Spring rolls made with rice paper wrappers are a popular appetizer in Vietnamese and other Southeast Asian cuisines. They are often filled with fresh vegetables, herbs, vermicelli noodles, and protein. The rice paper wrappers are made from rice flour and water, giving them a delicate, almost translucent appearance.
One of the appeals of fresh spring rolls is that they are perceived as a lighter, healthier option compared to fried egg rolls or other appetizers. But exactly how many calories are in a rice paper spring roll? The answer depends on the specific ingredients used in the filling. In this article, we will break down the typical calorie content of rice paper spring rolls.
Calories in Rice Paper Wrappers
The rice paper wrappers themselves are very low in calories. A standard 8-10 inch wrapper contains approximately:
| Rice paper wrapper (8-10 inch diameter) | 25-35 calories |
So the wrappers themselves contribute very minimal calories to the overall spring roll. The filling is where the majority of calories come from.
Calories in Spring Roll Fillings
Spring roll fillings can vary substantially, which causes a wide range in total calories. Some common fillings include:
| Filling Ingredient | Calories |
| Shrimp, cooked (3 oz) | 84 |
| Chicken, cooked (3 oz) | 140 |
| Tofu (3 oz) | 70 |
| Rice vermicelli, cooked (1/2 cup) | 105 |
| Lettuce (1/2 cup shredded) | 2 |
| Cucumber (1/2 cup sliced) | 8 |
| Carrots (1/2 cup shredded) | 25 |
| Cilantro (1/4 cup chopped) | 1 |
| Mint (1/4 cup chopped) | 2 |
| Basil (1/4 cup chopped) | 3 |
As you can see, protein choices like shrimp, chicken or tofu significantly increase the calories. Noodle and vegetable fillings are lower in calories. Herbs offer very minimal calories.
Calorie Total for a Typical Spring Roll
Putting this all together, a typical medium sized spring roll with a rice paper wrapper and mixed filling contains around 100-300 calories.
This calorie range represents a spring roll filled with:
– 1 rice paper wrapper (25-35 calories)
– 2-3 oz protein such as shrimp or chicken (84-140 calories)
– 1/4 cup cooked vermicelli (105 calories)
– 1/2 cup mixed raw veggies like lettuce, cucumber, carrot (35 calories)
– 1/4 cup fresh herbs like cilantro, mint, basil (6 calories)
So in total: 255-321 calories per average sized spring roll.
The calorie count can be lower or higher depending on specific amounts of each filling ingredient. For example, a roll filled only with lettuce, cucumber, carrot and herbs may contain only 80-100 calories. A roll packed with 4-5 oz of shrimp could contain 300-400 calories.
Calories for a Full Spring Roll Appetizer Serving
A typical spring roll appetizer serving contains 2-4 rolls. So the calorie count for a full serving would be:
| 2 spring rolls | 510-642 calories |
| 3 spring rolls | 765-963 calories |
| 4 spring rolls | 1020-1284 calories |
The calorie range increases with the number of rolls served, but remains under 300 calories per roll as an approximate average.
Tips to Reduce Calories in Spring Rolls
Here are some easy ways to lighten up spring rolls if you are looking to reduce the calorie count:
– Use lettuce or cucumber as the bulk of the filling rather than heavy proteins or noodles.
– Choose lean proteins like shrimp, chicken breast or firm tofu. Avoid fatty proteins like pork belly.
– Go easy on noodle fillings like rice vermicelli or glass noodles, which pack refined carbs.
– Load up on fresh herbs like mint, cilantro and basil to maximize flavor without adding calories.
– If using peanut sauce, dip sparingly or avoid altogether. Ask for sauce on the side.
– Opt for low-calorie dipping sauces like reduced sodium soy sauce mixed with lime juice.
– Drink water instead of sugary beverages like juices or soda to avoid excess liquid calories.
Health Benefits of Spring Rolls
Despite their relatively low calorie content, fresh spring rolls are packed with nutrition compared to fried appetizers. Some benefits include:
– Packed with fiber from the rice paper and fresh veggie fillings. This promotes good digestion and heart health.
– Contain a variety of vitamins A, C, and K from leafy greens and fresh herbs. These support immunity and overall wellbeing.
– Rice paper wrappers made from just rice flour and water, so they are gluten free. This makes spring rolls accessible for those with celiac disease or gluten intolerance.
– Fresh ingredients mean spring rolls have a high water content and are hydrating.
– Trans fat free since they are not fried, unlike egg rolls or fried wontons. This makes them a smarter heart-healthy choice.
So don’t be afraid to enjoy spring rolls as an appetizer! Just be mindful of portion sizes and filling ingredients to keep calories in check.
