Vietnamese spring rolls, also known as gỏi cuốn, are a popular appetizer or snack made from rice paper wrapped around vegetables, herbs, and a protein filling. The vegetarian tofu spring rolls are a lighter option that is lower in calories than spring rolls made with meat fillings.
Quick Answer
A typical tofu Vietnamese spring roll contains around 50-100 calories per roll, depending on the exact ingredients and portion size.
Calculating Calories in Vietnamese Spring Rolls
To determine a more precise calorie count, we need to look at the individual components that go into a Vietnamese tofu spring roll:
- Rice paper wrapper – Rice paper wrappers contain very minimal calories, around 10-15 calories per sheet used.
- Tofu – Firm or extra firm tofu contains about 50 calories per 3 ounces or 85 grams.
- Vegetables – Common fresh veggies like carrot, cucumber, lettuce, mint, cilantro, basil contain 5-20 calories per 1/2 cup serving.
- Vermicelli noodles – Glass noodles add about 100 calories per 2 oz (56g) portion.
- Peanut sauce – 2 tablespoons of hoisin or peanut dipping sauce contributes around 50-90 calories.
Based on typical ingredient amounts for a medium-sized 8″ spring roll, the approximate calorie breakdown is:
| Ingredient | Calories |
|---|---|
| Rice paper wrapper (1 sheet) | 15 |
| Tofu (85g) | 50 |
| Mixed veggies (1/2 cup) | 10 |
| Vermicelli noodles (28g) | 50 |
| Peanut sauce (1 Tbsp) | 45 |
| Total Calories per Roll | 170 |
So a single medium 8″ Vietnamese tofu spring roll contains approximately 170 calories.
Factors Affecting Calorie Count
There are several factors that can affect the calorie content in a Vietnamese tofu spring roll:
- Portion size – Smaller 6″ rolls will be lower in calories than large 10″ rolls that contain more filling.
- Ingredients – Adding avocado, mango, fried tofu or other higher calorie ingredients will increase calories.
- Noodle type – Using thinner rice vermicelli instead of heavier cellophane noodles reduces calories.
- Sauce – More calorie-dense peanut sauce or hoisin sauce adds more calories than lighter dipping sauces like vinegar, chili or soy sauce.
- Cooking method – Deep fried spring rolls adds about 50-90 extra calories from oil versus fresh or grilled rolls.
Nutrition Facts for Tofu Spring Rolls
In addition to calories, key nutrition information contained in a tofu spring roll includes:
- Carbohydrates – 18g
- Protein – 7g
- Fat – 5g
- Fiber – 2g
- Sugar – 2g
- Sodium – 400mg
Tofu provides a good source of plant-based protein. The vegetables add vitamins A, C, K, folate and potassium. The rice paper wraps and glass noodles contribute mostly carbohydrates. The overall nutrition profile is relatively balanced for a light appetizer or snack.
Nutrition Benefits
Some of the nutrition highlights and benefits of Vietnamese tofu spring rolls include:
- Low in calories and fat compared to egg or meat-based rolls.
- Good source of fiber from the vegetables and rice paper.
- Contains plant-based protein from the tofu.
- Rich in vitamin C, vitamin K, potassium from the fresh veggies.
- Provides B vitamins including folate from the fresh herbs and greens.
- Rice paper and vermicelli offer quick digesting, low glycemic index carbs.
Comparing Calories to Other Spring Rolls
Vietnamese tofu spring rolls are one of the lighter options when comparing calories per roll:
| Spring Roll Type | Calories (per roll) |
|---|---|
| Tofu spring roll | 170 |
| Shrimp spring roll | 200 |
| Pork spring roll | 230 |
| Chicken spring roll | 180 |
| Vegetable spring roll (no protein) | 120 |
| Fried spring roll (any filling) | Add 50-90 calories |
As shown, tofu and vegetable-only spring rolls are the lowest calorie options. Shrimp, pork, chicken or other meat fillings add more calories due to being higher in fat and protein compared to plant-based tofu. Frying significantly increases the calorie density from added cooking oil.
