Protein1 recipes
egg roll wrappers.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
289
PROTEIN
10.6g
CARBS
56.6g
FAT
2.7g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories289kcal—
Protein10.6g21%
Carbohydrates56.6g21%
Fiber2.1g8%
Sugar1.1g2%
Total fat2.7g3%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol39mg13%
Water29.2g—
MINERALS
Sodium372mg16%
Potassium106mg2%
Calcium20mg2%
Iron2.3mg13%
Magnesium18mg4%
Phosphorus100mg8%
Zinc0.50mg5%
Copper0.08mg9%
Manganese0.28mg12%
Selenium16.5µg30%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.08mg1%
Vitamin K0.30µg0%
Thiamin (B1)0.33mg28%
Riboflavin (B2)0.20mg15%
Niacin (B3)3.1mg19%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.04mg2%
Folate (B9)106µg27%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 piece18g
HEALTH BENEFITS
Why eat it.
- ✓Serves as a versatile carrier for nutrient-dense fillings like vegetables, tofu, or lean meats.
- ✓When baked or air-fried instead of deep-fried, they offer a lower-fat way to create crispy appetizers or snacks.
- ✓Provides a source of carbohydrates for quick energy.
COOKING TIPS
In the kitchen.
- 1To prevent wrappers from drying out and cracking while you work, cover the stack with a damp cloth or paper towel.
- 2Seal the edges with a dab of water or a cornstarch slurry (cornstarch mixed with water) to ensure the filling stays contained during cooking.
- 3For a crispier texture when baking or air-frying, lightly brush or spray the outside of the filled rolls with oil.
- 4Cut wrappers into strips or triangles, then bake or fry them to create crispy wonton strips for salads or soups.
STORAGE
Keep it fresh.
- Keep unopened packages refrigerated and use by the expiration date. Once opened, wrap tightly in plastic wrap or a sealed bag and use within a week.
- For longer storage, freeze wrappers for up to 6 months. Separate them with parchment paper before freezing to prevent sticking, and thaw in the refrigerator before use.
FAQ
Frequently asked questions.
Are egg roll wrappers healthy?
Egg roll wrappers themselves are primarily carbohydrates and provide some protein and fat. Their healthfulness largely depends on the filling and cooking method. When used as a carrier for nutrient-dense vegetables or lean proteins and prepared by baking or air-frying, they can be part of a balanced meal. Deep-frying significantly increases fat and calorie content.
How many calories and carbohydrates are in egg roll wrappers?
Per 100g, egg roll wrappers contain approximately 289 calories and 56.6g of carbohydrates. They also provide about 10.6g of protein and 2.7g of fat. The exact nutritional values can vary slightly by brand.
Are egg roll wrappers suitable for weight loss?
Egg roll wrappers can be included in a weight loss plan when consumed in moderation and prepared mindfully. Opt for baking or air-frying instead of deep-frying to reduce fat and calories. Filling them with plenty of low-calorie vegetables and lean protein can create a satisfying and balanced meal.
Are egg roll wrappers vegan?
No, traditional egg roll wrappers are not vegan as they typically contain eggs, which give them their characteristic texture and name. However, some brands offer 'vegan spring roll wrappers' or 'wonton wrappers' that are egg-free, so always check the ingredient list.
Are egg roll wrappers gluten-free?
No, most standard egg roll wrappers are made from wheat flour and therefore contain gluten. For individuals with celiac disease or gluten sensitivity, look for specifically labeled gluten-free wrappers, which are usually made from rice flour or other gluten-free grains.
Can diabetics eat egg roll wrappers?
Diabetics can consume egg roll wrappers in moderation, keeping in mind their carbohydrate content (56.6g per 100g). It's crucial to account for them in your daily carb intake and pair them with high-fiber vegetables and protein to help manage blood sugar response. Baking or air-frying is also recommended over deep-frying.
How do you cook egg roll wrappers?
Egg roll wrappers are very versatile. They are commonly deep-fried until golden and crispy, but for a healthier option, they can be baked in an oven at 375°F (190°C) or air-fried at 350°F (175°C) until crisp, often requiring a light brush of oil. They can also be pan-fried.
What are some alternative uses for egg roll wrappers?
Beyond traditional egg rolls, these wrappers can be used for various dishes. They are excellent for making crispy spring rolls, wontons, samosas, or even dessert 'chimichangas' filled with fruit and cinnamon. They can also be cut into strips and fried for salad toppings or baked into crispy cups.
How should I store egg roll wrappers?
Unopened packages of egg roll wrappers should be stored in the refrigerator and typically last until the 'best by' date. Once opened, reseal them tightly and keep them refrigerated, using them within a few days to prevent drying out.
Can I freeze egg roll wrappers?
Yes, egg roll wrappers can be frozen. Wrap the unopened package tightly in an additional layer of plastic wrap or foil, or transfer them to a freezer-safe bag. Thaw them slowly in the refrigerator overnight before use to prevent them from sticking together or tearing.
