Which is healthier spring roll or egg roll? A Nutritional Showdown

October 3, 2025 •

5 min read

A fresh, unfried spring roll can have less than half the calories of a typical deep-fried egg roll, making the cooking method the biggest nutritional differentiator. For those watching their diet, understanding this key difference is critical when asking: which is healthier spring roll or egg roll?

Quick Summary

A comparison of egg rolls and spring rolls reveals key differences in wrappers, preparation, and fillings that impact their nutritional value. Learn how fresh versus fried variations dramatically affect calorie and fat content, and discover healthier alternatives.

Key Points

Fresh spring rolls are the healthiest option: They are uncooked, served cold, and feature a light rice paper wrapper with fresh vegetables.
Egg rolls are always deep-fried: Their thick wrapper and cooking method make them higher in calories and saturated fat than any spring roll variant.
Fried spring rolls offer a middle ground: While still fried, they typically have a thinner wrapper than egg rolls and are often lighter, though still higher in fat than fresh versions.
Homemade versions offer the most control: You can significantly reduce calories and fat by choosing healthier cooking methods like air-frying or baking.
Beware of dipping sauces: Many sauces can be high in sugar and sodium; ask for them on the side to manage intake.
Ingredients vary by type: Fillings differ, with fresh spring rolls featuring raw veggies and lean protein, while egg rolls often have a heavier, cooked cabbage and meat mixture.

Wrapper, Filling, and Preparation: The Core Differences

At first glance, egg rolls and spring rolls may seem similar, but a deeper look reveals critical differences in their core components. These variations are the primary factors influencing which option is healthier.

Egg Rolls: A Thick, Fried Treat

Egg rolls are an American-Chinese invention, characterized by their thick, crispy, and often bubbly, deep-fried exterior.

Wrapper: The wrapper is a thick, chewy dough made from wheat flour and sometimes contains egg. This substantial wrapper is designed to withstand the rigors of deep-frying, which means it absorbs a significant amount of oil during cooking.

Filling: Traditional egg roll fillings typically include a mix of shredded cabbage and other vegetables, often combined with meat like pork or shrimp. The ingredients are usually pre-cooked before rolling.

Preparation: Egg rolls are consistently deep-fried, a method that adds a substantial amount of calories and saturated fat to the final product.

Spring Rolls: Versatility is Key

Originating in China and popular throughout Southeast Asia, spring rolls offer a much wider range of preparations, from fresh to fried.

Wrapper: The wrapper is a delicate, thin skin. Fresh spring rolls (often called summer rolls) use translucent rice paper, which is very light and absorbs no oil. Fried spring rolls, however, may use a thinner wheat-based wrapper than egg rolls.

Filling: Fresh spring rolls are filled with raw or lightly cooked ingredients, including fresh vegetables, herbs, and lean protein like shrimp, chicken, or tofu. Fried spring rolls are filled with cooked ingredients, typically vegetables and sometimes meat.

Preparation: This is the most crucial distinction. Fresh spring rolls are uncooked and served cold, retaining the nutrients of their raw ingredients. Fried spring rolls are deep-fried, similar to egg rolls, though their thinner wrapper can make them slightly lighter overall.

Nutritional Showdown: Spring Roll vs. Egg Roll

To determine which is healthier, let's compare the nutritional profiles. Keep in mind that exact values depend on ingredients, portion size, and oil used.

Calories and Fat

Fresh Spring Roll (Vegetable): Around 80-100 calories and very low fat, as it's not fried.
Fried Spring Roll: Around 150-200 calories and higher fat due to the cooking oil.
Egg Roll: Typically 220-250 calories or more, with higher fat content (around 10-12g per roll), mainly from deep-frying and sometimes richer fillings.

Other Nutritional Aspects

Vitamins and Minerals: Fresh spring rolls, packed with raw vegetables, provide a higher concentration of vitamins and minerals. Fried versions lose some nutritional value due to heat processing.
Sodium: Both can be high in sodium, particularly restaurant versions and those with high-sodium sauces like soy sauce. Egg rolls can be especially high due to rich fillings and the frying process.
Fiber: Both contain fiber from vegetables, but the amount varies based on the filling. Fresh spring rolls generally have a higher vegetable-to-wrapper ratio, contributing more fiber.