Comparison to Fried Egg Rolls
Compared to their deep fried counterparts like egg rolls, fresh spring rolls are significantly lighter and less calorie dense.
For example, a typical fried egg roll can contain 300-400 calories or more per roll. A full appetizer of 4 fried egg rolls could have over 1500 calories, compared to around 1000 calories for a platter of 4 fresh spring rolls.
Here is a calorie comparison:
| Calories per 1 Roll | Calories per 4 Rolls | |
| Spring Rolls (fresh) | 100-300 | 1020-1284 |
| Egg Rolls (fried) | 300-400 | 1200-1600 |
The difference is even greater when dipping sauces are accounted for. Fried egg rolls are often paired with calorie dense sauces like duck or sweet and sour sauce, which can have over 150 calories per tablespoon.
So if watching your caloric intake, fresh spring rolls are the smarter appetizer choice over egg rolls. But both can be enjoyed in moderation as part of a balanced diet.
Calorie Differences in Restaurant Spring Rolls
When dining out and ordering spring rolls, be aware that calorie counts can vary greatly depending on the restaurant. Some tips:
– Vietnamese restaurants tend to have lighter spring rolls focused on fresh ingredients. Around 200-300 calories per roll.
– Chinese takeout spring rolls may be slightly larger and fried, ranging 300-400 calories each.
– Mega-sized spring rolls at Americanized Asian chains like P.F. Chang’s could contain 500+ calories apiece.
– At a sushi restaurant, cut rolls with tempura fried ingredients will be highest in calories. Opt for sashimi and nigiri pieces instead.
– Check menus online for nutrition info to identify lower cal options. Or ask if they have a “light” spring roll version.
In general, restaurants will serve larger portion sizes with extra oils, sauces and fried ingredients that significantly increase calories compared to lighter homemade versions. To cut calories when eating out:
– Share a spring roll appetizer as a table
– Ask for sauce on the side
– Request rolls be prepared as lightly as possible
Being mindful about what you choose filling-wise and keeping portion sizes reasonable will help minimize calorie intake.
Calories in DIY Spring Rolls
One of the healthiest options is to prepare fresh spring rolls at home. This allows you to control the ingredients and portions. Some tips for light DIY spring rolls:
– Use lean proteins like shrimp or chicken breast in moderation
– Bulk up with shredded lettuce, cucumbers, carrots
– Swap the rice paper for a lettuce wrap
– Experiment with lower cal herbs and spices
– Whip up citrus-based dipping sauces rather than creamy ones
– Enjoy rolls without noodles or rice to cut carbs
– Fill each roll with a rainbow veggies & minimal protein
– Allow yourself 2 rolls as a light appetizer or meal accompaniment
Making your own spring rolls gives you endless possibilities for creative, nourishing fillings that satisfy cravings.
Healthy Low Calorie Spring Roll Recipe
Here is a sample recipe for lighter DIY spring rolls coming in at around 150 calories each:
Ingredients:
– 4 rice paper wrappers
– 8 medium shrimp, cooked (4 oz total)
– 1/2 cup shredded lettuce
– 1/2 cup sliced cucumber
– 1/2 cup shredded carrot
– 1/4 cup chopped mint
– 1/4 cup chopped cilantro
– 1 tablespoon unseasoned rice vinegar
– 1 teaspoon sesame oil
Instructions:
1. Prep the shrimp, veggies and herbs. Briefly soak the rice paper wrappers in warm water to soften.
2. Lay a softened wrapper on a clean surface. Arrange 2 oz of shrimp and the veggie fillings in a line down the center. Top with mint, cilantro.
3. Fold in the short sides and roll up burrito style into a tight cylinder.
4. In a small bowl, combine the rice vinegar and sesame oil. Use as a dipping sauce.
5. Repeat assembly with the remaining wrappers and filling. Enjoy 2 spring rolls with dipping sauce.
Nutrition Facts Per Roll:
Calories: 150
Fat: 2g
Carbs: 21g
Protein: 10g
This homemade version maximizes nutrition and flavor while keeping calories reasonable at 150 per roll. Make it a healthy appetizer or light meal!
Conclusion
Fresh spring rolls can make a satisfying appetizer or light meal that provides fiber, vitamins, and hydration from fresh ingredients. The calories in a rice paper spring roll will range widely based on the filling, from around 100-300 calories each. Opting for more veggies and herbs over noodles, rice and heavy proteins can reduce the calories substantially. Portion control is key, so limit yourself to 2-4 rolls along with nutritious dipping sauces. When dining out, beware of larger rolls fried with heavy sauces that can drive up calorie counts. Making lighter spring rolls at home can allow you to indulge while controlling the calorie content. Overall, fresh spring rolls make a healthier choice over fried egg rolls when watching your caloric intake.
