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Nutrition Facts of a Vegetable Egg Roll

Vegetable egg rolls vary in nutritional content depending on where you buy them and how they are prepared. Traditionally, they are deep-fried, but they can also be baked or fried in a smaller amount of oil in a frying pan. You should make a habit of knowing the nutritional content of your food before consuming it to aid in healthy eating and weight control.

  1. Daily Intake

    • According to the USDA, a typical person should consume 2,000 calories if leading a moderately active lifestyle. Within these calories, you should consume 65 grams of fat (20 grams of which should be saturated), 300 grams of carbohydrates, 25 grams of fiber, 50 grams of protein and 1,500 milligrams of sodium. You should reduce your overall intake if you lead a more sedentary lifestyle. There are around 25 vitamins and nutrients you should also consume throughout the day. Reference a daily nutritional chart for correct intake for your gender and age.

    Calories and Fat

    • A standard vegetable egg roll at a Chinese restaurant is a combination of cabbage, carrots and other vegetables wrapped in a piece of unleavened dough, also called a wonton. Calories and fat are the most notable nutrients in a vegetable egg roll. As a part of a larger meal, egg rolls can be a healthy addition compared to rice and other simple carbohydrates. According to the USDA Nutrient Database, a typical vegetable egg roll contains around 153 calories and 4 grams of fat. These values tend to be slightly higher, 200 calories and 2 grams fat, in egg rolls bought in Chinese restaurants as they tend to be deep fried for longer periods of time, adding the amount of oil in the breading.

    Sodium, Carbohydrates and Fiber

    • Sodium, or salt, regulates many processes in the body. When too much is ingested, it can cause adverse health affects. According to the USDA Nutrient Database, a typical egg roll has around 400 milligrams of sodium, but dipping the roll in soy sauce will make that value much higher. The main portion of carbohydrates found in the egg roll are in the wonton. There are generally 25 grams of carbohydrates. Fiber helps us digest our food and regulates our small and large intestines. Fiber is more commonly found in green vegetables and fruits. With the cabbage typically found in egg rolls, there are 2 grams of fiber in each roll.

    Dips and Preparation Methods

    • According to the USDA Nutrient Database, dipping your egg roll in 1 tbsp. of soy sauce adds 902 milligrams of sodium, .01 grams of fat, .27 grams of sugar and 8 calories. Given its composition of soy and wheat, it also contains one gram of protein and 1.2 grams of carbohydrates. According to the USDA Nutrient Database, two tablespoons of sweet and sour sauce has 7.9 calories, .2 grams of protein, 1.6 grams of carbohydrates, 1 gram of sugar and 347 milligrams of sodium. Reducing the amount of dip you use reduces your overall intake, but preparing the egg rolls in a health manner also reduces calories and fat. If you are making egg rolls in your home, avoid frying them to reduce the amount of oil you are adding the food.

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