Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 20, 2026
Egg roll, with chicken or turkey - nutritional information
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Egg roll, with chicken or turkey

🔥 266 Calories
💪 7.6g Protein
⚡ 27g Carbohydrates
🥑 14.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Egg roll, with chicken or turkey
Energy density
Dense
266 kcal per 100g
Macro energy profile
Balanced
11% Protein · 41% Carbohydrates · 48% Fat
Glycemic profile
Low GI
GI 30 · GL 8
Notable signals
USDA data

Nutritional Information

266
kcal/100g
Protein
7.6g
Carbohydrates
27g
Fat
14.1g
Glycemic Index:
30

About Egg roll, with chicken or turkey

Egg rolls, particularly those filled with chicken or turkey, are a popular dish in Asian cuisine, often associated with Chinese-American dining. These savory snacks are typically made by wrapping a mixture of finely chopped vegetables and protein in a thin dough, which is then deep-fried to create a crispy exterior. The origins of egg rolls can be traced back to traditional Chinese spring rolls, but the modern adaptation has evolved to include various fillings, including meats like chicken or turkey, providing a heartier option for those who enjoy protein-rich snacks. Nutritionally, egg rolls with chicken or turkey offer a balanced mix of macronutrients, containing approximately 266 calories per 100 grams, with 7.6 grams of protein, 27 grams of carbohydrates, and 14.1 grams of fat. They serve as a satisfying snack or appetizer that can fit into a variety of meal plans. However, it's essential to consider their fat content, primarily from frying, while also acknowledging the protein and micronutrient benefits they provide, making them a versatile choice for many diets.

Health Benefits

Supports muscle growth and repair due to high protein content.
Provides essential vitamins and minerals like Vitamin B12 for energy metabolism.
Contains iron which is crucial for oxygen transport in the blood.
Offers dietary fiber aiding in digestive health.
Can be a low-sodium option, beneficial for heart health.
Versatile in meal planning, suitable as a snack or appetizer.
Contains antioxidants from vegetables, promoting overall health.
Fried to a crispy texture, enhancing sensory enjoyment.
Easy to customize with different fillings for varied tastes.
Satisfies hunger effectively, potentially aiding in weight management.

Recommended Food Pairings

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Sweet and sour sauce - enhances flavor and adds a tangy contrast.
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Soy sauce - a traditional dip that complements the savory taste.
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Rice - serves as a filling side dish for a complete meal.
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Steamed vegetables - provides additional nutrients and balances the meal.
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Chili sauce - for those who enjoy a spicy kick with their egg rolls.

How to Consume

Serving size
150g, approximately 3 medium egg rolls
Frequency
2-3 times per week
  • •Pair with a side of vegetables for a balanced meal.
  • •Dip in low-sodium sauces to reduce sodium intake.
  • •Serve with fresh herbs for added flavor and nutrients.
  • •Bake instead of fry for a healthier cooking method.
  • •Include in a mixed platter with other appetizers for variety.

Selection & Storage

How to choose:

  • ✓Look for egg rolls with a golden-brown color, indicating proper frying.
  • ✓Check for freshness by ensuring the wrapper is not cracked or soggy.
  • ✓Choose products with recognizable ingredients for quality assurance.
  • ✓Avoid those with excessive preservatives or artificial flavors.
Storage
Store in a cool, dry place; for best quality, refrigerate at 0-4°C.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance should avoid regular egg rolls.
  • ⚠️Those with soy allergies should check for soy sauce in recipes.
  • ⚠️High-fat diets may require moderation due to frying.
  • ⚠️Not suitable for individuals on very low-calorie diets without careful planning.
  • ⚠️Excessive consumption may lead to high-fat intake, impacting heart health.
  • ⚠️Fried foods should be eaten in moderation to prevent weight gain.
  • ⚠️Be cautious of portion sizes when served with high-calorie dips.

Frequently Asked Questions

How many calories does Egg roll, with chicken or turkey have?

Egg rolls with chicken or turkey contain about 266 calories per 100 grams. This calorie count can vary slightly based on the specific ingredients and cooking methods used.

Is Egg roll, with chicken or turkey healthy?

Yes, egg rolls with chicken or turkey can be healthy when consumed in moderation. They provide a good source of protein and essential vitamins, but due to their fried nature, it’s essential to balance them with vegetables and whole grains.

How should Egg roll, with chicken or turkey be stored?

Egg rolls should be stored in a cool, dry place. For optimal freshness, refrigerate at 0-4°C and consume within 5-7 days. If you wish to keep them longer, freezing is recommended for up to 3 months.

What are the benefits of eating Egg roll, with chicken or turkey?

Eating egg rolls with chicken or turkey offers several benefits, including high protein content for muscle repair, essential vitamins and minerals for overall health, and a satisfying snack option that can help curb hunger.

How much Egg roll, with chicken or turkey can I eat per day?

A recommended serving is about 150 grams, or approximately 3 medium egg rolls, which can be consumed 2-3 times per week as part of a balanced diet.

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