1 serving (85 grams) contains 200 calories, 6.0 grams of protein, 10.0 grams of fat, and 24.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 35% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 27.8 mg | 9% | |
| Sodium | 1111.1 mg | 48% | |
| Total Carbohydrates | 66.7 g | 24% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 5.6 g | ||
| protein | 16.7 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 277.8 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg rolls
Egg rolls are a popular appetizer in Asian cuisine, particularly in Chinese-American dining. These rolls typically consist of a thin wheat flour wrapper filled with a mixture of cooked vegetables (like cabbage, carrots, and bean sprouts) and often protein such as pork, chicken, or shrimp, before being deep-fried to achieve a crispy texture. Nutritionally, an egg roll provides a mix of macronutrients: carbohydrates from the wrapper, protein from the filling, and fats from frying oil. A single egg roll (about 89 grams) contains approximately 220 calories, 10 grams of fat, 24 grams of carbohydrates, and 6 grams of protein. Though often high in sodium and fats due to frying, homemade or baked varieties can offer healthier options by controlling ingredients and cooking methods.
Health Benefits
- Rich in protein from fillings like pork or chicken, supporting muscle repair and growth.
- Provides dietary fiber from vegetables such as cabbage and carrots, aiding in digestion and promoting gut health.
- Source of essential vitamins like Vitamin A from carrots, which supports vision and immune function.
Dietary Considerations
Selection and Storage
Store cooked egg rolls in an airtight container in the refrigerator for up to 3-4 days. Reheat in an oven or air fryer to restore crispiness.
Common Questions About Egg rolls Nutrition
Are egg rolls high in protein?
Egg rolls typically contain 3-6 grams of protein per roll, depending on the filling (e.g., pork, chicken, or vegetables). Protein content is modest compared to other foods, as the majority of calories come from the fried wrapper and oils used in preparation.
Can I eat egg rolls on a keto diet?
Egg rolls are not keto-friendly due to their high carbohydrate content from the wrapper, which alone can contribute 15-20 grams of carbs per roll. A keto alternative would involve using low-carb wrappers or serving the filling without the wrapper.
Are egg rolls healthy to eat?
Egg rolls can be enjoyed in moderation, but they are often high in calories (around 150-200 calories per roll) and unhealthy fats due to deep frying. Opt for baked or air-fried versions to reduce fat content, or consume with nutrient-dense sides like fresh vegetables.
How many egg rolls should I eat in one serving?
A typical serving size is one or two egg rolls, which provides around 150-400 calories depending on their size and filling. Pair them with a salad or steamed vegetables to balance your meal and avoid overeating.
How do egg rolls compare to spring rolls?
Egg rolls differ from spring rolls in their thicker, egg-based wrapper and fried preparation, which makes them higher in calories and fat. Spring rolls often have a thinner wrapper and may be served fresh or lightly fried, making them a lighter option overall.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- What’s In Your Egg Roll? Understanding Nutritional ValueHarvard School of Public HealthExplains the nutritional makeup of egg rolls and their impact on overall dietary health.
- Dietary Guidelines 2020-2025: Quick Service Foods and Nutritional ImpactsU.S. Department of Health and Human ServicesDiscusses quick-service foods like egg rolls and their fit within a balanced diet based on USDA guidelines.
- Energy Density and Portion Size of Asian Appetizers like Egg RollsAmerican Journal of Clinical NutritionPeer-reviewed article analyzing the energy density of Asian appetizers, including egg rolls, and portions' impact on health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
