How Many Calories Are in One Deep-Fried Egg Roll?

January 4, 2026 •

3 min read

A typical deep-fried egg roll from a restaurant contains roughly 220 to 250 calories. This number varies depending on the size, filling, and oil absorption during frying. Knowing this is important when considering this popular appetizer.

Quick Summary

A single deep-fried egg roll typically has between 220 and 250 calories. Variations in size, fillings, and preparation methods influence this count. The majority of calories come from the oil-soaked wrapper and fat-heavy fillings. Consider homemade versus restaurant methods, ingredients, and portion sizes. Baking or air-frying offers reduced-calorie alternatives.

Key Points

Average Calories: A typical restaurant deep-fried egg roll contains between 220 and 250 calories.
Primary Calorie Source: The high calorie count is mainly due to the deep-frying process, where the wrapper absorbs a large amount of oil.
Filling Impact: The calorie count varies with the filling, with fattier meats like pork adding more calories than leaner options or vegetables.
Homemade vs. Restaurant: Homemade versions often have fewer calories because you can control ingredients and use healthier cooking methods like air-frying or baking.
Healthier Alternatives: Baking or air-frying can significantly reduce the calories and fat content of an egg roll compared to deep-frying.
Hidden Calories: Dipping sauces can add extra sugar and calories. Using low-sodium soy sauce or a homemade sauce is a healthier option.
Nutrient Density: While high in fat and sodium, egg rolls also contain some protein and fiber from their vegetable fillings.

Calorie Breakdown of a Deep-Fried Egg Roll

Understanding the calorie count in a deep-fried egg roll involves examining its individual components. The cooking method and ingredients significantly impact caloric density.

The Wrapper

The wrapper, made from a simple flour and egg dough, is the largest calorie contributor because of the deep-frying process. It effectively acts as a sponge for hot oil. As the egg roll cooks, the wrapper absorbs a substantial amount of fat, adding hundreds of calories. A crispy, blistered texture indicates high oil absorption, making it delicious but calorically dense.

The Filling

The filling of an egg roll can vary widely, directly impacting its nutritional profile. Common ingredients include shredded cabbage, carrots, onions, and a protein such as pork, chicken, or shrimp. The fat content of the protein, like ground pork, along with the cooking oil used to sauté the vegetables, increases the total calorie count. Vegetarian options might be slightly lower in calories, but the deep-frying process ensures a high-fat intake regardless.

Homemade vs. Restaurant Egg Rolls: A Calorie Comparison

Restaurant egg rolls are often designed for maximum flavor, which usually means they are deep-fried in large quantities of oil and may use fattier cuts of meat. In contrast, making egg rolls at home gives you full control over the ingredients and cooking method, leading to potentially lower calorie options.

Comparison Table: Homemade vs. Restaurant Egg Rolls


Feature	Restaurant Egg Roll	Homemade Egg Roll (Air-Fried/Baked)
Calories	~220–250+ per roll	~140–180 per roll
Fat Content	High; significant oil absorption during deep-frying	Significantly lower due to less or no added oil
Saturated Fat	Higher, often containing more than 10% of daily value	Lower, depending on protein and oil choice
Sodium Content	High; flavoring agents like soy sauce and bouillon are common	Customizable; can use low-sodium soy sauce to control intake
Fiber	Moderate, from vegetable filling	Similar, from vegetable filling
Protein	Variable, depending on meat content	Variable, can use lean chicken or ground turkey

Reducing Calories in Your Egg Roll

If you enjoy the flavor of egg rolls but are concerned about calories, certain modifications can help decrease the fat and overall calorie count without sacrificing the taste.

Lighter Cooking Methods

Air Fryer: Using an air fryer is one of the most effective ways to lower the calorie count. It uses circulating hot air to achieve a crispy texture with only a fraction of the oil needed for deep-frying.
Baking: Baking egg rolls in the oven on a parchment-lined sheet is another excellent alternative. A light brush of oil can help achieve a golden, crispy wrapper with less fat.

Ingredient Swaps for a Healthier Filling

Leaner Protein: Use lean ground chicken, turkey, or shrimp rather than pork. You can also use extra firm tofu for a vegetarian option.
Increase Vegetables: Add more cabbage, carrots, and mushrooms to the filling. This increases fiber and volume, making the egg roll more filling and nutrient-rich.
Control Sodium: Opt for low-sodium soy sauce and minimize other salty ingredients. Use flavor boosters like ginger, garlic, and five-spice powder instead of excessive salt.

The Role of Dipping Sauces

Dipping sauces can contribute a surprising number of extra calories and sugar. The popular sweet and sour sauce can contain a significant amount of added sugar. A lighter approach includes:

Making Your Own Sauce: A simple mix of rice vinegar, low-sodium soy sauce, and a touch of honey or sriracha provides a flavorful, low-calorie alternative.
Using Hot Mustard: A small amount of spicy mustard adds a kick with minimal calories.

Conclusion: Mindful Indulgence

While a single deep-fried egg roll is not exceptionally high in calories, the calories can accumulate, particularly when paired with fatty sauces. Being mindful of portion sizes and preparation methods is important. Choosing baked or air-fried homemade versions, using leaner fillings, and opting for healthier dipping sauces enable you to enjoy this beloved dish with fewer calories. For those seeking more information on mindful eating and healthier cooking, the Academy of Nutrition and Dietetics offers a wealth of resources on nutrition and healthy lifestyle choices.

Frequently Asked Questions

A standard restaurant deep-fried egg roll contains an average of 220 to 250 calories. The exact number can vary based on the specific recipe and size.

The highest source of calories comes from the frying oil absorbed by the egg roll wrapper. The deep-frying process adds a significant amount of fat and thus, calories.

You can reduce the calories by using a leaner protein like ground chicken or turkey, and by cooking the egg roll with an air fryer or by baking it in the oven instead of deep-frying.

A vegetarian egg roll can be lower in calories than a meat-filled one, but the main factor is still the cooking method. A deep-fried vegetarian egg roll will still be high in fat.

Homemade egg rolls often have fewer calories because you can control the oil, use leaner ingredients, and choose healthier cooking methods. Restaurant versions are typically deep-fried and have higher fat and sodium content.

No, the dipping sauce is separate. Popular sauces like sweet and sour can add significant amounts of sugar and calories. Opting for a low-sugar alternative can help manage your intake.

Due to the deep-frying process and high fat content, a traditional deep-fried egg roll is not considered a healthy food choice, though it does contain some fiber and protein from its filling.