Is egg roll good for muscle gain?
Yes, as part of a protein-rich meal. One serving (1 roll) has 380 kcal and 13 g protein.
380kcal
13 gprotein
47 gcarbs
16 gfat
Why
- 3.3 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 380 kcal a serving is 14% of a 2,800 kcal bulking day, and 13 g is 9% of 140 g protein.
- With 47 g carbs it is good fuel before or after training.
The portion to aim for
2 rolls gives 25 g protein in 759 kcal.
| Portion | kcal | Protein |
|---|---|---|
| 1 roll | 380 | 13 g |
| 2 rolls | 759 | 25 g |
More protein a serving in street food and Indo-Chinese
- Paneer kathi roll467 kcal · 17 g protein · 1 roll
- Misal pav437 kcal · 16 g protein · 1 plate (2 pav)
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Egg white omelette85 kcal · 11 g protein · 3 egg whites
- Whey shake with milk265 kcal · 32 g protein · 1 glass