Egg Rolls (Pork) – Nutritional Information and Ingredients Overview
Egg rolls are a beloved dish in many culinary traditions, particularly in Asian cuisine. The crispy, golden wrappers filled with savory pork and vegetables offer a perfect balance of textures and flavors. Whether served as an appetizer, snack, or part of a main course, pork egg rolls provide both satisfaction and a wealth of nutrients. Here’s a detailed breakdown of the nutritional profile of these delicious treats.
Nutritional Information for Pork Egg Rolls (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 222 kcal |
| Protein | 9.94 g |
| Total Fat | 7.17 g |
| Saturated Fat | 1.588 g |
| Carbohydrates | 29.5 g |
| Dietary Fiber | 2.1 g |
| Sugars | 5.32 g |
| Calcium | 34 mg |
| Iron | 1.55 mg |
| Magnesium | 20 mg |
| Phosphorus | 91 mg |
| Potassium | 212 mg |
| Sodium | 407 mg |
| Zinc | 0.9 mg |
| Copper | 92 mcg |
| Manganese | 0.332 mg |
| Selenium | 22.8 mcg |
| Vitamin C | 29.3 mg |
| Thiamine (Vitamin B1) | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.11 mg |
| Niacin (Vitamin B3) | 2.25 mg |
| Vitamin B6 | 0.173 mg |
| Folate (Vitamin B9) | 46 mcg |
| Vitamin B12 | 0.15 mcg |
| Vitamin A | 390 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.1 mcg |
Key Ingredients and Their Benefits
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Pork
Pork is the primary protein source in these egg rolls, providing essential amino acids that help build and repair tissues in the body. It is rich in B-vitamins, particularly thiamine (Vitamin B1), which is necessary for energy production and proper nerve function. -
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Egg Roll Wrappers
The outer crispy shell of the egg roll is typically made from a simple mixture of wheat flour, water, and sometimes eggs. These wrappers add carbohydrates and small amounts of fiber, giving the egg roll its signature crunch. -
Cabbage and Vegetables
Often, pork egg rolls include cabbage, carrots, and other vegetables that contribute to fiber content, such as the 2.1 grams of dietary fiber per serving. These vegetables not only provide a satisfying texture but also contribute to the dish’s vitamin and mineral content, including Vitamin C and potassium. -
Soy Sauce (if included)
Soy sauce adds flavor and sodium, which explains the 407 mg of sodium per serving. While soy sauce imparts a savory umami taste, it’s important to consume it in moderation, especially for those monitoring their sodium intake. -
Spices and Seasonings
The seasoning used in the filling enhances the flavor of the pork and vegetables, often including garlic, ginger, and other aromatic spices. These ingredients can also provide trace amounts of beneficial compounds, such as manganese and zinc, essential for metabolic processes and immune function.
Allergen Information
This dish contains common allergens such as wheat (from the egg roll wrappers) and pork (as the primary protein). Depending on the recipe or preparation method, egg rolls may also contain soy (from soy sauce) or sesame (from sesame oil or seeds), which could pose a concern for individuals with sensitivities to these ingredients.
Dietary Preferences
Pork egg rolls are not suitable for vegetarians or vegans, given that they contain animal products. Additionally, those following a gluten-free or low-sodium diet may need to modify the recipe or opt for alternative wrappers and seasoning to accommodate their dietary needs. For individuals with food allergies, particularly to gluten, soy, or pork, careful attention should be paid when selecting ingredients or purchasing pre-made egg rolls.
Nutritional Analysis and Health Benefits
Egg rolls made with pork offer a solid balance of macronutrients—protein, fat, and carbohydrates—making them a relatively balanced choice for an appetizer or light meal. The 9.94 grams of protein per serving is beneficial for muscle repair and growth, while the 7.17 grams of fat, including 1.588 grams of saturated fat, provide necessary energy.
The 29.5 grams of carbohydrates, with 2.1 grams of fiber, contribute to steady energy release, and the presence of sugar (5.32 grams) adds a hint of sweetness to balance the savory filling. Pork egg rolls also provide a notable amount of essential vitamins and minerals, such as Vitamin A (390 mcg) for eye health, Vitamin C (29.3 mg) for immune function, and iron (1.55 mg), which helps with oxygen transport in the blood.
Conclusion
Pork egg rolls are a flavorful and satisfying dish that can be enjoyed as an appetizer or snack. They are rich in protein, healthy fats, and a range of essential vitamins and minerals, making them a nourishing option for those looking for a quick bite with a nutritional boost. Whether served with dipping sauce or on their own, these egg rolls offer a delightful culinary experience. However, due to the presence of allergens and sodium, they should be consumed in moderation by those with specific dietary concerns.
For a healthier version, consider adjusting ingredients to fit your dietary preferences, such as using leaner cuts of pork, opting for lower-sodium soy sauce, or exploring gluten-free alternatives. Enjoy them as part of a balanced meal or on their own for a crunchy, savory snack!
