Veggie egg roll

Appetizer

Item Rating: 69/100

1 serving (89 grams) contains 150 calories, 4.0 grams of protein, 6.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240.5g)

Calories		405.4
% Daily Value*
Total Fat		16.2 g	20%
	Saturated Fat	2.7 g	13%
	Polyunsaturated Fat	0 g
Cholesterol		13.5 mg	4%
Sodium		1081.1 mg	47%
Total Carbohydrates		54.1 g	19%
	Dietary Fiber	5.4 g	19%
	Sugars	5.4 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		54.1 mg	4%
Iron		1.9 mg	10%
Potassium		405.4 mg	8%

* 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

🍯 Low sugar

Source of Calories

Fat: 145 cal (36.0%)

Protein: 43 cal (10.7%)

Carbs: 216 cal (53.4%)

About Veggie egg roll

Veggie egg rolls are a popular appetizer or snack in East Asian cuisine, particularly in Chinese-American restaurants. They consist of a thin wheat flour wrapper filled with a mixture of vegetables like cabbage, carrots, and bean sprouts and are typically deep-fried to create a crispy exterior. Nutritionally, veggie egg rolls offer a moderate amount of carbohydrates and fats due to the wrapper and frying process, along with some dietary fiber, vitamins (like vitamin A and vitamin C), and minerals (such as potassium and iron) from the vegetable filling. However, their caloric content can vary based on cooking method and portion size.

Health Benefits

• Good source of dietary fiber from cabbage and carrots, which supports healthy digestion.
• Rich in vitamin A from carrots, contributing to good vision and immune system support.
• Contains vitamin C from vegetables, aiding in collagen production and protecting cells from oxidative stress.

Dietary Considerations

Allergens: Contains wheat, soy (often in sauce or wrapper ingredients), egg (sometimes used in wrappers)

Suitable for: Vegetarian diets (if no egg/dairy in the wrapper)

Not suitable for: Gluten-free diets, vegan diets (if wrappers or recipes include eggs or dairy), low-fat diets

Selection and Storage

Store cooked veggie egg rolls in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to retain crispiness. Freeze uncooked egg rolls for up to 2 months; cook directly from frozen for best texture.

Common Questions About Veggie egg roll Nutrition

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

A standard veggie egg roll contains approximately 150-200 calories and about 3-5 grams of protein, depending on the size and recipe. It is also typically high in carbohydrates due to the wrapper and often includes small amounts of fiber and vitamins from the vegetables.

Can I eat veggie egg rolls on a keto or low-carb diet?

Veggie egg rolls are not ideal for a keto or low-carb diet, as they typically contain around 20-25 grams of carbohydrates per roll due to the wheat-based wrapper. To make a lower-carb version, consider using cabbage leaves or low-carb wraps as a substitute for the traditional wrapper.

Are veggie egg rolls healthy to eat?

Veggie egg rolls can be a healthy option when consumed in moderation, as they typically provide fiber and some vitamins from the vegetables. However, they are often deep-fried, which increases calorie and unhealthy fat content. Baking them or using an air fryer can be a healthier preparation method.

What is a recommended portion size for veggie egg rolls?

A recommended portion size for veggie egg rolls is 1-2 rolls depending on your calorie needs and dietary goals. Pair them with a side of salad or steamed vegetables to create a more balanced meal and avoid exceeding your calorie and carb intake.

How do veggie egg rolls compare to spring rolls?

Veggie egg rolls and spring rolls are similar but differ in preparation and nutritional content. Egg rolls have thicker, wheat-based wrappers and are often deep-fried, making them higher in calories and fat. Spring rolls usually have thinner rice-paper wrappers and are often served fresh, resulting in fewer calories and less fat.

Data Sources & Scientific References