Egg rolls are an appetizer which can be easily found in every Chinese takeout restaurant or sometimes in the US’s Chinese buffets. It is so a tasty, crispy on the surface and tender and juicy in the inside snack of chicken and potatoes that many prefer.
But before you grab an egg roll next time, you must ask are egg rolls healthy for me?
This article talks about what egg rolls are, what’s in them, and some healthier ways to enjoy them
What Are Egg Rolls?
Egg rolls are cylindrical-shaped appetizers typically deep-fried until golden brown. This cooking method creates a satisfyingly crunchy shell around a moist and flavorful filling.
The main components of an egg roll are:
- Wheat flour wrapper: This forms the crispy outer layer.
- Filling: This savory mixture usually includes shredded vegetables like cabbage, carrots, and celery, along with protein sources like pork, shrimp, or tofu. Seasonings are also added for extra flavor.
While egg rolls might look similar to spring rolls, they’re actually quite different. Spring rolls are often steamed or lightly fried, and their wrappers are typically made from rice flour, giving them a thinner texture. Their fillings may also include bamboo shoots and shiitake mushrooms, which you won’t find in classic egg rolls.
Are Egg Rolls Healthy?
However, in terms of health, don’t be fooled by the vegetables that can be found in the filling of an egg roll. Wrapped in a dough and cooked in oil, each of the egg rolls contains more than 220 calories and 10g of fat. And let me tell you, when you dip them in a sweet sauce, you’re adding more than 2 teaspoons of sugar for each dip.
Egg Roll Nutrition Facts
Now let’s discuss what we find inside of that delectable and famed dish, namely egg rolls. The calories and nutrients in an egg roll may differ depending on preparation method, recipe used, and portion size. It makes no sense because it is still a bag, which depends on how big it is, and what’s inside of it.
Usually, a typical egg roll, weighing about 89 grams, gives you this much:
Calories: 222
Protein: 7. 37 grams
Fat: 10. 6 grams
Carbohydrates: 24. 3 grams
Fiber: 2. 3 grams
Sodium: 417 mg
Alright, now that you know what is not so good in egg rolls, what is the goodness that these foods offer to consumers? Well, they contain fiber and protein, which are good for our health:
- Fiber: Although it is not widely famous for containing a very large amount of nutrients, egg rolls can indeed be beneficial for fiber intake, specifically 8% DV per serving. It will also make you feel full for longer, aids digestion and per some research could help minimize the probability of getting some diseases.
- Protein: Egg rolls do provide some protein content and can offer a fair amount of it, providing nearly 14% DV of protein depending on the filling. These include the forming of tissues and muscles and as an amino acid it is greatly used in the body to help form these important parts.
But hold on a sec, there are some things you need to watch out for when munching on egg rolls:
- High in Sodium: I must say that the egg rolls are somewhat salty. A typical serving of egg roll contains 417 mg of sodium. Yes! It’s too much sodium. It can cause frustration and it is stressful to our hearts, or more precisely, to our blood pressure.
- Saturated Fat and Carbs: A specific plan element is that the food is often deep fried: this brings in saturated fat. This type of fat should also be avoided because it leads to heart disease and other illnesses. Moreover, in the wrapper and some fillings they use carbohydrates, which affects the blood sugar in diabetic people.
FAQs
How many calories are in an egg roll?
- 1 egg roll calories: 222 calories
- 2 egg roll calories: 444 calories (222 calories/roll x 2 rolls)
- 3 egg roll calories: 666 calories (222 calories/roll x 3 rolls)
What is the nutritional value of a Chinese eggroll?
One piece (89.000g) of Restaurant, Chinese, assorted egg rolls contains 223 calories. The distribution of calories is approximately 43% from fat, 44% from carbohydrates, and 13% from protein.
Which is healthier, spring roll or egg roll?
Spring rolls are usually steamed/lightly fried and have a thinner rice flour wrapper, making them a healthier choice.
What is egg rolls made of?
Egg rolls made of:
- Crispy wheat flour wrapper
- Savory filling with veggies (cabbage, carrots, etc.) and protein (pork, shrimp, tofu)
Final Verdict
Egg rolls remain one of the most delicious appetizers known to man but are hardly something one would associate with a healthy diet. If you like them, remember its disadvantages and avoid the extremes. Egg rolls are not very healthy food but there are some ways to make it healthier: bake the egg rolls or choose less fatty fillings.
Thus, it is possible to maintain the benefits of these food and avoid affecting your health as a result.