One egg roll = 200+ calories + 400mg sodium.

Yep—just one packs 20% of your day’s salt.

Still craving it?

Let’s talk facts before the next bite.

What Are Egg Rolls?

Egg rolls are a popular appetizer in Chinese-American cuisine, featuring a crispy, deep-fried wrapper stuffed with a mix of cabbage, carrots, pork, and sometimes shrimp. While undeniably delicious, their nutrition profile can be a mixed bag—depending on how they’re made.

Egg Rolls vs. Spring Rolls: What’s the Difference?

Before we dive into nutrition, let’s clear up a common mix-up:

• Egg Rolls: Thick, crispy, deep-fried, and usually contain meat.
• Spring Rolls: Thinner, often baked or fresh, with lighter fillings like veggies and shrimp.

Spring rolls are generally the healthier cousin, but if you’re craving that satisfying crunch, egg rolls can still fit into a balanced diet—if you choose wisely.

 

Egg Roll Nutrition Facts (Per 1 Roll, ~89g)

Here’s the breakdown for a typical pork egg roll (source: USDA):

• Calories: 220
• Fat: 11g (2g saturated)
• Carbs: 22g
• Fiber: 2g
• Protein: 7g
• Sodium: 400mg

Now, let’s dig deeper into the good and the not-so-good.

Rich in Fiber (Thanks to Veggies!)

The cabbage, carrots, and other veggies inside egg rolls provide 2-3g of fiber per roll—about 8-12% of your daily needs. Fiber keeps you full, supports digestion, and may even help lower cholesterol (Harvard Health, 2022).

Contains Protein (Depending on Ingredients)

If your egg roll has pork or shrimp, you’re getting 7-10g of protein, which helps with muscle repair and keeps hunger at bay. Vegetarian versions? They might have less, so pair them with a protein-rich dip like peanut sauce or edamame hummus.

Potential Downsides of Egg Rolls

High in Sodium (Watch Your Intake!)

Just one egg roll can have 400mg of sodium—and let’s be real, who stops at one? Eating two means you’ve hit 30% of your daily limit (2,300mg). Too much sodium can spike blood pressure, increasing heart disease risk (American Heart Association, 2023).

Packed with Saturated Fat & Carbs

Deep-frying adds extra calories and unhealthy fats. Some restaurant versions contain 3-5g of saturated fat per roll—nearly 25% of the recommended daily max. Plus, the refined flour wrapper digests quickly, potentially causing blood sugar spikes.

How to Pick a Healthier Egg Roll

You don’t have to give up egg rolls—just make smarter choices:
✅ Baked, not fried – Cuts fat by 30-50%.
✅ Veggie-heavy fillings – More fiber, fewer calories.
✅ Homemade versions – Control sodium and oil.
✅ Pair with a salad or broth-based soup – Balances the meal.

The Bottom Line: Are Egg Rolls Healthy?

Egg rolls can be part of a balanced diet if enjoyed in moderation. Opt for baked, veggie-packed versions, and watch your portions. Craving takeout? Split an order with a friend and balance it with steamed veggies or lean protein.

Life’s too short to skip egg rolls—just make ’em work for YOU!

 

Loved this guide? Share it with a fellow foodie!  Want a healthier homemade recipe? Drop a comment below!

(Sources: USDA FoodData Central, American Heart Association, Harvard Health)