Are egg rolls healthy? Here's what a dietitian says

Egg rolls are an appetizer commonly available at Chinese buffets and takeout restaurants in the United States.

What makes these deep golden-yellow, crunchy rolls a favorite appetizer among food lovers? Their delicious taste, appealing texture, and comfort-food status contribute to their popularity.

Still, some egg roll fans may wonder whether egg rolls are a health-promoting part of their diet.

An egg roll is a cylindrical, savory appetizer that's usually deep-fried. This cooking method gives it a crunchy exterior and a moist interior.

Egg rolls are primarily made with two components: a wheat flour-based wrapper and a filling with a blend of ingredients.

The filling typically includes:

pork

shrimp

shredded green cabbage

carrots

celery

scallions

seasonings

Nutrition facts of egg rolls:

The calories and other nutrients in an egg roll can vary, depending on the size and the type of fillings.

Generally speaking, an egg roll (89 grams) offers (1)Trusted Source:

Calories: 222

Protein: 7.37 grams

Fat: 10.6 grams

Carbohydrates: 24.3 grams

Fiber: 2.3 grams

Sodium: 417 mg

Some of the nutrients egg rolls provide benefit your health, such as fiber and protein.

One egg roll (89 grams) contains 417 mg of sodium, contributing 18% of the recommended 2,300 mg of sodium per day.

According to the 2020–2025 Dietary Guidelines for Americans, the average sodium intake among Americans is 3,393 mg per day, which exceeds the recommended intake by 1,093 mg.

Because large amounts of sodium are present in many foods, such as egg rolls, it's easy to eat more of this nutrient than you intend to. Consuming too much sodium may increase your risk of developing high blood pressure (3

Based on a 2,000-calorie diet, an egg roll can be a good source of dietary fiber, providing 8% of the Daily Value (DV) for this nutrient.

Dietary fiber has many benefits, such as providing satiety, promoting bowel regularity, reducing the risk of colorectal cancer and heart disease, and more.

While egg rolls are delicious and may have some nutritional benefits, they may not be considered particularly nutritious because of their sodium and saturated fat content.

Depending on the size of the egg roll, it may provide you with a good amount of protein. The 89-gram egg roll considered above contributes 14% of the DV.

Protein is an essential nutrient for the growth, maintenance, and repair of cells. It also plays a vital role in building enzymes and hormones.