How many calories are in a vegetable eggroll?

October 19, 2025 •

3 min read

A single fried vegetable egg roll from a restaurant can contain anywhere from 150 to over 200 calories, a significant amount for a single appetizer. This variation is due to differences in size, preparation methods, and the exact ingredients used. Understanding how many calories are in a vegetable eggroll can help you make more informed dietary choices.

Quick Summary

The calorie count of a vegetable eggroll varies widely based on preparation, including ingredients and cooking method. Homemade and baked versions generally offer lower calories than their deep-fried restaurant counterparts.

Key Points

Calorie Variation: The number of calories in a vegetable eggroll varies significantly, typically ranging from 100 to over 200 calories per roll.
Cooking Method Impact: Deep-frying drastically increases the calorie and fat content due to oil absorption, while baking or air-frying offers a lighter, lower-calorie option.
Restaurant vs. Homemade: Restaurant eggrolls are often deep-fried and higher in calories, fat, and sodium compared to homemade versions, which can be prepared with less oil.
Wrapper and Filling: The primary calorie sources are the oil used and the wrapper itself; the vegetable filling is naturally low in calories.
Healthy Modifications: Choosing to bake, controlling portion sizes, and making low-sodium dipping sauces can significantly reduce the overall calories of a vegetable eggroll.
Spring Roll vs Eggroll: Spring rolls generally have fewer calories because they use a thinner wrapper and are often served fresh or with less oil than fried eggrolls.

The Calorie Breakdown of a Vegetable Eggroll

At its core, a vegetable eggroll is a wrapper filled with a stir-fried vegetable mix and then deep-fried. The bulk of the calories come from two primary sources: the oil used for frying and the eggroll wrapper itself. The vegetable filling, typically cabbage, carrots, and other fresh produce, is a relatively low-calorie component. However, when combined with oil and a thick, dense wrapper, the calories can quickly add up.

How Cooking Method Affects Calorie Count

One of the most significant factors influencing the final calorie total of a vegetable eggroll is how it is cooked. There is a substantial difference between a traditional deep-fried eggroll and a healthier, baked, or air-fried alternative.

Deep-Frying: In this classic method, the eggroll is submerged in hot oil. The wrapper absorbs a large amount of this oil during the process, leading to a crispy texture but also a high-fat and high-calorie result. A single, deep-fried restaurant-style vegetable eggroll often falls in the 150-175 calorie range, but can be higher depending on the specific recipe.

Baking: A baked vegetable eggroll uses little to no oil. Instead, it relies on the heat of the oven to cook the wrapper until it is golden and crisp. This eliminates a major source of added fat and calories. Baked versions are often found in the 100-140 calorie range, making them a much lighter alternative.

Air-Frying: The air fryer offers a middle ground, using circulating hot air and minimal oil to achieve a crispy texture similar to deep-frying. Air-fried eggrolls typically have fewer calories and fat than deep-fried versions but may have slightly more than their baked counterparts, depending on the oil used.

Ingredients and Their Impact

While the cooking method is crucial, the specific ingredients can also influence the calorie count. Most vegetable fillings, such as shredded cabbage, carrots, and bean sprouts, are low in calories and high in fiber. However, certain sauces, proteins, or additional oils can increase the total. Some commercial eggrolls might use a thicker, higher-calorie wrapper than homemade ones.

Restaurant vs. Homemade Calories


Feature	Restaurant Vegetable Eggroll	Homemade Baked Eggroll
Typical Calories	150-200+ calories per roll	~100-135 calories per roll
Preparation Method	Often deep-fried in large amounts of oil.	Typically baked or air-fried with minimal oil.
Ingredients	Potentially higher in sodium and fat due to commercial ingredients and frying oil.	Allows for complete control over ingredients, including low-sodium options and fresh vegetables.
Nutritional Profile	Higher fat content, often more saturated fat.	Lower fat, especially saturated fat. Retains more nutrients from vegetables.
Wrapper	Usually a standard, thicker eggroll wrapper.	Can use standard or lighter wrappers, like spring roll wraps.

Making a Healthier Choice

Making vegetable eggrolls at home gives you complete control over the ingredients and cooking process, allowing you to significantly reduce the calorie count. By choosing to bake or air-fry your eggrolls, you can enjoy the flavor and crunch without the excessive fat from deep-frying. Opt for fresh vegetables and use a light brush of oil to achieve that golden finish. For a further reduction, pair your eggrolls with a homemade, low-sugar dipping sauce instead of a store-bought, high-sodium option.

Conclusion

Understanding how many calories are in a vegetable eggroll requires looking beyond the basic vegetable filling. The cooking method, particularly whether it is deep-fried or baked, is the main driver of the calorie content. While a deep-fried restaurant eggroll can be a calorie-dense appetizer, homemade baked or air-fried versions offer a much healthier and lighter alternative. By being mindful of preparation and ingredients, you can enjoy this popular dish while staying on track with your nutritional goals.

Tips for Lighter Vegetable Eggrolls

Opt for Baked or Air-Fried: These methods cut down on fat and calories significantly compared to deep-frying.
Use Fresh, Crisp Veggies: Pack your eggrolls with plenty of cabbage, carrots, and other fresh vegetables for maximum fiber and nutrients.
Control Your Sauce: Many commercial dipping sauces are high in sugar and sodium. Make your own at home using low-sodium soy sauce and a little rice vinegar.
Choose Thinner Wrappers: Spring roll wrappers are a lighter alternative to traditional, thicker eggroll wrappers, further reducing carb and calorie count.
Portion Control: Enjoy eggrolls in moderation as part of a balanced meal, perhaps alongside a fresh, vegetable-heavy entree.

For more detailed nutritional information and guidance on portion sizes for a balanced diet, resources like Healthline can be helpful.

Frequently Asked Questions

Vegetable eggrolls can be a healthier appetizer, but it depends on the preparation. While the vegetable filling is nutritious, deep-frying adds significant calories and fat. Baked or air-fried versions are a much healthier choice.

A standard, deep-fried vegetable eggroll from a restaurant typically contains between 150 and 200 calories, though this can vary based on size and recipe.

A homemade, baked vegetable eggroll is much lower in calories, often ranging from approximately 100 to 135 calories per roll, because it avoids the oil used in deep-frying.

The main difference in calorie count comes from the cooking method and ingredients. Deep-frying in oil adds significant fat and calories, while baking or using an air fryer is much lighter. Additionally, the size of the roll and the specific ingredients can affect the count.

A vegetable eggroll can be lower in calories and fat than a meat-filled one, especially if it contains lean meat. However, the cooking method remains the most critical factor; a fried vegetable eggroll can still be higher in fat than a baked chicken eggroll.

Yes, dipping sauces can add a significant number of calories, especially store-bought options that are high in sugar and sodium. Choosing a lighter, homemade dipping sauce or using it sparingly can reduce the overall calorie intake.

To reduce calories, consider baking or air-frying instead of deep-frying, using fresh vegetables and a thinner wrapper, and opting for a homemade, low-sugar dipping sauce.