Veggie egg rolls can be a tasty and satisfying snack or appetizer, but many people wonder just how many calories are in one veggie egg roll. The number of calories in a veggie egg roll can vary depending on the size, ingredients, and how it is prepared. In this comprehensive guide, we will provide the average calorie count for a veggie egg roll and tips for lightening it up.
What is a Veggie Egg Roll?
A veggie egg roll is an appetizer or snack made by wrapping chopped vegetables in a wrapper, such as egg roll wrappers or wonton wrappers, and then deep frying them until crispy on the outside. Typical veggie egg roll fillings include cabbage, carrots, bean sprouts, mushrooms, and onions. Some recipes may also include tofu or vegan meat substitutes. The wrapper is made from wheat flour and may contain eggs.
Calories in an Average Veggie Egg Roll
Most veggie egg rolls contain around 140-220 calories per roll. This calorie range accounts for differences in size and specific ingredients. Here is a breakdown of the average calories:
- Wrapper: 50-90 calories
- Vegetable filling: 25-50 calories
- Oil for frying: 65-80 calories
So a typical medium-sized veggie egg roll made with egg roll wrappers and fried contains about:
140 calories
The size of the egg roll makes the biggest difference in calories. A smaller egg roll may contain only 100 calories, while large egg rolls can contain up to 300 calories or more.
Factors that Impact Calories in Veggie Egg Rolls
There are several factors that account for the calorie range in veggie egg rolls:
1. Type of Wrapper
Egg roll wrappers are thinner and contain fewer calories than wonton wrappers. Wonton wrappers are thicker and denser, so an egg roll made with a wonton wrapper will be higher in calories.
2. Fillings
Veggie fillings like cabbage and carrots are low in calories, while fillings like tofu or vegan meats will increase the calories. More filling means more calories. Fried tofu or soy protein may add 50-100 calories.
3. Size
Larger egg rolls require larger wrappers and more filling. A jumbo egg roll may have double the calories of a mini egg roll.
4. Cooking Method
Frying adds significant calories from the oil. A baked or air-fried egg roll will have far fewer calories than one that is deep fried. An egg roll that is fried in 2 cups of oil soaks up about 140 extra calories!
How Many Calories in Popular Veggie Egg Roll Brands
Looking at nutrition data for pre-made frozen veggie egg rolls shows a similar range in calories:
| Brand | Serving Size | Calories |
|---|---|---|
| Trader Joe’s | 1 roll (85g) | 260 |
| Amy’s | 1 roll (85g) | 240 |
| Smart Foods | 1 roll (46g) | 130 |
As you can see, calories range from 130 to 260 per roll depending on the brand. Amy’s and Trader Joe’s rolls are quite large, while the Smart Foods rolls are smaller. In general, most pre-made egg rolls you find in the freezer section contain 200-300 calories each.
How to Lighten Up Veggie Egg Rolls
If you’re looking to lighten up your veggie egg rolls, here are some tips to decrease the calories:
Use egg roll wrappers
The thinner wheat-based wrappers save calories compared to thick wonton wrappers. Look for wrappers that are around 50 calories each.
Choose lean fillings
Fill your egg roll with low-calorie vegetables like cabbage, carrots, bean sprouts and mushrooms. Limit high-calorie additions like tofu or vegan meats.
Cut size down
Make mini egg rolls with smaller wrappers and less filling. This could save 50 or more calories per roll.
Spray oil or bake
Instead of frying, try spraying egg rolls lightly with oil and baking them. Or brush with a small amount of sesame oil. Air fryers also work well for a crisp texture with less oil.
Watch the dipping sauce
Sweet chili sauce or duck sauce add lots of extra calories. Opt for lower calorie soy sauce or hot mustard instead.
Low-Calorie Veggie Egg Roll Recipe
Here is a recipe for lighter baked egg rolls that come in around 110 calories each:
Ingredients
- 6 egg roll wrappers (about 50 calories each)
- 1 cup shredded cabbage
- 1 grated carrot
- 1⁄4 cup sliced mushrooms
- 1 green onion, chopped
- 1 clove garlic, minced
- 1 tsp sesame oil
- Salt and pepper to taste
Instructions
- Preheat oven to 425°F. Line a baking sheet with parchment paper.
- In a skillet over medium heat, sauté the cabbage, carrot, mushrooms, green onion and garlic with the sesame oil for 5-7 minutes until tender crisp.
- Remove veggie mixture from heat. Season with salt and pepper.
- Working one at a time, place about 2 tbsp filling into the center of each egg roll wrapper. Fold the sides over filling and roll up tightly into a cylinder.
- Place egg rolls seam side down on prepared baking sheet. Lightly spray egg rolls with oil.
