Are Egg Rolls a Healthy Choice? Insights from a Dietitian
Are Egg Rolls Healthy? Here's What a Dietitian Says
Egg rolls are a popular appetizer found on Chinese buffet tables and in takeout menus across the United States. Their golden, crunchy exterior and warm, comforting filling make them a favorite for many. But have you ever wondered if these delicious treats fit into a healthy diet? Let’s break it down together.
What Are Egg Rolls?
At their core, egg rolls are savory, cylindrical snacks usually enjoyed deep-fried. This process creates a crisp shell that wraps a moist and flavorful filling. Typically, the roll is made with a wheat flour wrapper and filled with combinations of pork, shrimp, green cabbage, carrots, celery, and scallions. Many restaurants opt for roast pork, while frozen versions might use ground pork or shredded alternatives. There are even meatless versions or those prepared with poultry or seafood for variety.
Egg Rolls vs. Spring Rolls: What’s the Difference?
Although egg rolls might remind you of spring rolls, they are not the same thing. Spring rolls, celebrated in traditional Cantonese cuisine, can be baked, fried, or deep-fried, while egg rolls are almost always deep-fried. The fillings also differ—spring rolls often include ingredients like ground pork, bamboo shoots, shiitake mushrooms, cabbage, and carrots, whereas egg rolls swap bamboo shoots and mushrooms for celery and scallions. The egg in the wrapper gives egg rolls their characteristic bumpy texture after frying, setting them apart from the thinner, rice-based wrappers of spring rolls. And don’t forget the sauces: spring rolls are usually paired with a Worcestershire-based dipping sauce, while egg rolls are commonly served with sweet plum or chili sauce.
Nutrition Facts and Health Considerations
Nutritional values in egg rolls can differ based on their size and the ingredients used. For an egg roll weighing about 89 grams, you might expect:
- Calories: around 222
- Protein: roughly 7.4 grams
- Fat: about 10.6 grams
- Carbohydrates: close to 24.3 grams
- Fiber: approximately 2.3 grams
- Sodium: roughly 417 mg
While egg rolls do offer benefits like fiber (which aids in satiety and digestive health) and protein (vital for cell repair and maintenance), they also pack a fair amount of sodium and saturated fats. One roll contributes significantly to your daily sodium intake and, if enjoyed in excess, could contribute to high blood pressure or increased risks of heart disease.
Making a Healthier Choice
You don’t necessarily have to give up egg rolls completely if they’re your go-to comfort food. Enjoy them in moderation, or even better—try making your own at home. This way, you can control the thickness of the wrapper, select lean proteins or seafood for the filling, and experiment with baking instead of deep-frying to reduce oil content. Don’t forget to watch out for heavy dipping sauces by choosing or preparing lighter alternatives.
The Bottom Line
Egg rolls are a tasty, Chinese-inspired appetizer cherished throughout the United States. However, from a nutritional standpoint, they should be seen as an occasional treat rather than a staple in your diet due to their higher sodium and fat content. Enjoy them, but remember moderation is key!
Just one thing: Next time you order egg rolls, why not try skipping the dipping sauce? It could cut down on extra calories, sugars, and fats, making your indulgence a bit healthier.