How Many Calories in a Chinese Egg Roll

How Many Calories in a Chinese Egg Roll?

As we embark on a journey into the culinary landscape of Chinese cuisine, it’s not uncommon for our taste buds to lead the way. Chinese Egg Rolls hold a special place among the array of delectable dishes, offering a delightful blend of crispy exteriors and savory fillings. 

However, a pressing question often lingers for those of us mindful of our dietary choices: How many calories are hidden within the layers of this beloved treat?

One fried egg roll contains 222 calories, 10.6 grams of fat, and 416 milligrams of sodium – almost one-third of what the American Heart Association recommends daily!

Add cabbage, carrots, scallions, ginger, garlic, and water chestnuts, and stir to mix them evenly.


Chinese cuisine wouldn’t be complete without its signature egg rolls – made of ground pork mixed with crisp vegetables wrapped in a light, chewy wrapper – as part of an appetizer course. Unfortunately, egg rolls contain many extra calories and sodium that may increase your daily calorie consumption and sodium intake.

An egg roll typically features pork meat, though chicken or beef can be substituted as the filling ingredient. The vegetable filling consists of carrots, cabbage, mushroom, sprouts, onions, garlic, and ginger, all finely chopped for easy incorporation with the pork filling.

To make an egg roll, spread a wrapper and place one tablespoon of vegetable mixture in its center. Use water from a small bowl to dampen its edges before folding over one corner of your mound of filling and rolling it like an envelope toward its peak.


Egg rolls provide plenty of nutrients, such as fiber and antioxidants, but be wary of dipping sauces, which add significant calories and fat; try switching to low-sodium chili sauce as an alternative; sharing an egg roll will help manage portion sizes more effectively.

Salt is integral to our diets, yet too much sodium can cause high blood pressure and other health complications. According to the Center for Science in the Public Interest’s recommendation of 2,300 milligrams daily sodium intake limit. 

Incorporating an egg roll from your Chinese restaurant meal into this limit puts it over. For healthier egg rolls, choose whole wheat wrappers, lean proteins, and plenty of veggies – then bake or air fry instead of deep frying! When buying frozen egg rolls at your grocery store, read labels – many don’t contain gluten or allergens!

Soy Sauce

Soy sauce is an indispensable addition to egg rolls, but too much can add additional calories and sodium to your meal. If weight management is critical, use soy sauce in moderation or only as needed.

Add vegetables to this recipe to reduce calories while increasing its nutritional value by switching pork for ground chicken or replacing rice with cauliflower rice instead.

To prepare egg rolls, set out some wrappers on your work surface and place a bowl of water nearby. Take your finger dipped in water and run it along each edge of each wrapper to moisten it before placing a mound of filling at the center of each one – folding each corner up over and around it as you fold toward each corner from the bottom corner up for envelope shape formation; use fingertip to add additional moisture for seal securely!


Chinese Egg Rolls contain vegetables and meat wrapped tightly within a thin dough sheet. Most of its calories come from fat content – one fried egg roll contains 200 Calories!

Steamed egg rolls are delicious appetizers made of pork or beef mixed with various vegetables wrapped in wheat flour dough. Their filling can also be spiced up with seasonings such as salt, sugar, chili sauce, and sesame oil for extra flavor! This simple yet tasty recipe provides plenty of delicious treats.

Chinese egg rolls are a classic dim sum dish. Served with various dipping sauces such as duck sauce, sweet and sour sauce, or Chinese hot mustard for an authentic dark sum experience, egg rolls are an ideal solution for those on low-sodium diets; one fried egg roll can contain as much as 400 mg of sodium – nearly half the daily recommended limit! According to research by the Center for Science in the Public Interest, too much sodium can cause bloating, brain fog, dehydration, and high blood pressure.


In conclusion, understanding the calorie content of Chinese Egg Rolls is essential for those mindful of their dietary intake. As explored in this article, the calorie count can vary based on ingredients, preparation methods, and serving sizes. While Chinese Egg Rolls offer a delicious combination of flavors and textures, it’s crucial to be aware of their caloric impact. 

By making informed choices about ingredients and practicing moderation, you can still enjoy this beloved treat without compromising your nutritional goals. Remember, knowledge is vital to maintaining a balanced and mindful approach to your diet.


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