Egg roll: about 286 mg of sodium in a 64 g roll

We found no study of the egg roll itself, so what can be said about it comes through its sodium and its frying. The sodium part rests on strong evidence. A dose-response meta-analysis of 85 randomized trials, lasting from 4 weeks to 36 months, found blood pressure fell in a roughly straight line as sodium intake went down, with no flattening at the lowest or highest intakes. No trial fed egg rolls. In the US food survey one egg roll with beef or pork weighs about 2.3 oz (64 g) and carries about 286 mg sodium and 174 calories, values recalculated from 100 g rather than measured per roll, and restaurant rolls vary in size. The filling hardly matters. Meatless, shrimp, chicken and beef or pork versions all sit between 258 and 272 calories and between 440 and 463 mg sodium per 3.5 oz (100 g), partly because the survey codes share recipes.

The numbers, per 3.5 oz (100 g)

As people eat it, per 3.5 oz (100 g)

What a real portion looks like

• One restaurant-size egg roll with beef or pork weighs about 2.3 oz (64 g) in the US food survey and carries about 286 mg of sodium and 174 calories. — USDA FNDDS 2021-2023 food code 58110130, Egg roll, with beef and/or pork (n = 1 food code) Evidence E source
  Sodium 447 mg and energy 272 calories per 3.5 oz (100 g); 1 egg roll = 64 g, 1 miniature roll = 13 g
• The filling barely changes the numbers: meatless, shrimp, chicken and beef or pork egg rolls all land at 258 to 272 calories and 440 to 463 mg sodium per 3.5 oz (100 g) in the US food survey. — USDA FNDDS 2021-2023 codes for Egg roll, meatless; with shrimp; with chicken or turkey; with beef and/or pork (n = 4 food codes) Evidence E source
  Energy 258-272 calories per 3.5 oz (100 g); sodium 440-463 mg per 3.5 oz (100 g); 165-174 calories and 282-296 mg sodium per 64 g roll

What cooking and storage change

• A review of 23 studies found no support for the idea that frying in itself raises heart disease risk, while heavy fried-food intake probably goes with weight gain. — 23 publications on vegetable oil and fried food intake (n = 23 publications) Evidence C source
  No general CVD association with frying; probable association with weight gain, may depend on the oil

What it does to your health

• Across 85 sodium trials, blood pressure fell in a roughly straight line as sodium intake went down, with no floor at the lowest or highest intakes. — 85 trials of at least 4 weeks, sodium intake 0.4 to 7.6 g/d, adults with and without hypertension (n = 85 trials) Evidence A source
  Approximately linear dose-response for systolic and diastolic BP
• Observational data link the highest fried-food intake with a 16% higher risk of overweight or obesity. — adults in cohort, case-control and cross-sectional studies up to June 2020 Evidence C source
  RR 1.16 (1.07-1.25) overweight/obesity, highest vs lowest intake; I2 71%
• Case-control studies associate frequent fried-food intake with about 1.5 times the odds of gastric cancer, in East Asian and non East Asian groups alike. — 18 studies, 5739 gastric cancer patients and 70,933 controls (n = 76672) Evidence C source
  OR 1.52 (95% CI 1.23-1.87), I2 76%

Safety, limits and interactions

• Cutting sodium did not change fasting blood glucose across 20 randomized crossover trials, although fasting insulin ran about 9.5 pmol/L higher on the lower sodium intake. — 20 randomized crossover trials, 504 participants aged 10-79 y, healthy or hypertensive (n = 504) Evidence A source
  Fasting glucose unchanged; fasting insulin +9.53 pmol/L (95% CI 5.04-14.02) with sodium reduction

