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Oven-baked dough roll filled with burger-style ground meat and egg; moderate-high protein with moderate fat and sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked burger egg roll (140 g) has 375 calories. That works out to 268 calories per 100 g. It contains 29.1 g of carbs, 18.8 g of protein, 19.9 g of fat and 1.8 g of fiber. Its 1.1 µg of B12 covers 48% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
375
KCAL / 140G
Carbs
29.1g
· 11% DV
Protein
18.8g
· 38% DV
Fat
19.9g
· 26% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 20% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | |
| Total fat | 19.9 g | 26% |
| Saturated fat | 6.72 g | 34% |
| Trans fat | 0.25 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 29.1 g | 11% |
| Fiber | 1.8 g | 6% |
| Protein | 18.8 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 375 kcal |
| 1 slice (thick) | 55 g | 147 kcal |
| 1 serving (half) | 70 g | 188 kcal |
| 1 piece (small) | 90 g | 241 kcal |
| 100 g | 100 g | 268 kcal |
| 1 piece (large) | 200 g | 536 kcal |
| 1 piece (jumbo) | 260 g | 697 kcal |
| 2 piece (double) | 280 g | 750 kcal |
| 3 piece (triple) | 420 g | 1126 kcal |
Calculated from 268 calories per 100 g.
A baked burger egg roll has burger-style ground meat and egg wrapped in dough. Recipes may also add onion, cheese, seasoning, or sauce, so check the recipe if you are avoiding a particular ingredient.
To make a baked burger egg roll, cook and cool the ground-meat filling, mix in the egg, then wrap it in dough and bake until golden and cooked through. Cooling the filling helps keep the dough from turning soggy.
Seal the dough firmly and place the baked burger egg roll seam-side down on the tray. Avoid overfilling it, and lightly dampen the dough edge with water before pressing it closed so the seam holds during baking.
Yes, you can assemble baked burger egg rolls ahead and refrigerate them before baking. Keep them covered and use cooled filling, then bake them when you are ready to serve; warm filling can soften the dough before it reaches the oven.
Yes, baked burger egg rolls can be frozen after they have cooled completely. Freeze them in a single layer first, then transfer them to a sealed container; reheat them in the oven so the dough firms up again.
Reheat a baked burger egg roll in the oven rather than the microwave. The dry heat helps restore a crisp exterior; place it on a baking tray and heat until the centre is hot.
Ground beef gives a baked burger egg roll its familiar burger-style flavour, but ground turkey or chicken can also work. Cook the meat first and drain excess fat so the filling does not make the dough greasy.
Serve a baked burger egg roll with a fresh salad, pickles, or a dipping sauce such as ketchup or mustard. Since the roll already includes meat and dough, vegetables make a practical side instead of another heavy dish.
Yes, cheese can be added to a baked burger egg roll for a cheeseburger-style filling. Use a modest amount and keep it away from the dough seam, since melted cheese can leak out while the roll bakes.
For a lighter baked burger egg roll, choose leaner ground meat, add chopped vegetables to the filling, and go easy on salty sauces and cheese. Baking it rather than frying it keeps the cooking method consistent with the dish.
Vitamins
B12
1.15µg · 48% DV
Biotin
9.8µg · 33% DV
B3
5.18mg · 32% DV
B1
0.25mg · 21% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
231mg · 33% DV
Zinc
2.94mg · 27% DV
Sodium
602mg · 26% DV
Potassium ⭐
294mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 375 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A Baked burger egg roll is a savoury baked pastry roll filled with egg and ground meat seasoned in a burger style. It is best understood as a convenient, burger-inspired bake rather than a dish tied to one specific regional tradition.
Serve it warm as a snack or a casual meal; the pastry is soft inside with a lightly browned exterior. It offers a useful amount of protein, alongside a moderate amount of fat, so a crisp salad or fresh vegetables make a good pairing and balance the plate. It also works well cut into smaller pieces for sharing.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.72g
MONOUNSATURATED
7.84g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 23.6:1
Above the ideal 4:1 (23.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.