How healthy are fresh spring rolls?
Are fresh spring rolls healthy? Yes, for most people. Fresh spring rolls score 43/100 on the HowHealthyIs Score: 100 g provide 140 kcal, 129 µg vitamin A and 6.6 g protein. Fresh spring rolls (gỏi cuốn) wrap shrimp, rice noodles, lettuce and herbs in rice paper without frying: light and fresh, with most of the fat and sugar coming from the peanut hoisin dipping sauce. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fresh spring rolls rank higher than 43% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A10%
- Protein9%
- Vitamin E4%
- Magnesium4%
- Fiber3%
- Iron3%
- Potassium2%
- Calcium2%
- Vitamin C2%
Counts against
- Saturated fat2%
- Added sugars2%
- Sodium9%
Raw NRF9.3: 40 minus 13 = 27. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fresh spring rolls?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 140 kcal | 266 kcal | |
| Protein | 6.6 g | 13 g | 25% |
| Carbohydrates | 22 g | 42 g | 15% |
| Fiber | 1.3 g | 2.5 g | 9% |
| Sugars | 2.5 g | 4.7 g | |
| Added sugars | 1.4 g | 2.7 g | 5% |
| Fat | 2.8 g | 5.3 g | 7% |
| Saturated fat | 0.6 g | 1.1 g | 6% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 129 µg | 246 µg | 27% |
| Vitamin C | 2.3 mg | 4.4 mg | 5% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.9 mg | 1.7 mg | 11% |
| Vitamin K | 20 µg | 38 µg | 31% |
| Vitamin B12 | 0.3 µg | 0.6 µg | 25% |
| Folate | 20 µg | 38 µg | 9% |
| Minerals | |||
| Calcium | 36 mg | 68 mg | 5% |
| Iron | 0.7 mg | 1.3 mg | 7% |
| Potassium | 145 mg | 276 mg | 6% |
| Magnesium | 24 mg | 46 mg | 11% |
| Zinc | 0.6 mg | 1.2 mg | 11% |
| Sodium | 280 mg | 531 mg | 23% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard fresh spring rolls?
We estimate fresh spring rolls from this standard recipe (serves 4, about 760 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Rice paper is modeled as white rice flour. The shrimp lose some water when cooked, which is included in the yield.
| Ingredient | Amount |
|---|---|
| 8 rice paper sheets (modeled as rice flour) | 80 g |
| Shrimp | 220 g |
| Rice vermicelli | 80 g |
| Water absorbed by the vermicelli | 190 g |
| Lettuce | 80 g |
| Carrot, shredded | 60 g |
| Cucumber | 60 g |
| Mint | 15 g |
| Cilantro | 10 g |
| Hoisin sauce for dipping | 40 g |
| Peanut butter for dipping | 30 g |
| Water to thin the sauce | 30 g |
Why are fresh spring rolls good for you?
- 38 µg vitamin K in 2 rolls with sauce, 31% of the daily value. Vitamin K contributes to normal blood clotting.
- 246 µg vitamin A in 2 rolls with sauce, 27% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 0.6 µg vitamin B12 in 2 rolls with sauce, 25% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use them
- A light lunch or starter
- A fresh alternative to fried spring rolls
What should you watch out for?
- The dipping sauce adds sugar, salt and fat, so it is worth dipping rather than pouring.
- They are lower in protein than they look, as rice noodles make up much of the filling.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.