Egg roll wrappers, also known as spring roll wrappers or egg roll skins, are paper-thin sheets used to make delicious egg rolls, spring rolls, and other filled appetizers. But are these convenient wrappers actually good for you?
Egg roll wrappers are typically made from wheat flour, water, and egg. The main ingredients are quite simple, leading many people to assume these wrappers are a healthy option. However, once you look at the nutrition facts, it becomes clear that moderation is key when enjoying these appetizers.
Here’s a detailed look at the nutrition profile of egg roll wrappers, some potential health benefits and drawbacks, and tips for enjoying them in a balanced way.
Nutrition Facts
The nutrition content of egg roll wrappers can vary slightly between brands. However, most provide around 50 calories, 10 grams of carbs, and 1 gram each of protein and fat per wrapper.
Egg roll wrappers are made primarily from refined wheat flour. Refined grains have the bran and germ removed, resulting in a product that is lower in fiber, vitamins, and minerals compared to whole grains.
Each wrapper also contains about 0.5 grams of added sugars. Though this is a small amount, it’s important to keep your intake of added sugars limited as part of an overall healthy diet.
In addition to refined flour and added sugars, most egg roll wrapper ingredients lists contain food additives like mono- and diglycerides or guargum to help improve the texture and shelf-life of the product. Though these are considered safe in the amounts added to foods, some people prefer to limit consumption of additives when possible.
Egg roll wrappers are low in protein, fiber, vitamins, and minerals. Their main sources of nutrition are the refined carbohydrates from wheat flour.
However, when used to prepare filled egg rolls and spring rolls, the nutritional value can drastically increase based on the ingredients used in the filling. Adding veggies, lean protein, and fiber-rich ingredients to your wraps can turn this empty carb into a balanced appetizer.
Benefits
Though egg roll wrappers are made from refined grains, they can still provide some potential benefits when enjoyed in moderation as part of an overall healthy diet:
Convenience
Egg roll wrappers provide a convenient, easy way to make tasty appetizers in minutes. Having a package of wrappers on hand means you can quickly throw together egg rolls, spring rolls, or summer rolls any night of the week.
The wrappers eliminate the time and work required to make these dishes completely from scratch. They also allow for endless filling combinations, letting you transform them into both healthy meals or the occasional treat.
Gluten-Free Options
While most egg roll wrappers contain gluten from wheat flour, there are gluten-free varieties available made from ingredients like rice flour, tapioca starch, and potato starch.
Opting for one of these gluten-free alternatives allows those with celiac disease or gluten intolerance to still enjoy all their favorite egg roll recipes. Be sure to check the ingredients list and labeling when purchasing wrappers if gluten is a concern.
Can Be Part of a Healthy Diet
When served in moderation alongside balanced meals, egg roll wrappers can fit into an overall healthy diet. Choosing wraps made without additives or added sugars is ideal.
Focus on maximizing nutrition by filling your wraps with veggie-based ingredients and lean proteins. Some healthy fillings include shredded cabbage, carrots, chicken, shrimp, and avocado.
Enjoying the occasional egg roll with a protein and fiber-rich filling can satisfy cravings while still providing nutrients.
Downsides
Despite their convenience factor, there are some potential downsides to consider when deciding whether egg roll wrappers should be a regular part of your diet:
Highly Processed
Egg roll wrappers go through extensive processing and contain refined wheat flour and additives, putting them squarely in the “ultra-processed” category.
According to research, consuming high amounts of heavily processed foods may be associated with a higher risk of chronic diseases like heart disease, diabetes, and cancer.
Though enjoying the occasional egg roll or spring roll likely won’t negatively impact health, regularly eating ultra-processed foods is linked to poorer diet quality overall.
Lack Nutrition
On their own, egg roll wrappers don’t contribute much nutritional value beyond empty calories from refined carbs. They are low in fiber, protein, heart-healthy fats, vitamins, and minerals.
Without a nutritious filling, egg roll wrappers represent an unhealthy appetizer choice. Even when stuffed, the fillings typically can’t fully make up for the wrappers’ lack of nutrients.
Easy to Overeat
The thin, crispy, flaky texture of egg rolls makes them very easy to overconsume, especially when served with flavorful dipping sauces.
It’s important to keep portions in check. Enjoy egg rolls in moderation as part of an otherwise nutrient-dense meal to prevent excess calorie intake.
How to Enjoy Egg Roll Wrappers Healthily
Here are some tips for enjoying egg rolls, spring rolls, and summer rolls while maximizing nutrients:
– Choose brands without additives like mono- and diglycerides when possible. Look for options made with just wheat flour, water, eggs, and salt.
– Read ingredient lists and select wraps with the shortest, simplest list. Avoid those with added sugars.
– Opt for whole grain wrappers whenever available. These contain more fiber and nutrients than refined grain varieties.
– Fill wraps with plenty of fresh vegetables, such as shredded cabbage, carrot, bell pepper, cucumber, and avocado.
– Add lean proteins like chicken, pork, shrimp, or extra-firm tofu to help wraps stay filling.
– Use healthy fats in moderation like sesame oil, olive oil, avocado, or nuts.
– Dip rolls in sauce made from fresh ingredients like soy sauce, rice vinegar, ginger, and chili garlic.
– Enjoy as part of a meal containing other nutritious foods like stir-fries, broth-based soups, or salads.
– Stick to 1-2 rolls at a time and avoid mindless overeating while prepping recipes.
Homemade vs Store-Bought Wrappers
Is it better to make egg roll wrappers at home rather than buying pre-made? Here’s how homemade and store-bought wrappers compare:
Nutrition
Homemade wrappers have the potential to be more nutritious depending on the ingredients used. Substituting in whole wheat flour provides more fiber, vitamins, and minerals than refined white flour.
However, even when using all-purpose flour, homemade wrappers avoid thickeners, stabilizers, and preservatives commonly added to commercial wrappers.
Ingredients
Since you control the ingredients list, homemade wrappers can be made simpler and cleaner. You can avoid additives and unnecessary sugars found in store-bought varieties.
Making them at home also allows versatility in the types of flours used. You can substitute almond flour, coconut flour, or other grain-free options to suit different diets.
Convenience
The major downside to homemade wrappers is the time and work involved. You must make the dough, roll it out thinly, and cut wrappers yourself rather than just unfolding a package.
For many busy home cooks, store-bought wrappers are worth it for the convenience even if they are less healthy. It’s up to each individual to decide if homemade is worth the effort.
Taste
Some people insist homemade egg roll wrappers offer superior texture and flavor over pre-made varieties.
However, there are high-quality commercial brands that come close in taste when steamed and fried. The difference likely won’t be major enough for most to warrant the work of homemade.
Cost
Surprisingly, depending on the ingredients used, homemade wrappers can sometimes cost about the same or even more than store-bought per wrap.
Basic inexpensive pantry ingredients like flour, eggs, oil, and water do add up. And you yield far less wrappers per batch compared to a package.
However, switching to less expensive whole grain flour could potentially save money long term if wrappers are made regularly.
Healthy Egg Roll Recipes
Here are some healthy recipe ideas that incorporate egg roll wrappers:
Veggie Egg Rolls
– Shredded cabbage
– Carrots
– Onion
– Bean sprouts
– Shiitake mushrooms
– Ginger
– Garlic
– Low-sodium soy sauce
– Rice vinegar
– Sesame oil
Chicken Avocado Egg Rolls
– Shredded chicken
– Avocado
– Red bell pepper
– Green onion
– Lime juice
– Cilantro
– Chili powder
Shrimp Summer Rolls
– Cooked shrimp
– Rice noodles
– Cucumber
– Carrots
– Cilantro
– Mint
– Vermicelli noodles
– Peanut dipping sauce
Tofu Spring Rolls
– Baked tofu
– Purple cabbage
– Carrot
– Bell pepper
– Rice vinegar
– Ginger
– Sesame oil
Conclusion
Egg roll wrappers can be enjoyed as part of a healthy diet when consumed in moderation and filled with nutrient-dense ingredients. Select high-quality wraps without unnecessary additives and focus on maximizing the nutrition of the filling.
Making wrappers at home does offer some benefits in terms of ingredients and nutrition, but requires much more time and work. Those short on time will likely appreciate the convenience of store-bought.
Incorporate egg rolls, spring rolls, or summer rolls as an occasional appetizer alongside balanced meals. Pair with lean protein, fiber-rich produce, and healthy fats to help compensate for the wrappers’ lack of nutrients.
Though not the healthiest item in the grocery store, egg roll wrappers can be a tasty part of homemade Asian cuisine when used properly. Enjoy them moderately as part of an otherwise varied and well-rounded diet.