- Bake for 12-15 minutes until golden brown and crispy.
- Serve with low-calorie soy sauce or hot mustard if desired.
This veggie egg roll recipe comes out to around 110 calories per roll depending on the exact ingredient amounts and wrappers used. The lighter wrappers, spray oil and baking method all help to reduce the calories compared to deep-fried egg rolls. Enjoy this lighter appetizer or snack!
Nutrition Facts for Veggie Egg Rolls
Here are the nutrition facts for a typical veggie egg roll made with egg roll wrappers and fried in oil:
Veggie Egg Roll (1 roll)
- Calories: 140
- Fat: 7g
- Carbs: 15g
- Protein: 3g
As you can see, a single fried veggie egg roll provides 140 calories, which come mostly from fat. The majority of calories come from the egg roll wrapper and frying oil. There are also 15 grams of carbohydrates, coming mainly from the wrapper. 3 grams of protein come mostly from the veggies. The nutrition will vary based on specific ingredients used.
Healthiest Ways to Eat Veggie Egg Rolls
Here are some healthy tips for enjoying veggie egg rolls while limiting calories:
1. Bake Don’t Fry
Baking egg rolls rather than frying removes a significant amount of fat and calories. Spray lightly with oil or brush with sesame oil to help them crisp up.
2. Use Lean Fillings
Load up your egg roll with low-calorie vegetables like cabbage, bean sprouts, carrots and mushrooms. Limit high-fat fillings like tofu or vegan meats.
3. Enjoy as an Appetizer
One egg roll makes a sensible appetizer or snack around 140 calories. Be mindful of portion sizes.
4. Pair with Low-Calorie Sauce
Skip the sugary duck sauce and opt for hot mustard, soy sauce, or a squeeze of lime juice to save calories.
5. Balance Your Meal
If enjoying egg rolls as a meal, pair with lower calorie sides like a tossed salad, steamed veggies, or broth-based soup.
Should You Eat Veggie Egg Rolls on a Diet?
Veggie egg rolls can be worked into a healthy diet when enjoyed in moderation. Here are some diet tips for veggie egg rolls:
On a Low-Calorie Diet
Opt for a single smaller baked egg roll on a low-calorie diet. Pair with lots of low-calorie vegetable sides for a filling meal.
On a Low-Carb Diet
The wrappers make egg rolls higher in carbs. Keep portions small or try wrapping fillings in lettuce leaves instead.
On a Heart-Healthy Diet
Baked or air-fried egg rolls are a better option than fried to limit saturated fat and cholesterol when eating heart-healthy.
Overall, veggie egg rolls can fit into a healthy diet when paying attention to portion sizes, cooking methods, and ingredients used.
Healthy Veggie Egg Roll Recipes
Here are some delicious and nutritious veggie egg roll recipes:
1. Zucchini Egg Rolls
Swap the traditional cabbage filling for shredded zucchini, carrots, onions and mushrooms flavored with garlic and ginger.
2. Rainbow Veggie Egg Rolls
Use carrots, purple cabbage, red pepper and spinach for a colorful veggie egg roll.
3. Thai Egg Rolls
Season fillings with Thai red curry paste, lime juice and cilantro for a Thai twist.
4. BBQ Jackfruit Egg Rolls
Shredded BBQ jackfruit makes a tasty plant-based filling paired with crunchy slaw.
5. Southwest Egg Rolls
Fill egg rolls with black beans, corn, peppers, onions and plenty of spices for a southwestern flare. Serve with avocado or salsa.
Common Questions
Are egg rolls fried or baked?
Traditional egg rolls are fried in oil to get the crunchy exterior. However, they can also be baked in the oven until crispy to reduce the fat and calories from frying.
Are egg rolls gluten free?
Typically no, egg roll wrappers contain wheat flour so they are not gluten free.
Are egg rolls healthier than spring rolls?
Spring rolls and summer rolls made with rice paper wrappers tend to be lower calorie and healthier than traditional fried egg rolls.
Are Trader Joe’s veggie egg rolls healthy?
Trader Joe’s veggie egg rolls are larger in size and fried, so they are higher in calories. One roll has 260 calories, so moderation is key.
Conclusion
Veggie egg rolls can make for a satisfying appetizer or snack when you are craving some crunch. While veggie egg rolls are lower in calories than their meaty counterparts, fried egg rolls still pack considerable calories, generally 140-300 per roll depending on the size and ingredients. Your healthiest bet is to bake egg rolls rather than fry them and fill them up with low-calorie vegetables. Pay attention to portion sizes and accompany egg rolls with low-calorie dipping sauces. With some modifications and restraint, veggie egg rolls can be part of an overall healthy diet.
