Egg rolls, mostly bought from Asian restaurants or grabbed from the freezer section of the grocery store, are filled with mix of vegetables, sometimes meat, wrapped up in a thin dough and deep-fried to perfection.
If you’re pregnant and craving an egg roll, you might rethink its safeness. I understand pregnancy can feel like a maze of dos and don’ts, especially when it comes to food.
That’s why I’ve taken the time to break down the question of whether egg rolls are safe to eat during this special time on this blog post, just like I do for other foods. Without further ado, let’s quickly discuss this;
Nutritional content of egg rolls
Egg rolls can be that tasty choice for a quick snack, but what is its nutritional makeup? A typical egg roll weighs about 100 grams. Out of this, it constitutes 222 calories, and that makes it a low-calorie option.
Macronutrients? They’ve got 7 grams of fat (relatively low). But you still need to mind that if you’re on a strict fat diet. They make up for 10 grams of proteins, beneficial for muscle growth and repair, as well as baby’s development.
Carbs are present too, at about 30 grams per 100grams. And this amount includes fiber that would most definitely help digestive health. While they do have some nutritional benefits, it’s noteworthy to know that they also contain 407 milligrams of sodium.
This can be quite high, especially if you’re managing blood pressure and are monitoring your salt intake. Last but not least, they pack 100 grams of cholesterol, too, which could be quite alarming, so you’d want to play it safe.
Can you eat egg rolls when pregnant?
Oh yup! Pregnant women can safely eat egg rolls but they should always ensure that they are fully cooked to avoid any chance for foodborne illnesss. The main issue with eating egg rolls during pregnancy is almost similar to that of consuming other foods: they need to be prepared well.
Since egg rolls are generally deep fried, achieving a sufficient internal temperature to kill harmful bacteria is likely. However, when eating them from restaurants or when cooking at home, ensure they are hot all the way through and not left out for too long at room temperature. Being hesitant to this could allow bad bacteria to snowball.
Also, while egg rolls are generally safe and won’t harm you, it still becomes important to keep a healthy diet that includes plenty of fruits, veggies and whole grains, not forgetting lean proteins.
Tips to safely eat egg rolls while pregnant
Eating egg rolls during this special time would only be fine if yo keep these tips in mind to make sure it’s safe:
Cook them well
This just means you need to make sure the egg rolls are heated up all the way through until they’re very hot. This ensures that the bad germs that might be hiding in the food are killed.
So whether you make it at home or get them from somewhere else, remember to check that they’re not just warm, but hot throughout, especially in the middle.
Eat Them Fresh
This means you should try to have the egg rolls right after they’ve been cooked. Letting them sit out too long, especially at room temperature, is not a good idea because it can allow germs to grow. If you’re at a restaurant, eat them soon after they’ve been served.
And if cooking at home or reheating leftovers, ensure to eat them quickly after they’re done. If for some reasons, you can’t eat them right away, it’s better to store them in fridge and then reheat them till they’re hot before eating. Fresh doesn’t always mean freshly made, but also freshly served or reheated to make them safer.
Check the inside
When you bite into or cut open an egg roll, you want to see that the fillings are pretty hot and well-cooked. There shouldn’t be any pink meat or runny eggs. Don’t hesitate to ask for your egg rolls to be cooked a little longer if you’re eating out, and are worried they might not be done enough.
Choose healthier fillings
Opt for fillings that include lots of vegetables, such as cabbage, carrots, and bell peppers, because they add vitamins, minerals and fiber. For proteins, your go-to are lean meats like chicken or shrimp, or even tofu if you want a vegetarian option. These are healthier and lower fat options compared to others like pork or beef.
Be mindful of portions and Balance your meal
No doubt, egg rolls can be that yummy! And eating too many can give you more calories and fat than you need. So, try to have just one or two as part of your meals.
Also, when you choose to include egg rolls in your meal, think about what else you’d be eating with them . It’s good to have some food from other groups too. Lets say a side of steamed broccoli or a mixture of veggies, and maybe some brown rice or quinoa sounds like a perfect combo.
Having a bit of each type of food makes your meals more complete. And it gives you energy, lots of nutrients which are very well needed by the baby just like you do.
Store leftovers safely
After you’ve enjoyed your egg rolls, if there are some left, you’ll need to put them away the right way to keep them safe to eat next time.
First, don’t leave your extra egg rolls out for too long. If you’ve had them out for a meal, get them into the refrigerator quickly, within two hours, so they don’t have a chance to go bad. But if it’s really warm in your house, like on a hot summer day, try to get those leftovers in the fridge even faster, within one hour.
Now, you want to keep your egg rolls fresh and away from germs, so find a container that seals tight. Put them in, and they’re ready to go in the fridge. I personally used to make a note of when I was putting them away—just a little note with a date on the container is perfect. When it’s time to have them again, you certainly know what to do—ensure to heat them up until they’re very hot throughout.
What Chinese food is safe during pregnancy?
When you’re pregnant, most Chinese foods can be safe to eat, but it’s important to choose options that are nutritious and prepared safely. Chinese cuisine offers a lot of different dishes, so you can enjoy many flavors while keeping both yourself and your baby healthy.
It’s good to stay away from anything that is too greasy or salty, and you should also be mindful of MSG, which some moms might react to, although this is not common for everyone. Eating steamed dishes, like fish or chicken with veggies, is a good choice since they’re lower in fat and calories.
You can include rice and noodles too, but it’s better to pick whole grain versions if they’re available. Soups can be that comforting and safe, too, as long as they’re not too salty. Try to have a variety of food groups to make sure you’re getting all the nutrients you need with your baby. Be sure to check how your food is cooked, and always go for dishes that are freshly prepared.
This is a wrap
Can you eat egg rolls when pregnant? Of course! you can enjoy egg rolls while pregnant but do that carefully. Remember they often have a high fat and calorie content due to the deep frying, so you don’t want to binge on them. To be on the safer side, eat them sparingly and go for those that are made with nutritious ingredients and are well-cooked. This way, you satisfy your cravings without compromising you or your baby’s wellbeing.
References: https://www.healthline.com/nutrition/are-egg-rolls-healthy
