Egg roll, with chicken or turkey
Common food
Photo: Wikipedia
A golden, crispy fried roll filled with savory chicken or turkey, cabbage, and carrots, offering a satisfying crunch followed by a juicy, seasoned interior. At 266 kcal per 100g, it provides a moderate energy boost with 7.59g of protein, balanced by 27.02g of carbohydrates and 14.09g of fat. The texture is a delightful contrast of shattering pastry and tender, flavorful filling.
Calorie split: 11% protein · 41% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love egg rolls for their addictive crunch and the savory, umami-rich filling that delivers a satisfying, comforting experience. They are a beloved staple in Chinese-American cuisine and are enjoyed for their versatility as an appetizer, snack, or part of a larger meal.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process adds significant fat and calories, which can be a concern for those monitoring intake. The high carbohydrate content, especially from the wrapper, may cause blood-sugar spikes, and they can be high in sodium. To counteract, pair with a protein-rich dish or a side of steamed vegetables, practice portion control by enjoying one or two as part of a balanced meal, and consider baking or air-frying as a lower-fat cooking method.
Key benefits
- Provides a quick source of energy from carbohydrates and fat
- Contains a moderate amount of protein from poultry
- Offers a convenient, portable meal or snack option
- Can be a source of fiber and vitamins from vegetable fillings
- Culturally versatile, adaptable to various flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'egg roll' in the United States refers to a specific dish with a thick, bubbly wrapper, while in many other countries, the term 'spring roll' is used for similar fried or fresh rolls with thinner wrappers.
Full nutrition (USDA data · scales with serving)
| Water | 49.6 g |
| Energy | 266 kcal |
| Protein | 7.6 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 27.0 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 449 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 61.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 57.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 18.8 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 1.0 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) | 0.00 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 | 2.1 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 | 5.0 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.9 g |
| PUFA 18:2 | 5.2 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 | 11.0 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's the difference between an egg roll and a spring roll?
Egg rolls typically have a thicker, chewier wrapper made with egg, while spring rolls use a thinner, crispier wrapper made from rice paper or a thin flour-based dough. Egg rolls are often filled with cabbage and meat, while spring rolls can have a wider variety of fillings.
Can I make egg rolls healthier?
Yes, you can bake or air-fry them instead of deep-frying to reduce fat content. Using whole-wheat wrappers and filling them with more vegetables and lean protein can also improve their nutritional profile.
Are egg rolls a good source of protein?
They provide a moderate amount of protein (about 7.6g per 100g) from the chicken or turkey filling, but they are not a high-protein food compared to lean meats or legumes.
What are common allergens in egg rolls?
Common allergens include wheat (in the wrapper), soy (in sauces or fillings), and sometimes eggs or shellfish (if present). Always check ingredients if you have allergies.
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 2.66 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.