Egg roll, meatless
Common food
Photo: Wikipedia
A crispy, golden-brown pastry filled with a savory mix of shredded cabbage, carrots, and sometimes mushrooms or glass noodles, all wrapped in a thin wheat-flour skin. The texture is a satisfying crunch giving way to a soft, steaming interior, with a flavor that's mildly savory and slightly sweet from the vegetables. Nutritionally, it's a carb-dominant snack, with over half its calories coming from fats and carbs, making it more of an indulgence than a protein source.
Calorie split: 8% protein · 45% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible textural contrast of the shattering, fried wrapper against the tender, flavorful filling. It's a beloved comfort food and party staple, deeply woven into the culinary traditions of East Asian and American-Chinese cuisine.
⚠️ Watch-outs & how to enjoy it better
The deep-fried preparation makes it high in calories and fats, which can be a concern for those monitoring intake. The refined flour wrapper and potential sweet dipping sauces can cause rapid blood-sugar spikes. To mitigate, pair with a protein-rich dish (like tofu or chicken), use a small amount of low-sugar sauce, and enjoy as part of a balanced meal rather than a solo snack.
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber from vegetable filling
- Offers a small amount of plant-based protein
- A versatile snack or appetizer in many cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The American 'egg roll' is believed to have been invented in New York City in the early 20th century, and its name likely refers to the egg used to seal the wrapper, not necessarily an egg-based filling.
Full nutrition (USDA data · scales with serving)
| Water | 48.4 g |
| Energy | 270 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 30.0 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 5.6 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 68.0 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 463 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 10.5 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 67.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 62.0 ug |
| Folate, DFE | 71.0 ug |
| Choline, total | 13.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 467 ug |
| Carotene, alpha | 169 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 9.0 ug |
| Lutein + zeaxanthin | 141 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 44.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.1 g |
| PUFA 18:2 | 5.4 g |
| PUFA 18:3 | 0.68 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, egg rolls, assorted — USDA does not publish this profile for Egg roll.
| Tryptophan | 0.07 g |
| Threonine | 0.34 g |
| Isoleucine | 0.30 g |
| Leucine | 0.58 g |
| Lysine | 0.37 g |
| Methionine | 0.15 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.25 g |
| Valine | 0.33 g |
| Arginine | 0.41 g |
| Histidine | 0.18 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.36 g |
| Proline | 0.78 g |
| Serine | 0.32 g |
| Hydroxyproline | 0.00 g |
FAQ
Is a meatless egg roll vegan?
Not necessarily. Many traditional recipes use egg to seal the wrapper or include oyster sauce in the filling. Always check the specific ingredients or ask the preparer if you follow a strict vegan diet.
Can I bake or air-fry egg rolls to make them healthier?
Yes! Baking or air-frying at 400°F (200°C) until golden and crispy can significantly reduce the fat content compared to deep-frying, while still achieving a satisfying crunch.
Why are my homemade egg rolls soggy?
Sogginess often comes from overfilling, using wet vegetables without draining them, or not frying at a high enough temperature. Ensure fillings are dry, wrap tightly, and maintain oil temperature around 350°F (175°C) for frying.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.70 kcal/g · 8% calories from protein · 2.3 g fiber · 5.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.