Egg rolls, pork, refrigerated, heated
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
A classic appetizer featuring a savory pork filling wrapped in a thin wheat-based wrapper, deep-fried to a golden, shatteringly crisp exterior. The interior offers a juicy, seasoned contrast with a blend of vegetables. Nutritionally, it's a calorie-dense, moderate-protein bite with a significant carbohydrate load from the wrapper.
Calorie split: 17% protein · 50% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible contrast between the crunchy, blistered wrapper and the savory, juicy pork filling, often enhanced by dipping sauces. It's a beloved comfort food and a staple of casual dining and takeout culture.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process adds significant fat and calories, and the refined flour wrapper can cause rapid blood sugar spikes. To counteract this, pair with a fiber-rich side salad or steamed vegetables, and practice strict portion control. Be mindful of high sodium content in commercial versions.
Key benefits
- Quick source of energy from carbohydrates
- Provides a moderate protein boost from pork filling
- Satisfying crispy texture can aid in mindful eating when portioned
- Convenient, widely available frozen or refrigerated option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, a traditional Chinese-American egg roll wrapper contains egg, unlike the thinner, egg-free spring roll wrapper, which is a key textural difference.
Full nutrition (USDA data · scales with serving)
| Water | 51.3 g |
| Energy | 227 kcal |
| Energy | 951 kj |
| Protein | 9.9 g |
| Total lipid (fat) | 8.2 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 28.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.7 g |
| Sucrose | 1.6 g |
| Glucose | 1.2 g |
| Fructose | 0.70 g |
| Lactose | 0.00 g |
| Maltose | 1.8 g |
| Galactose | 0.00 g |
| Starch | 22.4 g |
| Calcium, Ca | 34.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 212 mg |
| Sodium, Na | 407 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 22.8 ug |
| Vitamin C, total ascorbic acid | 29.3 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.49 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 80.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 103 ug |
| Choline, total | 40.4 mg |
| Vitamin B-12 | 0.15 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 390 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3845 ug |
| Carotene, alpha | 1674 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7804 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 454 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 2.4 mg |
| Tocopherol, gamma | 1.3 mg |
| Tocopherol, delta | 0.58 mg |
| Tocotrienol, alpha | 1.1 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 22.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.45 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.31 g |
| Isoleucine | 0.30 g |
| Leucine | 0.61 g |
| Lysine | 0.41 g |
| Methionine | 0.16 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.42 g |
| Histidine | 0.21 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.62 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.39 g |
| Proline | 0.74 g |
| Serine | 0.40 g |
FAQ
What's the difference between an egg roll and a spring roll?
Egg rolls use a thicker, bubbly wrapper made with wheat flour and egg, giving a chewier, heartier crunch when fried. Spring rolls use a thin, smooth rice flour or wheat flour wrapper (often不含 egg) for a delicate, shattering crispness.
Can I make them healthier at home?
Yes. You can bake or air-fry them to drastically reduce oil. Use a lean ground pork or turkey filling loaded with vegetables like cabbage and carrots to increase fiber and reduce the meat-to-veggie ratio.
Why are they so high in carbs?
The primary source is the thick wheat flour wrapper, which is a refined carbohydrate. The filling may also contain fillers like breadcrumbs or sugary sauces, contributing to the total carb count.
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 2.27 kcal/g · 18% calories from protein · 0.0 g fiber · 1.7 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: 1.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.