How Many Calories Are Usually in an Egg Roll?

October 31, 2025 •

3 min read

A standard, deep-fried egg roll typically contains between 200 and 250 calories, with variations depending on ingredients and cooking method. This popular appetizer often includes a mix of shredded vegetables and sometimes meat or seafood, wrapped in a doughy skin. Understanding these nutritional aspects is crucial for managing calorie intake.

Quick Summary

The calorie content of egg rolls varies based on filling, wrapper type, and cooking method. Deep-fried versions are generally higher in fat and calories than baked or air-fried ones. Fillings like pork or chicken also contribute to the final energy content.

Key Points

Typical Calorie Range: A deep-fried restaurant egg roll contains 200-250 calories.
Cooking Method Impact: Deep-frying adds calories from oil, while baking or air-frying offers a healthier alternative.
Filling's Influence: The filling type (meat vs. vegetables) is a key factor affecting the total calories.
Homemade Advantage: Preparing egg rolls at home allows for better control over ingredients and cooking methods, resulting in fewer calories.
Sauce Caution: Dipping sauces can add extra calories, so use sparingly or choose low-sodium options.
Moderation is Key: Consume egg rolls in moderation to fit them into a healthy diet.

Factors Affecting Egg Roll Calorie Count

The number of calories in an egg roll is not fixed. Several factors influence both the macronutrient and overall energy content. Understanding these elements can help individuals make informed choices when eating out or preparing egg rolls at home.

Filling Ingredients

The choice of filling significantly impacts an egg roll's calorie count. Traditional fillings often include shredded cabbage, carrots, and ground pork. Variations with chicken, shrimp, or solely vegetables are also common.

Meat and Seafood: Adding protein like pork, chicken, or shrimp increases the calories, especially when the protein is ground and cooked with additional fat. Leaner protein choices result in fewer calories.
Vegetables: Vegetables like cabbage and carrots contribute calories, but also provide dietary fiber, which promotes fullness and aids digestion. A vegetarian egg roll, especially with low-calorie vegetables, typically has fewer calories than a meat-filled one.
Added Ingredients: Some recipes include sauces, noodles, or water chestnuts, each adding to the final calorie total. Sweet chili sauce or high-sugar dips add extra calories.

Cooking Method

The cooking method is another critical factor. The traditional deep-frying process increases the calorie and fat content as the wrapper and filling absorb oil.

Deep-Frying: This is a common restaurant method. The wrapper becomes crispy but absorbs a large amount of oil, drastically increasing fat and calorie count.
Baking or Air-Frying: Healthier alternatives involve baking or air-frying. These methods use significantly less oil, resulting in a much lower-calorie, lower-fat product while still achieving a crispy texture.

Egg Roll Size and Wrapper

The physical dimensions of the egg roll and the type of wrapper also play a part. Larger egg rolls contain more filling and have more wrapper surface area to absorb oil.

Wrapper Thickness: The thick wrapper of a traditional egg roll is made to withstand deep-frying and absorbs more oil than the thinner wrappers used for spring rolls.
Serving Size: The calorie count is directly proportional to size. Some restaurants serve larger, denser egg rolls, while others offer smaller portions. Calorie counts often cited online, around 220-250 calories, refer to a standard-sized, deep-fried restaurant egg roll.

Comparing Different Egg Roll Types

The following table illustrates how fillings and cooking methods impact the calorie count. These are estimated values and can vary based on ingredients and preparation.


Egg Roll Type	Typical Cooking Method	Estimated Calories (per roll)	Key Calorie Sources
Restaurant-Style Pork	Deep-fried	220–250	Deep-frying oil, ground pork, wrapper
Restaurant-Style Vegetable	Deep-fried	170–200	Deep-frying oil, wrapper
Homemade Baked Vegetable	Baked/Air-fried	100–140	Minimal oil, low-calorie vegetables
Homemade Baked Turkey	Baked/Air-fried	140–180	Minimal oil, lean turkey, wrapper

Enjoying Egg Rolls with Fewer Calories

If you want to reduce calorie intake while still enjoying egg rolls, several strategies can be employed. These methods focus on ingredient swaps and preparation techniques.

At-Home Preparation

Making egg rolls at home allows control over ingredients and cooking process.

Choose Lean Proteins: Opt for lean ground turkey, chicken breast, or shrimp instead of ground pork or beef to reduce fat.
Fill with More Veggies: Increase filling with shredded cabbage, carrots, celery, and mushrooms. This adds volume, fiber, and nutrients without adding many calories.
Bake or Air-Fry: Baking or air frying can cut calories and fat by more than half compared to deep-frying.
Control the Sauce: Many dipping sauces are high in sugar and sodium. Use a modest amount of sauce or choose a low-sodium soy sauce or a homemade vinegar-based dip.

When Ordering Takeout

When cooking isn't an option, mindful choices can be made when ordering.

Ask for Steamed: Some restaurants might offer a steamed version. It's worth asking if a non-fried version is available.
Limit Your Order: Order only one egg roll to control portion size and calories.
Blot the Oil: Use a napkin to blot some of the excess oil from a deep-fried egg roll before eating.

Conclusion: A Balanced View on Egg Roll Calories

While a deep-fried egg roll can be calorie-dense, the total energy content is highly adaptable. By understanding that factors like filling, cooking method, and size drive the calorie count, informed decisions can be made. For the lowest-calorie option, a homemade baked vegetable egg roll is the best choice, but even when enjoying a traditional fried version, a balanced perspective and moderation are key. The main takeaway is that you do not have to eliminate egg rolls entirely; just be aware of what you are eating and how it is prepared. For more information on navigating Chinese takeout options, see this guide from WebMD.

Frequently Asked Questions

Yes, vegetable egg rolls generally have fewer calories than pork egg rolls, especially if they are filled with low-calorie vegetables like cabbage and carrots and are not cooked in excessive oil.

The calorie count for a small egg roll can vary, but a miniature-sized, deep-fried version might contain around 100-140 calories, while a baked one would be even lower.

Yes, dipping sauces like sweet and sour or plum sauce can add a significant amount of extra calories and sugar. A few tablespoons of dipping sauce can easily add 50+ calories or more.

An air-fried egg roll is significantly healthier than a deep-fried one because it uses a minimal amount of oil, which dramatically reduces the fat and calorie content while still providing a crispy texture.

Despite the name, many modern egg roll wrappers do not contain egg. They are typically made from wheat flour, water, and salt. The name is believed to come from an older recipe that involved a rolled omelet.

To make a lower-calorie egg roll at home, use lean fillings like ground turkey or chicken, add plenty of low-calorie vegetables, and use an air fryer or bake them instead of deep-frying.

An egg roll is typically wrapped in a thicker, bubbled wheat-flour wrapper and is deep-fried. A spring roll often uses a thinner, smooth rice-paper or wheat wrapper and can be served either fresh or fried.