Are Egg Rolls Good or Bad for You?

October 30, 2025 •

3 min read

According to Healthline, a typical deep-fried restaurant egg roll can contain over 220 calories and 10 grams of fat. So, are egg rolls good or bad for you? The answer depends heavily on how they are prepared and consumed.

Quick Summary

This article explores the nutritional profile of traditional deep-fried egg rolls, highlighting their high calorie, fat, and sodium content. It compares them to healthier baked, air-fried, or homemade alternatives, outlining the benefits of modified recipes and proper portion control.

Key Points

Deep-Fried is Unhealthy: Traditional deep-fried restaurant egg rolls are high in calories, fat, and sodium due to the cooking method and oil absorption.
Homemade is Healthier: Baking or air-frying homemade egg rolls can dramatically reduce the fat and calorie content.
Control Your Fillings: Making your own allows you to use leaner meats (like chicken or tofu) and more vegetables to increase protein and fiber.
Watch the Sodium: Restaurant versions and their dipping sauces are often very high in sodium; homemade versions allow for low-sodium alternatives.
Enjoy in Moderation: While not a daily health food, egg rolls can be enjoyed occasionally as part of a balanced diet, especially when prepared more healthfully.
Consider the "Egg Roll in a Bowl": For a low-carb, high-protein meal, skip the wrapper entirely and make a stir-fry with the classic egg roll fillings.

The Case Against Traditional Egg Rolls

While the crunchy exterior and savory filling of a traditional deep-fried egg roll are undeniably delicious, they come with significant nutritional downsides. The preparation method is the primary concern, as deep-frying in oil significantly increases the calorie and fat content. The standard wheat flour wrapper absorbs a large amount of this oil during the process, and the fillings, while often containing some vegetables, are frequently combined with fatty ingredients.

High in Saturated Fat and Sodium

One of the biggest issues with restaurant-style egg rolls is the high amount of saturated fat and sodium. A single average-sized egg roll can contain nearly 10% of the daily recommended saturated fat intake and almost 20% of the recommended daily sodium allowance. Excessive consumption of saturated fat is linked to an increased risk of heart disease, while high sodium intake can lead to elevated blood pressure. When you consider that egg rolls are often served with high-sugar, high-sodium dipping sauces, these figures increase even more.

Calorie Density and Nutrient Loss

Egg rolls are also very calorie-dense for an appetizer. Eating just a few can add hundreds of calories to a meal before the main course even arrives. Furthermore, the deep-frying process degrades some of the nutrients found in the vegetable filling, such as Vitamin A and C, diminishing the food's overall nutritional value. This makes it a less nutrient-dense option compared to other food choices.

The Healthier Side of Egg Rolls: Baked, Air-Fried, or DIY

For those who love the flavor of egg rolls but want a healthier option, there are several simple modifications that can be made. The key is controlling the ingredients and the cooking method.

Air Frying or Baking

Air frying or baking egg rolls is a game-changer. This method requires significantly less oil than deep-frying, drastically reducing the fat and calorie content. You can achieve a satisfyingly crispy exterior using just a light brush of oil or cooking spray. This preserves more of the nutrients in the fillings and avoids the excessive oil absorption associated with deep-frying.

Making Healthier Fillings

At home, you have complete control over what goes inside. Instead of high-fat ground pork, you can opt for leaner proteins like ground chicken, ground turkey, or even crumbled tofu. You can also pack the filling with extra shredded cabbage, carrots, mushrooms, and other vegetables to boost the fiber and vitamin content. Using low-sodium soy sauce and fresh ginger and garlic for flavoring can also reduce the overall sodium level without sacrificing taste.

The "Egg Roll in a Bowl" Concept

A popular and even healthier alternative is the "egg roll in a bowl". This recipe ditches the wrapper entirely, creating a stir-fry that includes all the flavorful fillings like lean protein, cabbage, and carrots. It captures the essence of the dish without any of the added calories from the wrapper and frying oil.

Comparison: Traditional Deep-Fried vs. Homemade Baked Egg Rolls


Feature	Traditional Deep-Fried Egg Roll	Homemade Baked/Air-Fried Egg Roll
Preparation Method	Deep-fried in oil	Baked or air-fried with minimal oil
Calories	High (220+ per roll)	Lower (fewer than 100 per roll, depending on size/fillings)
Fat Content	High (10+ grams per roll)	Significantly lower
Sodium Level	High (400+ mg per roll, plus sauce)	Controllable (using low-sodium sauce)
Nutrient Value	Some nutrient loss due to high-heat frying	Better preservation of nutrients
Wrapper	Thick, dense, and oil-absorbing	Lighter and crispier without excess oil
Portion Control	Difficult due to high calorie density	Easier to incorporate into a balanced diet

Conclusion: Moderation is Key

So, are egg rolls good or bad for you? The verdict is that while they are not a health food, they don't have to be completely off-limits. Traditional deep-fried egg rolls from restaurants are high in calories, saturated fat, and sodium and are best enjoyed as an occasional treat. However, by making them at home and choosing healthier preparation methods like baking or air-frying, you can significantly reduce the negative nutritional impact and increase the health benefits from the vegetable and lean protein fillings. The key is mindful consumption and moderation, allowing you to enjoy the delicious taste without derailing your health goals. For even more control, try the "egg roll in a bowl" concept for a filling, low-carb meal.

Frequently Asked Questions

Traditional deep-fried egg rolls are high in saturated fat and sodium, which, if consumed excessively, can contribute to high blood pressure and an increased risk of heart disease. Healthier alternatives are recommended for better heart health.

Yes, baked or air-fried egg rolls are a much healthier alternative to their deep-fried counterparts. By using less oil, they significantly reduce the fat and calorie content while still providing a crispy texture and preserving more nutrients from the fillings.

You can reduce the sodium by using low-sodium soy sauce in the filling and controlling your use of dipping sauces, which are often high in salt. Making egg rolls at home gives you full control over the ingredients.

Generally, yes. Fresh spring rolls, which are not fried and are filled with raw vegetables and lean protein wrapped in thin rice paper, are typically healthier. Fried spring rolls are similar in nutritional content to fried egg rolls.

The healthiest way is to make them at home by baking or air-frying them instead of deep-frying. Use lean protein, lots of vegetables, and a low-sodium sauce. Another option is the "egg roll in a bowl" recipe, which removes the wrapper entirely.

Yes, pregnant women can eat egg rolls, but moderation is advised. High sodium content can be a concern for blood pressure. It is crucial that the fillings are fully cooked to avoid foodborne illnesses and that they are served hot.

Despite the name, egg rolls typically do not contain eggs in the filling. The name often refers to the egg-enriched dough used for the thick, bumpy wrapper.