Who this works differently for

• In people already on blood pressure drugs, each 100 mmol cut in daily urinary sodium lowered systolic pressure by about 6.8 mm Hg over trials lasting a median of 28 days. — 35 randomized trials, 2885 treated hypertensive participants, median 28 days (n = 2885) Evidence A source
  SBP -6.81 mm Hg (95% CI 4.96-8.66) per 100 mmol sodium reduction; DBP -3.85 mm Hg (95% CI 2.26-5.43)
• Community-wide sodium reduction programs lowered office systolic pressure by about 2.6 mm Hg in adults, with no significant effect in the five trials in children. — 36 cluster randomized trials, 66,803 participants (n = 66803) Evidence A source
  Office SBP mean difference -2.64 mm Hg (95% CI -3.48 to -1.80); benefit in adults, not in children
• US labeling law names older adults, men, Black adults and people with a family history of high blood pressure as those most likely to benefit from cutting sodium. — — Evidence E source
  Groups at greatest risk and most likely to benefit

What is still unknown

• USDA lab records for egg rolls spread widely in vitamin A, from 49 to 390 mcg per 3.5 oz (100 g) across three records, and none of them comes from sampled Foundation data. — USDA SR Legacy records for pork, chicken and vegetable egg rolls (n = 3 records) Evidence E source
  Vitamin A 49-390 mcg per 3.5 oz (100 g); selenium 11.1-22.8 mcg; vitamin C 6.7-29.3 mg

The bottom line

The frying evidence is weaker, observational, and about fried food as a class. Pooled studies link the highest fried-food intake with a 16 percent higher risk of overweight or obesity (RR 1.16, 95% CI 1.07 to 1.25), with heterogeneity above 70 percent and cohort-only estimates that cross 1. Case-control studies put frequent fried-food eaters at 1.52 times the odds of gastric cancer (95% CI 1.23 to 1.87). Those are odds from studies that rely on recall, a weaker signal than a measured risk. A review of 23 publications found that the belief that frying in general raises heart disease risk is not supported by the evidence, while heavy fried-food intake is probably linked to weight gain. Who should be careful. In people already treated for high blood pressure, each 100 mmol cut in daily urinary sodium lowered systolic pressure by 6.81 mm Hg (95% CI 4.96 to 8.66) across 35 trials with a median length of 28 days. Community-wide sodium programs lowered office systolic pressure by 2.64 mm Hg in adults, with no significant effect in the five trials in children. US labeling law names older adults, men, Black adults and people with a family history of high blood pressure as the groups most likely to benefit from cutting sodium. Cutting sodium did not change fasting glucose across 20 randomized crossover trials in 504 people, although fasting insulin ran 9.53 pmol/L higher on the lower intake, in short trials with large reductions. We have no card on allergens or drug interactions for egg rolls, so allergy questions go to the package label or the restaurant. Even the composition is loose. The three USDA lab records for pork, chicken and vegetable egg rolls range from 49 to 390 mcg of vitamin A per 3.5 oz (100 g), and none of them comes from sampled Foundation data.

