Egg rolls, vegetable, frozen, prepared
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
A crispy, golden-brown pocket of shredded cabbage, carrots, and sometimes other vegetables, wrapped in a thin wheat-based wrapper and deep-fried. The texture is a satisfying crunch giving way to a soft, savory filling, with a mild, slightly sweet flavor profile. Nutritionally, it's a moderate-calorie, carb-forward snack or side, with a decent protein punch for a vegetable item.
Calorie split: 11% protein · 59% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love them for the irresistible contrast of a shattering, crispy exterior and a tender, savory interior, often dipped in sweet and sour or duck sauce. They are a beloved staple in American Chinese cuisine and a go-to comfort food for their satisfying, portable nature.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process adds significant fat and calories, and the wrapper can cause blood-sugar spikes due to refined carbs. They are also often high in sodium. To counteract, pair with a protein-rich dip like a peanut sauce, practice portion control (stick to 1-2), and consider baking or air-frying for a lower-fat alternative.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Offers a modest amount of plant-based protein.
- Contains dietary fiber from vegetable fillings.
- Convenient and quick to prepare from frozen.
- Versatile as an appetizer, snack, or part of a meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American egg roll wrapper is made with wheat flour and egg, which gives it a chewier, more blistered texture when fried compared to the thinner, rice-flour-based spring roll wrapper.
Full nutrition (USDA data · scales with serving)
| Water | 53.4 g |
| Energy | 214 kcal |
| Energy | 894 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 7.0 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 31.8 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 6.0 g |
| Sucrose | 2.3 g |
| Glucose | 1.5 g |
| Fructose | 1.1 g |
| Lactose | 0.00 g |
| Maltose | 1.0 g |
| Galactose | 0.00 g |
| Starch | 20.9 g |
| Calcium, Ca | 50.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 490 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.42 mg |
| Selenium, Se | 11.1 ug |
| Vitamin C, total ascorbic acid | 6.7 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 71.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 66.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 14.7 mg |
| Betaine | 20.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 494 ug |
| Carotene, alpha | 179 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 972 iu |
| Lycopene | 10.0 ug |
| Lutein + zeaxanthin | 149 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.06 mg |
| Tocopherol, gamma | 2.3 mg |
| Tocopherol, delta | 0.78 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.17 mg |
| Tocotrienol, gamma | 0.08 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 39.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.78 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.27 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:2 n-6 c,c | 3.0 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.37 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.34 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 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 |
| Fatty acids, total trans | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.12 g |
| Isoleucine | 0.15 g |
| Leucine | 0.30 g |
| Lysine | 0.14 g |
| Methionine | 0.07 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.10 g |
| Valine | 0.15 g |
| Arginine | 0.21 g |
| Histidine | 0.09 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.16 g |
| Proline | 0.50 g |
| Serine | 0.21 g |
| Hydroxyproline | 0.00 g |
FAQ
Are egg rolls and spring rolls the same?
No. Egg rolls typically have a thicker, wheat-based wrapper that gets bubbly and chewy when fried, and the filling often includes cabbage and sometimes pork. Spring rolls use a thinner, smoother wrapper (often rice paper) and are generally lighter and crispier.
Can I make frozen egg rolls healthier?
Yes. Instead of deep-frying, bake them in an oven at 400°F (200°C) for 15-20 minutes, flipping halfway, or use an air fryer for a similarly crispy texture with less oil. Serve with a low-sodium dipping sauce.
What's a good protein to pair with egg rolls to balance the meal?
Pairing with a protein source like grilled chicken, tofu, or a side of edamame can help slow the absorption of carbohydrates and make the meal more balanced and satisfying.
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 2.14 kcal/g · 11% calories from protein · 2.4 g fiber · 6.0 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: 2.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.