Egg roll, with beef and/or pork
Common food
Photo: Wikipedia
A savory, deep-fried pastry pocket, typically filled with a seasoned mixture of ground pork and/or beef, shredded cabbage, and carrots, encased in a thin, crispy, golden-brown wheat wrapper. The texture is a delightful contrast: a shattering, oily crunch giving way to a soft, steaming, savory-sweet interior. Nutritionally, it's an energy-dense item, providing a substantial hit of calories and fat alongside a moderate amount of protein from the meat.
Calorie split: 11% protein · 40% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love egg rolls for their addictive textural contrast—the crispy shell giving way to a hot, savory filling—and their comforting, umami-rich flavor profile. They are a beloved, versatile staple in American Chinese cuisine, perfect as an appetizer, snack, or part of a larger meal.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes them high in calories and fat, which can be a concern for those monitoring intake. The refined wheat wrapper and sugary filling can cause a rapid blood-sugar spike, and they are often high in sodium. To counteract, enjoy one as a treat, pair it with a fiber-rich vegetable side dish or a vinegar-based sauce to slow digestion, and drink water to help manage sodium intake.
Key benefits
- Provides a quick source of energy from carbohydrates and fats.
- Offers a moderate amount of protein from the meat filling.
- Contains some dietary fiber from the vegetable components.
- A convenient and satisfying comfort food for many cultures.
- Can be a source of B vitamins and iron from the beef or pork.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The American 'egg roll' is distinct from the Chinese 'spring roll' (春卷); its name likely comes from the egg used in the dough for some wrapper recipes, or from the egg-like appearance of the rolled shape.
Full nutrition (USDA data · scales with serving)
| Water | 48.8 g |
| Energy | 272 kcal |
| Protein | 7.6 g |
| Total lipid (fat) | 14.7 g |
| Carbohydrate, by difference | 27.0 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 447 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 13.7 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 60.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 64.0 ug |
| Choline, total | 22.8 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 420 ug |
| Carotene, alpha | 152 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 9.0 ug |
| Lutein + zeaxanthin | 127 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 41.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 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 | 0.03 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.9 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 0.65 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 9.0 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
What is the difference between an egg roll and a spring roll?
Egg rolls typically have a thicker, chewier wrapper made with wheat flour and sometimes egg, which blisters when deep-fried. Spring rolls use a much thinner, smoother wrapper (often rice paper or thin wheat) that becomes delicate and shatteringly crisp.
Can egg rolls be made healthier?
Yes. You can bake or air-fry them to significantly reduce oil absorption. Using lean ground turkey or chicken and loading the filling with extra vegetables like cabbage, carrots, and mushrooms also boosts nutrition.
Why is the wrapper sometimes bubbly and crispy?
The bubbly texture is a hallmark of the traditional deep-frying process. The high heat causes moisture in the dough to rapidly turn to steam, creating pockets and blisters that result in an extra-crispy, textured shell.
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 2.72 kcal/g · 11% calories from protein · 2.0 g fiber · 5.1 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: 2.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.