health Benefits

• Rich in protein (5-6 grams per serving), which supports muscle repair and immune function.
• Contains vitamin A from carrots and cabbage, promoting eye health and immune system support.
• Provides dietary fiber (approximately 2-3 grams per roll), which aids digestion and supports gut health.

Dietary Considerations

Allergens: Contains wheat, soy (if used in wrapper or sauce), egg (possible in wrapper or filling)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Gluten-free diets, vegan diets, low-fat diets (due to frying)

Selection and Storage

Store cooked egg rolls in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to restore crispness. For uncooked rolls, freeze individually on a baking sheet before transferring to a freezer bag.

Common Questions About Chicken egg roll Nutrition

How much protein and how many calories are in a chicken egg roll?

An average chicken egg roll contains about 7-9 grams of protein and approximately 150-200 calories, depending on its size and preparation method. The nutritional content can vary if it’s fried versus baked, with fried versions being higher in calories due to added oil.

Can I eat a chicken egg roll on a low-carb or keto diet?

Chicken egg rolls are not ideal for a keto or low-carb diet as they typically contain 20-25 grams of carbohydrates, mostly from the wrapper. However, you can make or purchase low-carb versions using almond flour or lettuce wraps instead of traditional wrappers.

Are there any health concerns with eating chicken egg rolls?

Chicken egg rolls can be high in sodium, with some containing up to 400-500 mg of sodium per roll, which may contribute to high blood pressure if consumed in excess. Fried versions may also contain unhealthy trans fats if not cooked with healthier oils. Opting for baked or air-fried options can make them healthier.

What is the recommended serving size for chicken egg rolls?

A standard serving size is typically one chicken egg roll, which provides about 150-200 calories. Pairing it with a side of steamed vegetables or a light salad can help balance your meal and boost its nutritional value.

How does a chicken egg roll compare to a vegetable egg roll in nutrition?

Chicken egg rolls generally have more protein, around 7-9 grams, compared to vegetable egg rolls, which often contain 2-4 grams of protein. However, vegetable egg rolls are typically lower in calories and fat, making them a lighter option, depending on your dietary goals.

Data Sources & Scientific References

1. USDA FoodData - Chicken egg roll Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →