How many calories are in a chicken egg roll?
One chicken egg roll weighs 64 g and carries 170 calories. Per 100 g the fried roll runs 266 calories, and almost half of that is fat. Two rolls, the way most takeout sides arrive, come to 341 calories. A cup of chopped egg roll reaches 333, so the container decides the damage more than the count does.
You'd need to walk about 34 minutes to burn the 170 calories in one egg roll (64 g).
How long does it take to burn off 170 kcal of chicken egg roll?
One egg roll (64 g) is 170 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 170 kcal |
|---|---|
| Walking, brisk | 34 min |
| Cycling, moderate | 21 min |
| Swimming, moderate | 24 min |
| Jogging | 20 min |
| Weight training, moderate | 38 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (64 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken egg roll quick facts
- US servings, from a mini roll to a full cup
- Pork, shrimp and meatless egg rolls
- Frozen and refrigerated rolls are a different number
- Sodium moves faster than calories
- How does a chicken egg roll compare?
- Most popular chicken egg roll brands
- FAQ
Chicken egg roll quick facts
The number most people need is the one for a hot, deep-fried roll from a Chinese restaurant, a food court or a takeout container. That is FNDDS 2708703, "Egg roll, with chicken or turkey", a survey record built to describe the dish as it is actually eaten, oil and all. Its household portion is one roll at 64 g.
There is a second USDA record for chicken egg rolls, the refrigerated kind you heat at home, and it is a lighter food entirely. It stays in the variants table further down rather than in this one, because the difference comes from the cooking, not from the database.
| Nutrient | Per 100 g | Per 1 egg roll (64 g) | % Daily Value |
|---|---|---|---|
| Calories | 266 | 170 | — |
| Total fat | 14.09 g | 9.0 g | 12% |
| Saturated fat | 2.13 g | 1.4 g | 7% |
| Carbohydrate | 27.02 g | 17.3 g | 6% |
| Dietary fiber | 2 g | 1.3 g | 5% |
| Total sugars | 5.07 g | 3.2 g | — |
| Protein | 7.59 g | 4.9 g | 10% |
| Sodium | 449 mg | 287 mg | 12% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you will not find here: added sugars and trans fat. This FNDDS record does not publish either value, so writing a zero would be inventing data. Cholesterol is low at 11 mg per 100 g, 7 mg in one roll, and potassium comes to 215 mg per 100 g, or 138 mg per roll — 3% of the Daily Value. The %DV figures follow the FDA's 2,000-calorie reference.
US servings, from a mini roll to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 miniature egg roll | 13 g | 35 kcal |
| 1 oz | 28.4 g | 75 kcal |
| One egg roll | 64 g | 170 kcal |
| Two egg rolls | 128 g | 341 kcal |
| 1 cup, chopped | 125 g | 333 kcal |
| Per 100 g | 100 g | 266 kcal |
The miniature roll, the full roll and the cup are USDA household measures for this record. The two-roll line and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings, which matters only if you are checking the math against the database yourself.
The cup is the trap. It looks like a small measure next to "two rolls," but at 125 g it is heavier than a single roll by almost double and lands within 8 calories of the two-roll plate. Anyone logging a scoop of chopped egg roll from a buffet tray should reach for the cup line, not the piece line.
One more caution about the word "roll." The USDA piece is 64 g. Frozen boxes in American grocery stores list a piece at 78 to 87 g, which is 22% to 36% heavier for the same three words on the menu. If the roll in your hand is the length of your palm rather than your index finger, weigh it.
Pork, shrimp and meatless egg rolls
Swapping the filling changes far less than people expect. USDA holds a separate record for each of the common ones, and the whole spread is 14 calories per 100 g wide.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Chicken or turkey egg roll | 266 kcal | 1 oz (28.4 g) | 75 kcal |
| Pork or beef egg roll | 272 kcal | 1 oz (28.4 g) | 77 kcal |
| Shrimp egg roll | 258 kcal | 1 oz (28.4 g) | 73 kcal |
| Vegetable (meatless) egg roll | 270 kcal | 1 oz (28.4 g) | 77 kcal |
| Fried wonton or pot sticker | 192 kcal | 1 oz (28.4 g) | 54 kcal |
| Bao bun, steamed | 273 kcal | 1 oz (28.4 g) | 77 kcal |
Shrimp is the lightest of the four egg rolls at 258 calories per 100 g, chicken next at 266, meatless third at 270 and pork or beef heaviest at 272. Ordering the vegetable roll to save calories costs you four per 100 g against chicken — the wrong direction, and a rounding error either way. The filling is a garnish inside a fried flour tube, and the tube is the calorie source.
The two outsiders in the table make the point better. A fried wonton is the same dough and the same fryer, but at 192 calories per 100 g it is the lightest thing on the list, because it is mostly air and a small filling rather than packed cabbage. A steamed bao bun is 273 per 100 g, the heaviest number in the table, and it never sees oil at all — the bread carries it. Frying is not automatically the villain; surface area and dough weight are.
Frozen and refrigerated rolls are a different number
The chicken egg roll you heat at home is not the chicken egg roll you order out. USDA's SR Legacy record 172104, refrigerated chicken egg rolls, heated, comes to 197 calories per 100 g with 4.51 g of fat. The restaurant version carries 14.09 g of fat in the same 100 g — roughly a third as much in the heated one. A single 80 g roll of the refrigerated kind is 158 calories.
It also beats the fried roll on protein: 10.44 g per 100 g against 7.59 g. Fewer calories and more protein in the same food category is unusual, and it comes down to the oil the wrapper never absorbed.
Grocery-freezer brands sit in the same band. Pagoda chicken egg rolls list 150 calories for a 78 g piece, or 192 per 100 g. Chung's white meat chicken egg rolls run 179 per 100 g, with 279 calories for the two-roll-with-sauce serving on the box. Kahiki and Lidl both land at 195 per 100 g, around 160 to 170 calories for one roll with its sauce packet. Line up the lightest box against the restaurant roll and you get 179 against 266 per 100 g: an 87-calorie gap on the same food name.
The one caveat is sodium. Cutting the frying oil does not cut the salt, and the refrigerated USDA record actually runs slightly higher at 478 mg per 100 g against 449 mg.
Sodium moves faster than calories
Look at the cup serving side by side. At 125 g it delivers 333 calories, which is about 17% of a 2,000-calorie day, and 561 mg of sodium, which is 24% of the Daily Value. Sodium runs ahead of calories by seven percentage points on the exact same plate. Add a sauce packet or dip in soy sauce and the gap widens further.
The FDA's Daily Value for sodium is 2,300 mg, and the CDC points at the same ceiling for adults. Two egg rolls put 574 mg on the plate, about a quarter of a teaspoon of table salt, before the entree arrives.
Saturated fat, oddly, is the row nobody needs to worry about here. One roll has 1.4 g, 7% of the Daily Value, because commercial fryers use vegetable oil. The Dietary Guidelines for Americans put the saturated fat target under 10% of daily calories, and an egg roll barely touches it. Protein tells a similar story in reverse: 4.9 g per roll, 10% DV, is a rounding error for a food named after chicken.
How does a chicken egg roll compare?
Every neighbor here is measured at one ounce, because USDA does not publish a per-piece weight for the other fillings and guessing one would corrupt the comparison.
| Egg roll | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken or turkey | 266 kcal | 1 oz (28.4 g) | 75 kcal |
| Beef and/or pork | 272 kcal | 1 oz (28.4 g) | 77 kcal |
| Shrimp | 258 kcal | 1 oz (28.4 g) | 73 kcal |
| Meatless | 270 kcal | 1 oz (28.4 g) | 77 kcal |
Our take: choosing between fillings is not a calorie decision, it is a taste decision. Two calories per ounce separate pork from chicken, and the "healthy" vegetable roll is heavier than the chicken one. If you want the number down, change the cooking or the count — one refrigerated roll at 158 calories, or one restaurant roll instead of the standard two, saves more than any filling swap ever will. For a filling lunch, spend the 341 calories on two rolls and expect the protein to come from somewhere else on the tray.
Most popular chicken egg roll brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Pagoda Chicken Egg Rolls | 192 cal |
| Pagoda Mini Buffalo Style Chicken Egg Rolls | 212 cal |
| Chung's White Meat Chicken Egg Rolls | 179 cal |
| Chung's Spicy White Meat Chicken Egg Rolls | 186 cal |
| Lidl Chicken Egg Rolls with Sweet & Sour Sauce | 195 cal |
| Kahiki Chicken Egg Rolls | 195 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken egg roll FAQs
How many calories are in a chicken egg roll?
A standard fried chicken egg roll of 64 g has 170 calories, based on the USDA's FNDDS record at 266 calories per 100 g. That single roll also brings 9.0 g of fat, 17.3 g of carbohydrate and 4.9 g of protein. Restaurant rolls are often larger, so weigh yours if it looks oversized.
How many calories in 2 chicken egg rolls?
Two chicken egg rolls weigh 128 g and come to 341 calories, our own arithmetic from the USDA 100 g figure rather than a listed USDA serving. That pair also carries 574 mg of sodium, a quarter of the 2,300 mg Daily Value, and 18.0 g of fat. Most takeout sides arrive as two.
How many calories in a mini chicken egg roll?
One miniature chicken egg roll weighs 13 g and holds 35 calories, a USDA portion for the cocktail-size rolls sold frozen in bags. Five of them come to 175 calories by our own arithmetic, about the same as one full-size roll at 170. Party trays disappear fast, so count the pieces rather than the plate.
How much protein is in a chicken egg roll?
One 64 g chicken egg roll has 4.9 g of protein, 10% of the 50 g Daily Value. That is modest for something named after chicken: the filling is mostly cabbage and carrot, and the wrapper is flour. Per 100 g the roll gives 7.59 g of protein against 27.02 g of carbohydrate.
How much sodium is in a chicken egg roll?
One roll carries 287 mg of sodium, 12% of the 2,300 mg Daily Value. A cup of chopped egg roll pushes that to 561 mg, or 24%, while supplying only 17% of a 2,000-calorie day. Sodium, not calories, is the line that decides whether a second roll fits your day.
Are chicken egg rolls healthy?
At 266 calories and 449 mg of sodium per 100 g, an egg roll is a fried side, not a protein dish; one roll is 170 calories with 4.9 g of protein. If you are watching calories, the refrigerated heated version at 197 per 100 g is lighter, though its sodium runs higher at 478 mg.
Chicken egg roll vs pork egg roll calories?
The pork or beef egg roll is 272 calories per 100 g against 266 for chicken, a gap of 6 calories, or 2 per ounce. Fat drives it: 14.7 g versus 14.09 g. Shrimp is the lightest of the fillings at 258, and the meatless roll sits at 270. The wrapper decides more than the filling.
How many calories in a Pagoda chicken egg roll?
One Pagoda chicken egg roll is 150 calories on the label for a 78 g piece, or 192 per 100 g, lighter per gram than the 266 of a restaurant-fried roll. Pagoda's mini buffalo style rolls list 180 calories for three pieces at 85 g. Same words on the box, a different number on the plate.
Similar foods
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Toast with butter — 100 cal per slice with butter
- Egg — 72 cal per large egg
- Bread — 75 cal per medium slice
Count it without the math
Point the camera at the takeout container and BodyPal counts the egg rolls for you, wrapper and filling together.
