Egg Rolls — Nutrients, Health Benefits, And Shopping Tips

Egg rolls photo

Listonic Team

March 10, 2025

Egg rolls offer a delightful combination of flavors and textures, making them a popular choice for any occasion. Packed with nutritious ingredients, they can be a satisfying snack or appetizer that adds a unique twist to your meal planning.

Nutrients

Check the detailed nutritional values of egg rolls, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 150 kcal

Nutrients per: 100 g% Daily Value*
Carbs25 g9.09%
Fiber2 g7.14%
Sugars3 g6%
Glycemic Index65 -
Protein6 g12%
Sodium550 mg23.91%
Total Fat11 14.1%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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When shopping for egg rolls, look for those with a crispy, golden-brown exterior and check the ingredient list for fresh vegetables and quality proteins to ensure a delicious and satisfying snack. If possible, buy from local markets or restaurants that make them fresh for the best flavor and texture.
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Egg rolls are a popular Chinese-American dish, typically filled with a mixture of vegetables and meat, wrapped in a thin dough, and deep-fried until crispy.
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To keep egg rolls crispy, store them in an airtight container lined with paper towels to absorb moisture, and place them in the refrigerator. For the best texture, reheat them in an oven or air fryer instead of a microwave.
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Egg rolls are believed to have originated in China, but they were popularized in the United States in the early 20th century.

Health benefits

Explore the health benefits of egg rolls, which can be made with a variety of nutritious fillings, offering a delicious way to incorporate vegetables, lean proteins, and whole grains into your diet while enjoying a flavorful snack.
  • Rich in protein, which is essential for muscle repair and growth, making egg rolls a satisfying snack or meal option.
  • Provides dietary fiber, especially when filled with vegetables, which aids in digestion and promotes a healthy gut.
  • Contains healthy fats, particularly when made with ingredients like avocado or nuts, which support brain health and hormone production.
  • Offers a variety of nutrients, depending on the fillings used, which can include vitamins A, C, and various B vitamins that contribute to overall well-being.

Health risks

Explore the various health risks associated with egg rolls, including concerns related to their ingredients and preparation methods that may affect your overall health.
  • High fat content that can contribute to elevated cholesterol levels and increase the risk of heart disease when consumed in excess.
  • Foodborne illnesses due to improper handling or undercooking of ingredients, which can lead to infections such as salmonella or E. coli.
  • High sodium levels that may contribute to hypertension and increase the risk of stroke and heart-related issues.
  • Allergic reactions in individuals sensitive to common ingredients, such as shellfish or gluten, which can lead to severe health complications.
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How to choose egg rolls

When choosing egg rolls, pay attention to the filling and the wrapper quality. Look for egg rolls that have a crispy, golden-brown exterior, as this indicates they have been cooked properly and will provide a satisfying crunch. Check the ingredients list or ask about the filling to ensure it includes fresh vegetables and quality proteins, as the flavor and texture of the filling are crucial for a delicious egg roll experience. Additionally, consider the size and portion, as some egg rolls are larger and more filling than others, catering to different appetites and occasions. Lastly, don't forget to explore different dipping sauces that may accompany your egg rolls, as the right sauce can elevate the overall taste and enjoyment of this popular dish.

How to store egg rolls

To properly store egg rolls and maintain their freshness and texture, place them in an airtight container or wrap them tightly in plastic wrap. This helps prevent moisture loss and keeps them from becoming soggy. Ideally, store them in the refrigerator if you plan to consume them within a few days, as temperatures should be kept below 40°F (4°C) to inhibit bacterial growth. If you want to keep them for a longer period, consider freezing them instead.

When freezing egg rolls, place them in a freezer-safe bag or container and remove as much air as possible to prevent freezer burn. They can be stored in the freezer for up to three months. When you're ready to enjoy them, thaw the egg rolls in the refrigerator overnight before reheating. Always check for any signs of spoilage before consuming, especially if they have been stored for an extended period.

✅ Extra Tip

For extra crispy egg rolls, brush the wrappers lightly with oil before frying or baking to achieve a golden, crunchy texture.

How long does it last?

Egg rolls, when properly stored, can last for a considerable amount of time. Uncooked egg rolls can be kept in the freezer for up to 3-6 months, allowing you to enjoy them at your convenience. If you have cooked egg rolls, they should be consumed within 3-5 days if stored in the refrigerator. For the best taste and texture, it’s recommended to reheat them in an oven or air fryer rather than a microwave. While egg rolls may still be safe to eat after these time frames, the quality and crunchiness may decline. To preserve their freshness, always store egg rolls in an airtight container.

What to do with leftovers?

Leftover egg rolls can be transformed into delicious new meals with a little creativity. Reheat them in an oven or air fryer for a crispy texture, and serve them alongside a fresh for a light meal. You can also chop up the egg rolls and mix them into a stir-fry with your favorite vegetables and sauces, creating a quick and satisfying dish. For a fun twist, try slicing the egg rolls and adding them to noodle soups or ramen for an extra layer of flavor and texture.

If you want to get inventive, consider making an egg roll casserole by layering chopped egg rolls with cheese and sauce, then baking until bubbly. Alternatively, you can freeze them for later use; just ensure they are well-wrapped to prevent freezer burn. When you're ready to enjoy them again, simply reheat from frozen for a quick and tasty meal.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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