Is Egg Roll Healthy? Separating Fact from the Fry

December 21, 2025 •

4 min read

A standard deep-fried egg roll from a restaurant can pack over 220 calories and 10 grams of fat. This raises a key question for many diners: Is egg roll healthy, or is it a nutritional pitfall? The reality is nuanced, with the health profile depending largely on its preparation method and ingredients.

Quick Summary

Typical restaurant egg rolls are high in calories, fat, and sodium due to deep-frying. Healthier versions are possible by baking, air-frying, or using leaner, vegetable-rich fillings.

Key Points

Deep-Frying is the Main Issue: Standard restaurant egg rolls are unhealthy primarily because they are deep-fried, which adds significant calories, fat, and sodium.
Healthier Cooking Methods Exist: Baking or air-frying egg rolls instead of deep-frying them can drastically cut down on fat and calories.
Fillings Can Be Nutritious: The cabbage, carrots, and other vegetable fillings provide fiber and vitamins, but this is often overshadowed by the preparation method.
Control Your Ingredients: Homemade egg rolls allow you to use leaner proteins, more vegetables, and control sodium levels by using reduced-sodium soy sauce and homemade sauces.
Portion Control is Key: Even with healthier preparation, moderation is important for enjoying egg rolls as part of a balanced diet.
Egg Roll in a Bowl is an Alternative: A great low-carb, low-fat alternative is to make an 'egg roll in a bowl,' which includes all the filling ingredients without the fried wrapper.

The Unhealthy Truth About Conventional Egg Rolls

While the sight of a golden-brown, crispy egg roll is tempting, its traditional preparation is far from a health-conscious choice. Most restaurant-style egg rolls are deep-fried, a cooking method that dramatically increases the fat and calorie content. The thick wheat flour wrapper absorbs a significant amount of oil, leading to a high-calorie appetizer that offers little in return nutritionally.

The Deep-Frying Dilemma

Deep-frying food in hot oil can be detrimental to health for several reasons. The oil absorbed contributes a large amount of unhealthy fats, including saturated and trans fats, which can increase the risk of heart disease and weight gain. Furthermore, the high temperatures used in deep-frying can produce harmful compounds. This cooking method negates many of the potential health benefits that might come from the vegetable and protein fillings.

A Look at Sodium and Calorie Counts

Besides the fat, conventional egg rolls are often loaded with sodium, primarily from the filling and the accompanying sauces. For example, one 89-gram egg roll can contain over 400 mg of sodium, which is about 18% of the daily recommended intake. Pair this with the typically high-sugar dipping sauces, and the overall nutritional value plummets. A single restaurant egg roll can exceed 220 calories, and that's before accounting for the extra calories from sweet sauces.

Potential Upsides and How to Make a Healthier Egg Roll

It is possible for an egg roll to be a healthier food, but it requires conscious decisions about preparation. The fillings, which often include shredded cabbage, carrots, and lean protein, can be a good source of vitamins, minerals, and fiber. The key is controlling the cooking method and ingredients.

Making Healthier Choices

Here are some ways to enjoy egg rolls without the health drawbacks:

Opt for Baked or Air-Fried: Choosing baked or air-fried versions instead of deep-fried can significantly reduce the fat and calorie content. A homemade baked egg roll can be around 140 calories, a notable reduction from the deep-fried alternative.
Choose Leaner Fillings: Instead of fatty pork, select fillings with lean protein like ground chicken, turkey, or shrimp. For vegetarian options, tofu or extra vegetables work well.
Boost the Veggies: Increase the amount of vegetables like cabbage, carrots, and mushrooms to boost the fiber and nutrient content. This provides more satiety and nutritional value per bite.
Control the Sauces: Many dipping sauces are high in sugar and sodium. Opt for a lower-sodium soy sauce or make your own healthier dipping sauce with less sugar.
Try an Egg Roll in a Bowl: For those looking to ditch the wrapper entirely, the 'egg roll in a bowl' concept is a great low-carb alternative. This dish includes all the flavorful filling ingredients without the fried wrapper, resulting in a nutrient-dense and satisfying meal.

Egg Rolls vs. Spring Rolls: What's the Difference?

Many people confuse egg rolls with spring rolls, but there are key distinctions that affect their nutritional profile. While both are appetizers, their wrappers and preparation differ. Egg rolls use a thicker, denser, egg-enriched wrapper that is almost always deep-fried. Spring rolls, on the other hand, can use thinner rice paper wrappers and are sometimes served fresh, which makes them a generally lighter and lower-calorie option. The fillings also vary, with traditional egg rolls often containing more pork and cabbage, while spring rolls might contain raw vegetables and herbs.

Comparison Table: Fried vs. Baked Egg Rolls


Feature	Deep-Fried Egg Roll	Baked Egg Roll	Health Implications
Calories	~220+ calories per roll	~140 calories per roll	Lower calorie count for baked version aids weight management.
Fat Content	~10g+ total fat per roll	Considerably less fat, especially saturated and trans fat.	Deep-frying increases unhealthy fat intake, raising health risks.
Preparation	Submerged and cooked in hot oil	Cooked in an oven or air fryer with minimal oil.	Baking eliminates the extra calories and fats from the deep-frying process.
Crispiness	Achieved through deep-frying	Achieved through oven heat or air frying.	Baked versions can be crispy but without the unhealthy oil absorption.
Wrapper	Thicker, bubbly, wheat-based wrapper	Thinner wrapper or whole wheat wrapper often used.	Thinner or whole wheat wrappers can offer more fiber and fewer calories.

Conclusion: A Matter of Preparation

So, is egg roll healthy or not? The verdict is clear: A typical deep-fried, restaurant-style egg roll is not a healthy food due to its high calorie, fat, and sodium content. However, the ingredients in its filling—such as vegetables and lean protein—have inherent nutritional value. By changing the cooking method from deep-frying to baking or air-frying, and by making conscious choices about fillings and sauces, you can transform the egg roll into a much healthier snack or appetizer. Portion control remains important for any treat, but with these simple swaps, you can enjoy this beloved dish with fewer health concerns. For a great resource on improving your eating habits, consider exploring guides on healthy swaps at the American Heart Association.

Frequently Asked Questions

Generally, spring rolls are considered healthier than egg rolls. Spring rolls can be served fresh or made with thinner rice paper wrappers, while egg rolls are almost always deep-fried with a thicker, wheat-based wrapper.

Yes, you can absolutely bake egg rolls. This is a much healthier alternative that significantly reduces fat and calories while still yielding a satisfyingly crispy exterior. Air-frying is another excellent option.

Restaurant egg rolls are high in fat because they are typically deep-fried. This process involves submerging the rolls in hot oil, which the wrapper absorbs, leading to a high fat and calorie count.

Typical fillings include shredded cabbage, carrots, and a protein like minced pork, shrimp, or chicken. These ingredients can provide some fiber and protein, though this is often negated by the cooking method.

To make egg rolls healthier at home, use leaner meats or extra veggies for the filling. Bake or air-fry them instead of deep-frying, and opt for a low-sodium soy sauce and a lighter dipping sauce.

Yes, many restaurant egg rolls are high in sodium due to the seasonings in the filling and the often salty dipping sauces. One egg roll can contain a significant portion of the daily recommended sodium intake.

Yes, 'egg roll in a bowl' recipes are a very healthy alternative to traditional egg rolls. They contain all the savory filling ingredients but eliminate the fatty, deep-fried wrapper, making them lower in calories and carbs.

You can eat egg rolls on a diet, but it requires moderation and smart choices. Opt for baked versions, control your portion size, and be mindful of high-sugar sauces to fit them into a healthy diet.