Sources

1. egr-r8-01 · USDA FNDDS 2021-2023, dataset
   Egg roll, with beef and/or pork (FNDDS 58110130, FDC 2708702): Sodium 447 mg per 100 g; Energy 272 kcal per 100 g; 1 egg roll = 64 g; 1 miniature roll = 13 g
   USDA FNDDS 2021-2023, food code 58110130 (FDC 2708702) · checked 2026-09-29
2. egr-r8-02 · USDA FNDDS 2021-2023, dataset
   Egg roll, meatless (FDC 2708700): Energy 270 kcal, Sodium 463 mg per 100 g; Egg roll, with shrimp (FDC 2708701): Energy 258 kcal, Sodium 440 mg; Egg roll, with chicken or turkey (FDC 2708703): Energy 266 kcal, Sodium 449 mg; Egg roll, with beef and/or pork (FDC 2708702): Energy 272 kcal, Sodium 447 mg; 1 egg roll = 64 g
   USDA FNDDS 2021-2023, FDC 2708700, 2708701, 2708703, 2708702 · checked 2026-09-29
3. egr-r8-10 · systematic review
   we conclude that (1) the myth that frying foods is generally associated with a higher risk of CVD is not supported by the available evidence; (2) virgin olive oil significantly reduces the risk of CVD clinical events, based on the results of a large randomised trial that included as part of the intervention the recommendation to use high amounts of virgin olive oil, also for frying foods; and (3) high consumption of fried foods is probably related to a higher risk of weight gain, though the type of oil may perhaps modify this association.
   Br J Nutr, 2015 · checked 2026-09-29
4. egr-r8-04 · dose-response meta-analysis
   We identified 85 eligible trials with sodium intake ranging from 0.4 to 7.6 g/d and follow-up from 4 weeks to 36 months. ... Overall, the pooled data were compatible with an approximately linear relationship between achieved sodium intake and mean systolic as well as diastolic BP, with no indication of a flattening of the curve at either the lowest or highest levels of sodium exposure.
   Circulation, 2021 · checked 2026-09-29
5. egr-r8-08 · meta-analysis of observational studies
   In comparing the highest to lowest fried-food intake, the pooled RRs (95% CIs) were 1.16 (1.07-1.25; I2 = 71.0%, Pheterogeneity < 0.001) for overweight/obesity
   Crit Rev Food Sci Nutr, 2022 · checked 2026-09-29
6. egr-r8-09 · meta-analysis of case-control studies
   There was a significant positive association between gastric cancer risk and fried food intake (OR = 1.52, 95% CI = 1.23-1.87, I2 = 76%, p = 0.0001).
   Nutrients, 2023 · checked 2026-09-29
7. egr-r8-07 · meta-analysis of RCTs
   In meta-analyses of 20 randomized, crossover trials (n = 504 participants) and 9 nonrandomized crossover trials (n = 337), circulating glucose concentrations of fasting participants were not affected by reduction in sodium intake. In contrast, in meta-analyses of 19 of the 20 randomized, crossover trials (n = 494), fasting insulin concentrations were 9.53 pmol/L higher (95% CI: 5.04, 14.02 pmol/L higher) with sodium reduction.
   J Nutr, 2015 · checked 2026-09-29
8. egr-r8-05 · meta-analysis of RCTs
   We included 35 studies (median duration of 28 days) with a total of 2885 participants. For every 100 mmol reduction in 24-hour urinary sodium excretion, systolic blood pressure decreased by 6.81 mm Hg (95% CI, 4.96-8.66), diastolic blood pressure decreased by 3.85 mm Hg (95% CI, 2.26-5.43)
   Hypertension, 2024 · checked 2026-09-29
9. egr-r8-06 · meta-analysis of cluster RCTs
   The population-based sodium reduction interventions decreased office systolic BP (SBP) compared with usual care in 36 studies (MD: -2.64 mmHg [95% confidence interval: -3.48- to 1.80]), with evidence of heterogeneity. Office SBP exhibited significant benefits among in adults (30 studies) and adults/children (1 study) but not in children (5 studies).
   Hypertens Res, 2025 · checked 2026-09-29
10. egr-r8-11 · regulation
    The populations at greatest risk for high blood pressure, and those most likely to benefit from sodium reduction, include those with family histories of high blood pressure, the elderly, males because they develop hypertension earlier in life than females, and black males and females.
    21 CFR 101.74, Health claims: sodium and hypertension · checked 2026-09-29
11. egr-r8-03 · USDA FoodData Central SR Legacy, dataset
    Egg rolls, pork, refrigerated, heated (FDC 172103, SR Legacy): vitamin A 390 mcg per 100 g = 43% DV, range across 3 records 49-390; selenium 22.8 mcg = 41% DV, range 11.1-22.8; vitamin C 29.3 mg = 33% DV, range 6.7-29.3; Foundation samples 0, CoFID match none
    USDA FoodData Central, SR Legacy, FDC 172103 · checked 2026-09-29