Egg rolls are high in calories. So, if you are on a healthy-eating spree, limit the amount of egg rolls you eat, or choose healthier options to minimize the intake of calories. This article provides information regarding the calories in egg rolls.
Egg roll is a delicious appetizer and a staple Asian cuisine. It is one of the most common egg recipes in China, Indonesia, Vietnam, and Japan. It is a sumptuous variant of one of the best appetizer recipes, spring rolls. Egg roll recipes vary from region to region, and there are American, Mexican, and Indian variants as well. Generally, an egg roll is made using various chopped vegetables, noodles, and meat. All the ingredients are wrapped in a thin dough sheet to form rolls. These rolls are dipped in egg batter, also called egg wash, and then deep-fried. Due to the process of deep frying, egg roll calories are literally ‘sky high’, which is the reason why you need to limit their intake if you are a health-conscious person.
Most of the egg roll making methods and recipes seem delicious and tempting, but all those ingredients that are deep-fried in oil, make egg roll heavy on the stomach as well as your health. The best thing about eating these rolls is that they are filling and a great source of protein since they contain eggs. However, along with high amounts of proteins, they also contain cholesterol, carbohydrates, and saturated fats. Though all these nutrients are essential, excess of these nutrients may be harmful for you if you are affected by certain medical conditions like high-blood pressure, diabetes, heart diseases, obesity, etc. However, you can still control the calories by trying its variants that are shallow-fried, semi-fried, or even baked. You can also replace meat with more vegetables, which make the rolls healthier. Following are the nutrition facts of one-serving size egg roll that weighs about 57g.
|Nutrition||Amount||Daily Value (%)|
|Calories from fat||54||–|
|Total fat||6 g||9%|
|Saturated fat||2 g||10%|
|Total carbohydrates||15 g||5%|
|Dietary fibers||2 g||8%|
From the aforementioned table, it is clear that one-serving size egg roll contains about 100 calories. These calories might not be harmful if you limit it to only one egg roll. However, if you increase their intake, the number of calories will increase automatically. Also, the calories will increase with the stuffing which is used to make that particular egg roll. For instance, if it is a vegetable egg roll, then it might contain less calories than a meat or chicken egg roll.
You can easily make homemade egg rolls with healthy vegetables, and foods that contain less cholesterol and less calories. Following are the calories of egg rolls that are available at some of the popular restaurants across the US:
- 1 Chinese Egg Roll: 102 calories
- 1 Homemade Bacon and Egg Roll Sandwich: 318 calories
- 1 Vegetable Egg Roll: 160 calories
- 1 Chung’s Pork Egg Roll: 170 calories
- 1 Panda Express Chicken Egg Roll: 67 calories
- 1 Chinese Food Roast Pork Egg Roll: 113 calories
- 1 Starbucks Ham, Egg and Cheese Artisan Roll Sandwich: 370 calories
- 1 Jack In the Box Egg Roll: 134 calories
- 1 piece of Lumpia Philippine Style Egg Roll: 55 calories
- 1 Deli Bacon Egg and Cheese on a Roll: 420 calories
- 1 Chili’s Grill & Bar Southwestern Egg Roll W/O Sauce: 220 calories
- 1 box of Lean Cuisine Vegetable Egg Roll: 320 calories
- 1 Chung’s White Meat Chicken Egg Roll with Sauce: 150 calories
- 1 Egg Roll with Beef: 113 calories
- 1 Egg Roll with Shrimp: 105 calories
- 1 Chicken Egg Roll: 115 calories
Thus, the calories differ a lot as per the change in the stuffing ingredients. On an average, a medium-sized egg roll contains about 100 calories, that are palatable if you are not leading a totally sedentary lifestyle. Well, if you are, then you need to indulge in physical exercises, in order to eat and digest a lot of egg rolls!
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.