Rollo de Huevo: Calorías, Nutrición y Beneficios para la Salud
ChatGPT 
Claude 
AI Mode 
Perplexity Aperitivo chino crujiente y rico en proteína relleno de huevos, verduras y cerdo para una comida o bocadillo satisfactorio.
Datos Nutricionales Rápidos
Por 1 Rollo de Huevo Mediano (60g)
| Nutrient | Amount |
|---|---|
| Calorías | 210 kcal |
| Proteína | 8g |
| Hidratos de Carbono | 13g |
| Fibra | 1.2g |
| Azúcares | 1.5g |
| Grasa | 13g |
| Grasa Saturada | 3.5g |
| Sodio | 480mg |
| Colesterol | 85mg |
| Vitamina A | 420 IU |
Desglose de Macronutrientes
CONSEJO DEL NUTRICIONISTA
Los rollos de huevo son una excelente fuente de proteína completa de relleno de huevos y carne. El contenido de verduras proporciona fibra y micronutrientes. Para comer con conciencia del peso, las versiones horneadas ahorran 30-40% de calorías mientras conservan proteína y nutrición.
Myth Busters
MYTH #1: All Egg Rolls Are Deep-Fried
TRUTH: While traditional egg rolls are deep-fried, baked egg rolls reduce calories from 210 to 140-150 without sacrificing taste. Air fryer versions provide a middle ground at 160-180 calories with a crispy exterior.
MYTH #2: Egg Rolls Have No Nutritional Value
TRUTH: Egg rolls provide high-quality protein (8g), B vitamins for energy, and choline for brain health. The vegetable filling contributes fiber and micronutrients (vitamin A, potassium).
MYTH #3: Egg Rolls Are Bad for Muscle Gain
TRUTH: Egg rolls deliver 8g complete protein per roll, making them suitable for muscle-building diets when paired with whole grains and vegetables. Perfect post-workout snack or appetizer.
MYTH #4: Diabetics Should Avoid Egg Rolls Completely
TRUTH: At 13g carbs per roll with protein and fat, egg rolls have moderate glycemic impact especially when paired with vegetables. Portion control and choosing baked versions makes them manageable.
MYTH #5: Homemade Egg Rolls Are More Fattening
TRUTH: Homemade versions allow control over filling and cooking method. Baking at 375°F for 15-18 minutes yields 140-150 calorie rolls, while store-bought deep-fried versions average 210+ calories.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 140-150 cal if baked, 8g protein for satiety, fits calorie budget. Limit to 1-2 rolls, pair with salad/vegetables. |
| Muscle Gain |  | 8g complete protein for recovery, carbs for glycogen replenishment, choline for muscle function. |
| Diabetes Management |  | 13g carbs per roll, moderate GI. Pair with protein/vegetables, choose baked, monitor portions. |
| PCOS Management | | 8g protein aids insulin management, but 13g carbs require portion control. Limit to 1 roll per meal. |
| Pregnancy Nutrition | | Choline supports fetal brain development, protein aids fetal growth. Choose lighter versions (baked/air-fried). |
| Viral/Flu Recovery | | Easy to digest, protein for immune recovery, vegetables provide vitamins and minerals. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Egg Roll
Understanding how egg rolls affect your blood glucose can help you make informed decisions about timing and pairings.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Your Meal
Pairing egg rolls with vegetables and water slows glucose absorption:
- 🥬 Leafy greens - Adds fiber, slows carb absorption, minimal calories
- 🥒 Pickled vegetables - Vinegar reduces glycemic impact
- 🍵 Green tea - Polyphenols improve glucose handling
- 🚶 Light activity - 10-minute walk after eating flattens glucose curve
This approach extends energy release and prevents post-meal crashes.
Cultural Significance
Egg rolls are a staple of Chinese-American cuisine, evolved from traditional Chinese spring rolls during immigration to the United States in the early 20th century.
In India:
- Popular appetizer in Chinese restaurants and street food stalls
- Adapted with local vegetables (cabbage, bell peppers) and spices
- Street vendors often serve with sweet and sour chutney
- Known as "spring rolls" or "anda roll" (egg roll) in Hindi
Global Impact:
- Signature appetizer in Chinese restaurants worldwide
- Quick protein snack for busy families
- Convenient finger food for parties and gatherings
- Health-conscious versions using baking/air-frying are growing in popularity
Compare & Substitute
Egg Roll vs Similar Appetizers (Per serving)
| Nutrient | 🥒 Egg Roll | 🌮 Spring Roll | 🥟 Dumpling (3 pcs) | 🍤 Shrimp Tempura |
|---|---|---|---|---|
| Calorías | 210 (fried) | 140 (vegetarian/baked) | 120 | 180 |
| Proteína | 8g | 4g | 6g | 12g |
| Carbs | 13g | 16g | 15g | 10g |
| Grasa | 13g | 6g (baked) | 3g | 8g |
| Fibra | 1.2g | 2g | 1g | 0g |
| Best For | Complete protein | Lower calories, vegetarian | Dumplings diet | High protein |
Frequently Asked Questions
Are egg rolls good for weight loss?
Yes, when prepared correctly. A baked egg roll contains 140-150 calories vs 210 for deep-fried, with 8g protein that promotes fullness. Limit to 1-2 rolls per serving; pair with vegetables and water to extend satiety.
How much protein is in an egg roll?
A medium egg roll provides 8 grams of complete protein from eggs and pork filling, making it a decent protein snack for muscle maintenance or post-workout recovery when paired with carbs.
What's the best way to cook egg rolls?
Baking at 375°F for 15-18 minutes yields 140-150 calorie rolls with crispy exteriors. Air fryer at 380°F for 12-14 minutes provides 160-180 calories with minimal oil. Deep-frying adds 40% more calories but is traditional.
Can I eat egg rolls on a low-carb diet?
At 13g carbs per roll, egg rolls fit low-carb diets (50-100g/day) if tracked. Keto dieters should substitute lettuce wraps. Pair with low-carb vegetables to balance macros.
What are the health benefits?
Complete protein for muscle repair; B vitamins (B1, B2, B12) for energy metabolism; choline for brain and liver health; vegetables provide fiber and micronutrients (vitamin A, potassium, magnesium).
Can diabetics eat egg rolls?
Yes, in moderation. Choose baked versions (lower glycemic load), pair with vegetables and protein, eat 1 roll per meal, monitor portions. The protein and fat slow carb absorption compared to eating rice or noodles alone.
Similar Nutritious Foods
Explore More Nutrition Tools & Resources
Best Protein Supplements for Women
Contador de Calorías Activado por Voz - Di tus Comidas y Rastrea Nutrición Sin Manos — 2025
Contador de Calorías para Comida Española - Información Nutricional Instantánea — 2025
Generador Lista de Compras Keto
Generador Lista de Compras Mensual
Guía Proteína Primer Trimestre
Guía Proteína Segundo Trimestre
Guía Proteína Tercer Trimestre
Plan de Dieta para Ganar Peso España
Plan de Dieta para Hombres de 40 Años