Along with dumplings and spring rolls, egg rolls are popular appetizers or side orders at Chinese restaurants. You can also make your own egg rolls by adding a filling of your choice to store-bought or homemade egg roll wrappers before cooking them. The nutritional value of egg roll wrappers depends on their ingredients and size.
Nutritional Overview
Egg roll wrappers are thin pieces of dough made from flour, water, eggs and possibly oil. A single, 7-inch, packaged egg roll wrapper weighs 32 g, or just over 1 oz., and provides 93 calories. It has 3 g of protein and 18.5 g of total carbohydrates, with only 0.6 g of dietary fiber. The wrapper has less than 0.5 g of fat. Your egg roll wrapper will be lower in calories and fat if you steam or bake it instead of frying it in oil or another fat.
Sodium
Before you add any fillings or condiments, a large egg roll wrapper has 183 mg of sodium. A high-sodium diet leads to high blood pressure and an increased risk of heart disease and stroke, and healthy adults should have no more than 2,300 mg of sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. To limit the amount of sodium that you get from Chinese food, the American Heart Association suggests limiting your sodium from Chinese food by avoiding sources such as sauces such as soy sauce, sweet and sour sauce, duck sauce and plum sauce.
Minerals
An egg roll wrapper has 1.1 mg of iron, or 6 percent of the daily value. Iron is essential for healthy red blood cells, and a deficiency can lead to anemia and symptoms of weakness and fatigue. The wrapper has 9 mcg of selenium, or 13 percent of the daily value. Selenium is a heart-healthy mineral because it promotes antioxidant activity in your body. Egg roll wrappers are not high in potassium, zinc, calcium or many other essential minerals.
Vitamins
An egg roll wrapper contains 0.17 mg of thiamin, or 11 percent of the daily value for vitamin B1. It has 28 mcg of folate, or 7 percent of the daily value. Your wrapper will be high in niacin, riboflavin, folate and thiamin if it is made with enriched flour instead of unenriched, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. You can increase the vitamin content of your egg roll wrapper by filling it with vegetables and lean protein sources such as shrimp or tofu.
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