Check out this Southeast Asian Nutrition article!

are egg rolls healthy

Are egg rolls healthy? So deep-fried foods like egg rolls aren’t exactly the healthiest choice out there. But here’s the thing – I’m not about to tell you to stop eating them altogether and personally I can never turn down a delicious egg roll.

Life’s too short to deprive yourself of the foods you love. The key is to enjoy egg rolls mindfully as part of a balanced diet. Making healthy choices doesn’t mean you have to give up all your favorites too. So, let’s take a closer look and explore some ways to make egg rolls work with your health goals.

Different Types of Egg Rolls

There are several types of egg rolls, each with a little different ingredients and preparation:

  1. Chinese egg rolls: These use a thicker wheat wrapper and filled with pork and other vegetables.
  2. Filipino egg rolls (Lumpia): Lumpia wrappers are thinner and crispier than Chinese egg roll wrappers. The filling often includes ground meat and vegetables.
  3. Vietnamese egg rolls (Chả giò): These egg rolls have a thinner wheat wrapper like lumpia and are filled with ground pork, vegetables, and glass (mung bean) noodles.

Spring Rolls, Egg Rolls, and Summer Rolls: What’s the Difference?

Fried Rolls

Fresh Rolls

Are Egg Rolls Healthy to Eat?

Egg rolls are filled with meat, noodles, vegetables, and seasoning, then deep-fried. The combination of protein, carbohydrates, and fiber in the filling makes egg rolls a potentially well-rounded meal. But the main issue with egg rolls is their high fat content from deep-frying. But let’s take a closer look at the concern.

How Much Calories and Fat are in 2 Egg Rolls?

  • 356 calories
  • 18 grams of fat

Considering the recommended fat intake range:

  • At the lower end (44 grams of fat per day), two deep-fried egg rolls containing 18 grams of fat would account for about 41% of your daily recommended fat intake.
  • At the higher end (77 grams of fat per day), the same two egg rolls would contribute approximately 23% of your daily recommended fat intake.

Let’s say you’re following a 2,000-calorie diet. Eating two deep-fried egg rolls would still keep you within the recommended daily fat intake range. Now, this is only referring to your two egg rolls. Keep in mind the sides, dips, and other foods you’re having as well, as they can add to your overall calorie and fat intake.

How to Include Egg Rolls in a Balanced Diet

Okay, so the fat content in egg rolls might be a bit of a concern if you’re watching your fat intake for health reasons. But don’t worry – you can still enjoy egg rolls as part of a balanced diet with a little planning and smart choices. It’s all about being mindful and strategic.

So, let’s check out 6 tips for fitting egg rolls into your diet without compromising your health goals:

1. Watch Your Portion Sizes

It’s easy to overeat egg rolls, so be mindful of how many you’re consuming. Aim for just a few and balance your plate with healthier options like fresh veggies or a salad.

2. Opt for Air-Frying

Instead of deep-frying try air-frying your egg rolls. This simple swap can significantly reduce the fat content of your egg rolls.

3. Pre-cook the Meat

Pre-cook the meat filling in a pan before assembling the egg rolls. This way, they won’t need to spend as much time in the oil, reducing overall fat absorption.

4. Hot Oil

Ensure the oil is hot enough before adding the egg rolls. This helps minimize the amount of oil absorbed and reduces the cooking time.

5. Wrapper Choice

6. Balance the Rest of the Day

Balance your meals throughout the day. If you indulge in egg rolls at one meal and exceed your fat intake or eat less healthily, make sure to choose leaner, more nutritious options for your other meals to compensate.

Which is Healthier: Spring Rolls or Egg Rolls?

Bottom Line

At the end of the day, egg rolls are a delicious and enjoy them but be mindful and make smart choices so they can fit in your balanced diet.

While they’re not the healthiest choice because they are deep-fried, you can still make them work with your health goals by being mindful of portion sizes, pairing them with other non-fried, healthy foods, and the other tips mentioned. And if fried is too hard to control or fit into your diet, go for the fresh spring or summer rolls as a healthier choice.

And that is why I would never tell you to stop eating them because the key is to find a balance that allows you to eat the foods you love while still meeting your health and goals.

Want More Help with Healthy Meal Planning?

This handy guide will walk you through creating a healthy Southeast Asian plate, complete with a food list for each section to help you build a well-balanced meal. So what are you waiting for? Grab your free copy now and start building a healthier, happier relationship with food today!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top