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How Many Calories Are In An Egg Roll

Egg rolls are a popular and delicious dish many worldwide enjoy. Egg rolls are famous in Chinese and Asian cuisine because of their crispy exterior and savory filling. Health-conscious individuals or those counting calories should understand how many calories are in an egg roll and what nutrients are contained in an egg roll.

Throughout this article, we will dissect the components of an egg roll and explore how many calories are in an egg roll that can be found in this delicious treat and the ingredients that go into it.

Basics Of Egg Roll?

Let’s first discuss what an egg roll is before discussing how many calories are in an egg roll. Egg rolls are Chinese appetizers made from a filling encased in a thin dough wrapper and fried until crispy. The filler usually includes cabbage, carrots, bean sprouts, meat, and seafood. The egg rolls are typically served with a sweet, sour, or soy sauce dipping sauce.

Are Egg Rolls Good For Diet?

Egg rolls are tasty and satisfying, but there are better choices for healthy eating. They’re deep-fried and high in calories, unhealthy fats, and sodium. They’re usually packed with vegetables and protein, but frying can make them less nutritious. Being mindful of portion sizes and occasionally enjoying egg rolls fits within a balanced diet. Those seeking a healthier alternative might prefer fresh spring rolls filled with nutrient-rich ingredients.

Egg Roll Nutritional Value

An egg roll combines crispy textures with savory fillings for a delightful dish. In general, egg rolls contain the following nutrients, although the nutritional value can vary depending on their ingredients and preparation methods: 

Calories: Egg rolls typically have 200 to 300 calories. Calorie counts may vary by size and filling, as mentioned earlier.

Carbohydrates: There are a lot of carbohydrates in egg rolls since they are mostly made with wheat-based dough. Egg rolls typically contain around 20 to 25 grams of carbohydrates, which can vary.

Protein: Egg rolls may contain meat, seafood, or tofu as fillings, providing a source of protein. Egg rolls can contain between 4 and 6 grams of protein, depending on their type and amount of filling.

How Many Calories Are In An Egg Roll

Fat: Egg rolls are typically deep-fried, so their fat content may be higher. An egg roll is estimated to contain an average of 8 and 12 grams of fat. However, this can vary depending on the oil used for frying and the filling ingredients.

Fiber: Egg rolls contribute little to your fiber intake. You can increase the fiber content slightly using whole wheat wrappers or adding extra veggies.

Sodium: Soy sauce and other seasonings are often used in fillings and as dipping spices. An egg roll can contain between 300 and 400 milligrams of sodium.

Vitamins and Minerals: Vegetables can enhance the nutritional value of egg rolls by adding them to the filling. Some of the most common vegetables are cabbage, carrots, and onions, packed with essential vitamins and minerals, including vitamins A, C, potassium, and many more.

Egg rolls vary in calories according to their size and ingredients. A larger egg roll or meat or seafood filling may contain more calories. Let’s examine how many calories are in an egg roll.

How Many Calories Are In An Egg Roll?

The following is a breakdown of the approximate calorie content of different types of egg rolls that are available:

How Many Calories Are In An Egg Roll

  • There are 250-300 calories in chicken egg rolls
  • The calories in a vegetable egg roll range from 200 to 250
  • There are 300-350 calories in a pork egg roll
  • There are 300-350 calories in a shrimp egg roll

These calorie counts should be considered as they are estimates and can vary depending on the recipe used and the method of cooking used.

Healthier Alternatives and Tips:

After knowing how many calories are in an egg roll, some healthiest alternative tips exist. Here are some tips for making healthier egg rolls:

Baked Egg Rolls: You can reduce the fat content of egg rolls by baking or air-frying them rather than deep-frying them.

Lean Protein: Make egg rolls at home with leaner protein sources such as chicken breast, shrimp, mushrooms, or tofu fillings.

How Many Calories Are In An Egg Roll

Vegetable-Rich Fillings: The vegetable filling in egg rolls adds a high level of nutrition and fiber to the meal.

Mindful Portion Control: It is essential to watch how many egg rolls you consume, as they contain many calories.

Dipping Sauces: Choose lower-sodium dipping sauce options or make healthier dipping sauces using reduced-sodium soy sauce or other alternatives.


It’s essential to know how many calories are in an egg roll and what nutrients are in egg rolls, especially if you’re watching your calorie intake. Egg rolls can be enjoyed as part of a balanced diet by making intelligent choices about ingredients and cooking methods. Egg roll nutritional value can be significantly improved by incorporating nutrient-rich ingredients and controlling portion sizes.

Frequently Asked Questions

Here are some questions about egg rolls:

Q: What are egg rolls made of?

The egg roll is a popular Chinese and Asian dish. The savory filling is wrapped in a thin sheet of wheat-based dough. A typical filling consists of shredded vegetables containing minced meat or seafood, such as pork, chicken, shrimp, or tofu. A crispy egg roll is made by deep-frying it after it has been assembled.

Q: Do you know how many calories are in an egg roll?

There are approximately 200 to 3000 calories in a standard egg roll. A variety of factors may influence the calorie content of a dish, such as its size, its filling, and its method of cooking.

Q: Are there healthier alternatives to traditional deep-fried egg rolls? 

Egg rolls are one of many healthy alternatives to deep-fried ones. You can reduce the fat content of egg rolls by baking or air frying them. You can also load up on vegetables or choose whole-wheat wrappers for a healthier option.

Q: Can vegetarians enjoy egg rolls? 

Egg rolls are suitable for vegetarians. Several egg roll recipes use vegetable-only fillings, making them vegetarian-friendly. Vegetables and plant-based proteins can be used to customize fillings.

Q: Are egg rolls gluten-free? 

There is no gluten-free dough substitute for traditional egg rolls, but they are made from wheat flour. Always check the ingredients and labels to get egg rolls that meet your dietary needs.








Huzaifa Tanveer
Huzaifa Tanveer
I am a content writer and Blog writer with around 1 year of experience in this field. I can create SEO-friendly, valuable content for every type of website, including blogs, digital platforms, and e-commerce stores


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