Healthy Benefits Of taking Egg roll
Date:18 February 2023
NUTRITION FACTS
Calories: 186kcal (9%) Carbohydrates: 15g (5%) Protein: 13g (26%) Fat: 8g (12%) Saturated Fat: 1g (5%) Cholesterol: 85mg (28%) Sodium: 582mg (24%) Potassium: 269mg (8%) Fiber: 2g (8%) Sugar: 2g (2%) Vitamin A: 2105IU (42%) Vitamin C: 18mg (22%) Calcium: 73mg (7%) Iron: 1.6mg (9%)
Egg Roll Nutrition
Egg rolls vary a lot nutritionally. A standard restaurant egg roll contains 250 calories, 8 grams of protein and about 12 grams of fat, two of which are saturated. They also contain trace amounts of trans fats, which are the riskiest type for your health. Prepared egg rolls containing white meat chicken and veggies that you can bake at home contain 140 calories, 6 grams of protein and almost 3 grams of fat, with about a half-gram being saturated.
Most of the carbohydrates egg rolls contain – 24 to 27 grams per serving – derive from wheat flour, which is a processed grain. A couple of carbohydrate grams are heart-healthy fiber, however. The wrapper may also contain hydrogenated oil, a source of trans fats.
Healthy or Unhealthy
Very few foods are completely “good” or “bad.” Egg rolls provide essential nutrients besides protein, carbs, fiber, and fat, including vitamins, minerals and antioxidants. The more vegetables your egg rolls contain, the more essential micronutrients and fiber they’ll provide.
Restaurant egg rolls are richer and fattier than baked or homemade, because they contain pork and are typically deep-fried. Even these egg rolls, however, provide additional nutrients, such as iron and potassium. All egg rolls tend to contain around 400 milligrams of sodium, which is high. If you dip them in soy sauce, you’ll consume far more sodium.
Fitting Egg Rolls into a Healthy Diet
If you love egg rolls, enjoy them in moderation as part of nutritious meals. Have tofu and veggie stir-fry over steamed brown rice, for example, with one egg roll dipped in low-sodium soy sauce or sweet and sour sauce. You can also serve egg rolls over a bed of leafy greens and other veggies for a hearty salad. When possible, go for white-meat chicken or vegetarian egg rolls to avoid the saturated fat in pork.
If you prepare frozen egg rolls at home, bake rather than fry them. They’ll turn out just as crispy, but without as much unhealthy fat. You can also make baked egg rolls from scratch, which allows you full control over the ingredients.
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