Egg rolls, a beloved appetizer found at Chinese buffets and takeout restaurants across various regions, including the United States and Canada, are a delightful culinary treat.

What elevates these crispy, deep golden-yellow rolls to the status of a favorite among food enthusiasts? It’s their irresistibly delicious flavor, satisfying crunch, and the comforting essence they bring to the dining experience that make them so appealing.

However, many egg roll enthusiasts might find themselves pondering the question of whether these delectable rolls can be considered a healthful addition to their dietary habits.

This article delves into the nature of egg rolls, examining their nutritional makeup and suggesting some healthier alternatives for savoring this classic dish.

What are Egg Rolls?

Egg rolls are a cylindrical, savory appetizer that is typically deep-fried, resulting in a delightful crunchy exterior paired with a moist and flavorful interior. These delectable treats are primarily composed of a wheat flour-based wrapper and a filling that features a harmonious blend of ingredients.

The filling commonly consists of:

• pork 
• shrimp 
• shredded green cabbage 
• carrots
• celery 
• scallions
• various seasonings

In many Chinese takeout restaurants and buffets, roast pork is a familiar filling, while packaged frozen egg rolls available in grocery stores often contain either ground or shredded pork. It is worth noting that egg rolls can also be prepared in diverse varieties, including meatless options that focus on vegetables, as well as variations using poultry or seafood.

Are Egg Rolls and Spring Rolls the Same?

While egg rolls may appear similar to spring rolls, they are actually distinct culinary items. A spring roll is a beloved dim sum dish within Cantonese cuisine, commonly found in Chinese dim sum restaurants. In contrast, the egg roll is a variation that arose from American Chinese cuisine.

Spring rolls can be baked, fried, or deep-fried, whereas egg rolls are predominantly prepared through deep-frying. Furthermore, the fillings differ significantly—classic Cantonese-style spring rolls typically include ground pork, bamboo shoots, shiitake mushrooms, cabbage, and carrots.

The egg roll wrapper, made from a mixture of wheat flour, water, and egg, is thicker compared to the rice-based wrapper utilized in spring rolls. The addition of egg in the wrapper contributes to the egg roll's unique bumpy texture when deep-fried.

Both types of rolls have their fillings stir-fried prior to being wrapped. Finally, while both are served with a condiment, the choice of sauce varies: traditional spring rolls are typically accompanied by a Worcestershire-based dipping sauce in Cantonese dim sum restaurants, whereas egg rolls are often paired with a sweet plum sauce or sweet chili sauce.

Nutrition Facts of Egg Rolls

The nutritional content of an egg roll can fluctuate depending on its size and the specific fillings used. However, on average, a typical egg roll weighing 100 grams provides a solid nutritional profile.

• Calories: 250
• Protein: 8.3 grams
• Fat: 12 grams
• Carbohydrates: 27 grams
• Fiber: 2.6 grams
• Sodium: 465 mg

Among the nutrients that egg rolls offer, fiber and protein stand out for their health benefits.

Vegetables Enhance Their Fiber Content

According to a standard 2,000-calorie diet, a single egg roll can serve as a beneficial source of dietary fiber, supplying about 10% of the Daily Value (DV) for this essential nutrient.

Dietary fiber plays a crucial role in health, contributing to feelings of fullness, supporting regular bowel movements, and potentially lowering the risk of colorectal cancer and heart disease, among other benefits.

The latest dietary guidelines suggest that individuals should aim for a daily intake of 25 to 38 grams of dietary fiber.

Potential Protein Source

Depending on its size, an egg roll can also deliver a noteworthy amount of protein. The 100-gram serving mentioned above offers approximately 16% of the DV.

Protein is vital for numerous bodily functions, including the growth, upkeep, and repair of cells, and is integral in the formation of enzymes and hormones. In various cultures, including Indian (anda roll), Australian, Japanese (negiyaki), and Canadian, egg rolls are enjoyed not only for their taste but also for their nutritional advantages.

Potential Downsides of Consuming Egg Rolls

Egg rolls are undeniably tasty and can offer some nutritional advantages, yet they are often viewed as less nutritious due to their significant levels of sodium and saturated fats.

High Sodium Content

A single egg roll (approximately 100 grams) typically contains around 470 mg of sodium, which accounts for about 20% of the daily recommended intake of 2,300 mg. This is particularly concerning as the average sodium consumption in various countries, including the United States, Australia, and Canada, often exceeds the recommended levels. 

With sodium being prevalent in numerous processed foods, including egg rolls, it is all too easy to unintentionally consume more sodium than intended. Excessive sodium intake can heighten the risk of developing hypertension (high blood pressure), which is a growing concern globally.

High in Saturated Fats and Carbohydrates

Another factor that limits the nutritional density of egg rolls is their saturated fat content. One egg roll (100 grams) contributes approximately 10% of the daily value (DV) for saturated fat. The 2020–2025 Dietary Guidelines suggest that individuals should limit saturated fat intake to no more than 10% of total daily calories. Unfortunately, indulging in multiple egg rolls can easily lead to surpassing this recommendation.

Research indicates that about 70–75% of adults worldwide exceed this advised 10% threshold. Overconsumption of saturated fats has been associated with a higher risk of developing serious health issues such as coronary heart disease, diabetes, and other long-term health conditions. For those living with diabetes, it is also crucial to consider the carbohydrate content in egg rolls to effectively manage blood sugar levels.

Opting for Healthier Egg Rolls

While egg rolls might not rank as the most nutrient-rich snacks available, there’s no reason to eliminate them from your culinary repertoire, especially if they hold a special place as a favorite or comfort food. Instead, consider enjoying them in moderation to strike a balance in your diet.

One excellent alternative is to prepare your own egg rolls at home rather than relying on pre-packaged versions from grocery store freezers or takeout options from restaurants. This approach allows you to customize the thickness of the wrappers to suit your taste preferences.

Furthermore, you have the freedom to select a variety of ingredients and spices, including opting for lean proteins or seafood, which can enhance the nutritional value of your dish.

To make your egg rolls even healthier, consider baking them instead of deep-frying. This simple change can significantly decrease the amount of oil and fat in your meal. Just remember that the texture and appearance of the wrappers may differ when baked compared to fried versions.

By crafting your own egg rolls, you also gain the advantage of choosing whether to pair them with a dipping sauce and selecting the kind that suits your palate. Many commercial sauces can be laden with calories, sugar, salt, fat, and artificial ingredients; however, there are plenty of healthier alternatives available or you can easily create your own. Discover more options here.

The Bottom Line

Egg rolls are a delightful appetizer inspired by Chinese cuisine, widely enjoyed across various cultures, including in the United States and Australia. Typically, they are served whole or cut in halves, making them perfect for sharing.

From a nutritional standpoint, while egg rolls are undeniably tasty, they may not be the healthiest choice. These treats are often salty and deep-fried, leading to oil being absorbed into both the wrapper and the filling during the cooking process. This absorption can significantly elevate the overall calorie and fat content.

Despite their appealing flavor, egg rolls lack nutrient density, so it's advisable to enjoy them in moderation. In Japanese cuisine, similar fried dishes, such as harumaki (spring rolls), are enjoyed but are often prepared with less oil.