Low Calorie Dipping Sauce Options
The dipping sauce paired with your Vietnamese spring rolls can also impact their overall calorie content. Some lower calorie sauce ideas include:
- Soy sauce – 5 calories per teaspoon
- Lime juice – 4 calories per teaspoon
- Rice vinegar – 5 calories per tablespoon
- Fish sauce – 5 calories per tablespoon
- Sriracha hot sauce – 5 calories per teaspoon
- Ginger, garlic, chili dipping sauce – 15 calories per tablespoon
Limiting the amount of higher calorie peanut sauce or hoisin sauce can keep the total calorie count per roll lower.
Low Calorie Vegetarian Spring Roll Recipe
This recipe for fresh Vietnamese vegetarian spring rolls maximizes nutrition while minimizing calories. Makes 4 rolls.
Ingredients:
- 4 rice paper wrappers
- 1 cup shredded lettuce
- 1⁄2 cup shredded carrot
- 1⁄2 cup thinly sliced cucumber
- 1⁄2 cup fresh herbs like mint, cilantro, basil
- 85g firm tofu, thinly sliced
- 28g vermicelli noodles, soaked and drained
Dipping Sauce Ingredients:
- 2 tbsp lime juice
- 1 tbsp low sodium soy sauce
- 1 tsp honey or sugar
- 1 garlic clove, minced
- 1 tsp grated ginger
- Red chili flakes to taste
Instructions:
- Prepare the dipping sauce by combining all ingredients in a small bowl.
- Prepare the rice paper wrappers by soaking briefly in warm water until pliable, then patting dry.
- Lay a wrapper on a flat surface. In a line across the lower third, layer some lettuce, carrot, cucumber, herbs, tofu and noodles.
- Fold the bottom up over the filling, then tightly roll the sides inward to form a tight cylinder shaped roll.
- Repeat with remaining wrappers and filling.
- Slice each roll in half before serving with the dipping sauce.
Each fresh spring roll provides around 120 calories and 7g of protein. The dipping sauce adds only about 10-15 calories per tablespoon.
Tips for Lightening Up Spring Rolls
Some easy ways to reduce the calorie count in Vietnamese spring rolls include:
- Use lettuce leaves instead of rice paper – eliminates over 100 calories from the wrapper
- Increase ratio of veggies to tofu/noodles
- Choose carrot, cucumber, cabbage – low calorie vegetables
- Use a light hand with peanut sauce
- Opt for chili sauce or lime juice for dipping
- Slice rolls into smaller pieces so less is eaten per bite
- Balance with lower calorie main course like broth-based pho soup
Healthy Low Calorie Main Course Pairings
For a light, balanced meal, enjoy tofu spring rolls as an appetizer with these lower calorie Vietnamese main courses:
- Vietnamese vegetable pho – Large bowl of broth-based rice noodle soup with bok choy, mushrooms and other veggies. Around 300 calories per bowl.
- Shrimp summer rolls – Rice paper rolls filled with shrimp, lettuce, mint, vermicelli. About 150 calories per roll.
- Grilled lemongrass tofu – Marinated then grilled firm tofu served over a bed of mixed greens for around 200 calories total.
- Vegetable curry – Tofu along with carrots, broccoli, snap peas and bell pepper in a coconut curry sauce. One cup provides around 200 calories.
- Salad rolls – Rice paper wrapped around fresh herbs, lettuce, rice vermicelli and halved shrimp. Each roll has about 100 calories.
Pairing the lighter appetizer tofu rolls with lower calorie main dishes helps create a balanced Vietnamese-inspired meal.
Conclusion
Vietnamese tofu spring rolls provide a fresh and delicious appetizer or light meal that is lower in calories compared to spring rolls made with meat fillings. Each tofu and veggie-stuffed roll contains an estimated 50-100 calories depending on ingredients and size. Choosing non-fried fresh spring rolls paired with lighter dipping sauces and lower calorie main dishes can create a flavorful Vietnamese-style meal that is nutritious and waistline-friendly.
