Ever grab an egg roll and wonder what you’re actually eating? I get it – those crispy little packages can be mysterious. Let’s break down what’s inside.
The Numbers
Typical restaurant egg roll:
- 223 calories
- 24g carbs, 11g fat, 7g protein
- 417mg sodium (that’s a lot!)
Frozen store-bought version:
- Around 146 calories
- Less fat, still processed though
Why So Many Calories?
It’s the deep frying. That cabbage and veggie filling starts innocent enough, but dunking it in hot oil changes everything. The wrapper soaks up oil like a sponge.
Most restaurants deep-fry their egg rolls because, honestly, that’s what makes them taste amazing. But it also doubles the calories.
The Sodium Problem
One egg roll has about 400mg of sodium. That’s almost 20% of what you should eat all day. Yikes.
Where’s it coming from? Soy sauce in the filling, salt in the wrapper, plus whatever the restaurant adds during cooking. It adds up fast.
Any Good Stuff?
Sure! You’re getting some fiber (about 8% of your daily needs) and the vegetables do count for something. Cabbage, carrots, maybe some bean sprouts – it’s not all bad.
Plus there’s some iron and potassium in there. It’s just that all the good stuff comes wrapped in fried dough.
Restaurant vs Store-Bought
| Type | Calories | Fat | Sodium |
|---|---|---|---|
| Restaurant | 223 | 11g | 417mg |
| Frozen | 146 | 4-5g | 300-400mg |
My Take
Look, egg rolls aren’t health food. But they’re not going to ruin your diet either if you eat them occasionally.
Watching your weight? Stick to one and get some steamed veggies on the side. Want them more often? Try making baked ones at home – they’re actually pretty good.