How many calories does an egg roll wrap have? A nutritional breakdown

November 5, 2025 •

3 min read

An uncooked, individual egg roll wrapper typically contains between 60 and 80 calories, depending on the brand and size. Understanding exactly how many calories does an egg roll wrap have is crucial for managing overall dietary intake when preparing this popular dish.

Quick Summary

An uncooked egg roll wrapper's calorie count ranges from 60 to 80, largely determined by brand and size. Deep-frying drastically increases the final calorie count, while fillings add further variables. Opting for healthier cooking methods can significantly reduce the overall calorie total.

Key Points

Low Baseline Calories: A single, uncooked egg roll wrap typically contains between 60 and 80 calories, making it a low-calorie base component.
Deep-Frying Adds Significant Calories: The act of deep-frying drastically increases the overall calorie count of an egg roll due to oil absorption, potentially doubling or tripling its caloric value.
Nutritional Value Varies by Brand: Different brands of egg roll wrappers have varying calorie counts and nutritional profiles, so checking the specific packaging is important for accuracy.
Filling and Sauce Are Major Factors: The ingredients used for the filling and the type of dipping sauce contribute significantly to the total calories, fat, and sugar content.
Healthier Cooking Methods Reduce Calories: Baking or air-frying egg rolls instead of deep-frying them is an effective strategy for creating a much lower-calorie and healthier version of the dish.
Wrappers are Mostly Carbs: Egg roll wrappers are primarily a source of carbohydrates, providing little nutritional value on their own, and are often made with enriched wheat flour.

The Baseline: Calories in an Uncooked Egg Roll Wrap

When assessing the nutritional impact of an egg roll, it's essential to start with the wrapper itself. A single, uncooked egg roll wrap is not particularly high in calories. The typical range is between 60 and 80 calories per individual wrapper. These wraps are primarily composed of carbohydrates from enriched wheat flour, with minimal fat and a small amount of protein. The specific calorie count can fluctuate slightly based on the manufacturer and the precise size and thickness of the wrapper. For instance, a wrapper from one brand might be 60 calories, while another's is 70 or 80 calories. Knowing this base figure is the first step toward understanding the total caloric value of your finished egg roll.

Brand-by-Brand Calorie Comparison

To highlight the variations, here is a comparison of the calorie counts per wrapper for several popular brands, based on available nutrition data:


Brand	Calories per Wrapper	Fat (g)	Carbs (g)	Protein (g)
Fortune	66	0.5	15	3
Twin Dragon	70	0	15	3
Melissa's	80	0	16	3
Frieda's	60	0	14	2
Nasoya	60 (approx)	0	15	3

Note: Nutritional information can vary depending on product changes and specific serving sizes. Always check the packaging for the most accurate information.

The Impact of Preparation on Calorie Count

While the wrapper itself has a modest calorie count, the preparation method is the single largest determinant of the final dish's caloric value. Deep-frying, the traditional method for preparing egg rolls, dramatically increases the calorie count by absorbing a significant amount of oil. For example, the same wrap that started at 70 calories could be part of a finished egg roll exceeding 220 calories, with much of that increase coming from the added fat. The overall health impact of an egg roll is therefore less about the wrapper and more about what happens to it in the kitchen.

Healthier Cooking Methods

To make a healthier, lower-calorie egg roll, it is recommended to explore alternative cooking methods. Baking and air-frying are excellent options that provide a crispy texture without the excess oil. These methods can produce delicious, satisfying egg rolls that are far less detrimental to your diet.

Healthier Cooking Methods List:

Baking: Brush a small amount of oil onto the wraps before placing them in the oven at a high temperature until golden brown.
Air-Frying: Place the egg rolls in an air fryer with a light spritz of oil for a crispy finish with minimal fat.
Pan-Frying: Use a non-stick pan with a minimal amount of a neutral oil to cook the egg rolls without deep-frying them.

Filling and Sauce Variations: The Other Calorie Contributors

Beyond the wrapper and the cooking method, the contents of the egg roll and the accompanying sauce are major factors in the final calorie count. A filling of shredded cabbage and other low-calorie vegetables will naturally result in a much lighter dish than one packed with pork, shrimp, or other meats. The type of meat, whether lean chicken or fattier ground pork, also makes a difference. Moreover, the dipping sauce can add a surprising number of calories due to high sugar or fat content. Choosing a low-sugar or homemade sauce is another way to maintain better calorie control.

Egg Roll vs. Spring Roll Wrappers: A Quick Distinction

It's important to differentiate between egg roll wrappers and spring roll wrappers, as they are not the same and have different nutritional implications. Egg roll wrappers are generally thicker and contain egg, making them ideal for a hearty, fried dish. Spring roll wrappers, on the other hand, are much thinner and often made without egg, designed for both fresh, uncooked rolls and light frying. The thinner spring roll wrappers can be a healthier, lower-calorie option if used for fresh, non-fried preparations. Some product packaging may use the terms interchangeably, so checking the ingredient list is always wise.

For more detailed nutritional information on how ingredients affect calorie intake, consider consulting a reliable source like the USDA's FoodData Central.

Conclusion: The Final Calorie Takeaway

Ultimately, the calorie count of an egg roll is a cumulative figure, with the wrap representing only a small fraction of the total. While the wrap itself is a moderate source of carbohydrates, the cooking process (especially deep-frying) and the choice of filling and sauce are the primary drivers of caloric load. For those on a diet, opting for baked or air-fried egg rolls with lean protein and vegetable-based fillings is the best way to enjoy this dish while keeping calories in check. The wrapper is simply the vessel; it's what you do with it that really counts.

Frequently Asked Questions

No, a single uncooked egg roll wrapper is relatively low in calories, typically between 60 and 80 calories. The final calorie count is much higher due to the deep-frying process and the filling ingredients.

No, calorie counts differ by brand and size. For example, some brands like Frieda's list 60 calories per wrap, while Melissa's might list 80 calories, so checking the specific packaging is recommended.

You can significantly reduce calories by opting for baking or air-frying instead of deep-frying. Additionally, use healthier, vegetable-heavy fillings with lean protein and a low-sugar dipping sauce.

The deep-frying oil is the primary source of added calories and fat. The wrapper absorbs this oil during cooking, which dramatically increases the overall calorie count.

No, they are different. Egg roll wrappers are generally thicker and contain egg, while spring roll wrappers are thinner and often used for fresh, non-fried rolls. Some products may be labeled as both, so checking the ingredients is key.

Yes, gluten-free versions are available, typically made from rice flour or other alternative flours for those with sensitivities or celiac disease. You will need to check specialty or health food stores.

Yes, the filling is a major factor. A filling with fatty meats or heavy sauces will add significantly more calories than one with lean protein and a high vegetable content.