Making a Better Choice at the Restaurant and at Home

To ensure your dietary goals align with your food choices, here are some practical tips:

Prioritize Fresh: When dining out, always choose the fresh, non-fried spring roll option. It’s a low-calorie, nutrient-rich choice that's essentially a handheld salad.
Consider Preparation: If you crave a crispy texture, inquire about baking or air-frying alternatives. Many restaurants or home recipes offer these healthier methods, significantly reducing fat and calories.
Mind the Sauce: Dipping sauces can add hidden sugars, sodium, and calories. A peanut sauce or sweet chili sauce can quickly turn a healthy roll into a high-calorie indulgence. Ask for sauce on the side and use it sparingly.
Choose Leaner Fillings: Opt for rolls with shrimp or tofu over pork or beef to reduce the overall saturated fat content.
Make Your Own: Preparing spring rolls at home gives you complete control over ingredients and preparation. This allows you to load up on fresh veggies and lean proteins while using a healthy sauce.

At-Home Healthy Cooking Methods

Air Frying: Gives fried spring rolls a satisfying crispiness with far less oil.
Baking: Brush with a minimal amount of oil and bake until golden brown for a healthier crispy version.


Feature	Egg Roll	Spring Roll (Fresh)	Spring Roll (Fried)
Wrapper	Thick wheat-based (often with egg)	Thin, translucent rice paper	Thin wheat or rice paper
Preparation	Always deep-fried	Uncooked, served fresh	Deep-fried or sometimes air-fried
Typical Filling	Cooked cabbage, vegetables, and often meat (e.g., pork)	Raw vegetables, herbs, and lean protein (e.g., shrimp, tofu)	Cooked vegetables and often meat
Calories	~220-250 kcal or more	~80-100 kcal (vegetable)	~150-200 kcal
Fat	High (~10-12g) from deep-frying	Very low (<1g)	Higher (~7-10g) from deep-frying
Nutritional Density	Lower, due to frying and thicker wrapper	High, from fresh, raw ingredients	Moderate, as some nutrients are lost in cooking

Conclusion: Deciding Which is Healthier

In the debate of which is healthier spring roll or egg roll, the answer is clear: the fresh spring roll is the definitive winner. Its uncooked preparation, thin rice paper wrapper, and vegetable-forward filling make it a low-calorie, nutrient-packed appetizer or meal. While fried spring rolls are also typically lighter than egg rolls due to their thinner wrapper, both fried options should be considered indulgences rather than everyday health foods. To make the best choice, always prioritize fresh and pay attention to dipping sauces.

For a detailed look into the nutritional composition of egg rolls, Healthline offers a comprehensive breakdown of the typical ingredients and potential downsides.

Key Takeaways

Fresh is Best: Fresh, uncooked spring rolls are the healthiest option, packed with raw vegetables, low in calories, and contain minimal fat.
Preparation Matters: The deep-frying process for both egg rolls and fried spring rolls significantly increases their calorie and fat content.
Wrapper is Thinner: Spring rolls use a thinner rice paper or wheat wrapper, while egg rolls have a thick, denser wheat-and-egg wrapper.
Control the Sauce: Dipping sauces like sweet chili or peanut sauce can add substantial hidden calories and sugar, so use them in moderation.
DIY for Control: Making rolls at home allows for total control over ingredients and cooking methods, enabling healthier choices like air-frying or baking.

Frequently Asked Questions

Fried spring rolls are generally considered a slightly healthier alternative to egg rolls because they use a thinner wrapper, which absorbs less oil during frying. However, both are deep-fried and significantly higher in calories and fat than fresh spring rolls.

The key difference is the cooking method. A fresh spring roll is uncooked, low in calories and fat, and preserves the vitamins in its raw vegetable filling. A fried spring roll, being deep-fried, has a much higher calorie and fat count.

Yes, baking or air-frying is an excellent way to prepare both egg rolls and spring rolls for a healthier outcome. These methods can produce a crispy texture similar to deep-frying but with significantly less added oil and fat.

Yes, fillings often differ. Egg rolls typically contain cooked shredded cabbage and vegetables, often with pork or other meat. Fresh spring rolls are usually filled with raw vegetables, herbs, and lean protein like shrimp or tofu.

To reduce calories, choose fresh (unfried) spring rolls over any fried option. Ask for dipping sauces on the side and use them sparingly, as they can be loaded with sugar and sodium. You can also opt for leaner protein fillings like shrimp or tofu.

Egg rolls use a thick, chewy, wheat-and-egg-based wrapper designed for deep-frying. Fresh spring rolls use a very thin, delicate rice paper wrapper, while fried spring rolls may use a thinner wheat wrapper than egg rolls.

Spring rolls (in their various forms) are more traditionally associated with Asian cuisines, particularly in China and Southeast Asia. Egg rolls are a uniquely American-Chinese invention.