As a low-carb dieter, knowing the net carb count of foods is essential for staying within your daily carb limits. Spring rolls are a popular appetizer found on many Asian restaurant menus. But with the wrappers, veggies, sauces, and other ingredients, the carb count can climb quickly. So how many net carbs are actually in a spring roll?
What are Net Carbs?
Net carbs are the total carbohydrates in a food minus the fiber and sugar alcohols. To calculate net carbs:
Total Carbs – Fiber – Sugar Alcohols = Net Carbs
Fiber and sugar alcohols are subtracted because they have minimal impact on blood sugar. Net carbs give a more accurate representation of a food’s true carbohydrate content for people counting carbs. Foods with higher fiber and sugar alcohol amounts will have lower net carbs.
Net Carbs in Spring Roll Wrappers
Spring roll wrappers, also called rice paper wrappers, are the outermost layer encasing the ingredients. They come in various sizes from small bite-size to large wraps. The main options are:
- Rice paper – made from rice flour, tapioca starch, and water
- Wheat flour wrappers
- Vegetable or fruit wrappers
Rice paper wrappers are one of the most common types used for spring rolls. Since they are made from rice flour, they typically have fewer net carbs than wheat flour wrappers. Here are the nutrition facts for a standard 8-inch rice paper wrapper:
| Nutrition Facts | Amount |
|---|---|
| Calories | 35 |
| Fat | 0 g |
| Protein | 0 g |
| Total Carbohydrates | 8 g |
| Fiber | 0 g |
| Net Carbs | 8 g |
As you can see, a single 8-inch rice paper wrapper contains 8 grams of net carbs. Smaller wrappers may have closer to 5 grams of net carbs. Larger 10-inch wraps likely have around 10-12 grams of net carbs. So the wrapper alone can account for a good portion of the total carb count.
Net Carbs in Spring Roll Fillings
In addition to the wrapper, the ingredients inside the spring roll also contribute to its overall net carbs. Fillings often include:
- Fresh vegetables like lettuce, cabbage, carrots, cucumber
- Fresh herbs like mint, cilantro, Thai basil
- Cooked vermicelli noodles
- Lean protein like shrimp, chicken, pork
- Tofu
Vegetables contain minimal net carbs, coming mostly from fiber. A 1/2 cup serving of shredded lettuce or cucumber slices has less than 1 gram net carbs. Herbs are also very low in carbs. The lean protein foods do not contain significant carbohydrates. Therefore these filling ingredients are quite low in net carbs.
The main sources of carbs from fillings are:
- Vermicelli Noodles – Rice vermicelli noodles may have around 15-20 grams of net carbs per 100 grams uncooked. When soaked and softened, a 1/2 cup portion likely provides 10+ grams of net carbs to the roll.
- Tofu – Firm tofu contains around 1-2 grams net carbs per 3 ounces. So a typical tofu spring roll may have 3-5 grams net carbs from tofu.
Overall the fillings are low in carbs, unless vermicelli noodles are included. You can request spring rolls made without noodles to lower the carb content.
Net Carbs in Spring Roll Sauces
Dipping sauces are often served alongside spring rolls. And the sauces can sometimes unexpectedly boost the carb numbers. Common dipping sauces include:
- Peanut sauce
- Sweet chili sauce
- Fish sauce
- Hoisin sauce
- Soy sauce
Here are the approximate carb counts for 2 tablespoons of each sauce:
| Sauce | Net Carbs |
|---|---|
| Peanut Sauce | 5 grams |
| Sweet Chili Sauce | 14 grams |
| Fish Sauce | 0 grams |
| Hoisin Sauce | 7 grams |
| Soy Sauce | 2 grams |
Sauces like sweet chili, hoisin, and peanut often have added sugars. So a couple tablespoons can provide 5-15 extra grams of carbs. Opt for lower carb dipping sauces like fish sauce, vinegar, or soy to keep net carbs down.
Net Carb Totals in Spring Rolls
Putting this all together, here are some estimates for total net carbs in spring rolls:
-
Small veggie spring roll
- Wrapper: 5 grams
- Filling: 3 grams
- Sauce: 2 grams
- Total: 10 grams net carbs
-
Large veggie spring roll
- Wrapper: 12 grams
- Filling: 5 grams
- Sauce: 5 grams
- Total: 22 grams net carbs
-
Vermicelli spring roll with peanut sauce
- Wrapper: 10 grams
- Noodles: 15 grams
- Sauce: 5 grams
- Total: 30 grams net carbs
As shown, carb totals can range from 10 grams for small veggie only rolls to 30+ grams for large vermicelli filled rolls with higher carb sauces. Your best bet is to stick to veggie filled rolls in rice paper wrappers with lower carb dipping sauces on the side. Avoiding vermicelli noodles also helps keep net carbs down.
How to Order Low Carb Spring Rolls
Here are some tips for ordering spring rolls with lower net carbs at restaurants:
- Request rice paper wrappers instead of wheat-based
- Ask for veggie-filled rolls without noodles or rice
- Load up on veggies like lettuce, cucumber, carrot
- Choose dipping sauces wisely – opt for fish sauce, vinegar, oil-based
- Ask for sauces on the side to control portion
- Inquire about carb counts of menu items
- Avoid pre-made spring rolls which likely have added fillers and sugars
With a few modifications, fresh spring rolls can be a tasty lower carb option to enjoy. Just be mindful of the potential carb pitfall ingredients like the wrapper, noodles, and sugary sauces.
Low Carb Spring Roll Recipe
To make lower carb spring rolls at home, follow this recipe:
Ingredients
- 10 round 8-inch rice paper wrappers
- 2 cups shredded lettuce
- 1 cup bean sprouts
- 1 cup shredded carrot
- 1 cup chopped cucumber
- 1⁄2 cup chopped cilantro
- 1⁄2 cup chopped mint
- 20 large cooked shrimp, sliced in half lengthwise
- 1 batch peanut dipping sauce (see recipe below)
- Prepare the peanut dipping sauce.
- Fill a large shallow bowl with warm water. Dip one wrapper in the water for 1-2 seconds until pliable. Lay flat on a damp cloth.
- In a row across the lower third of the wrapper, add 2 lettuce leaves, a handful of bean sprouts, carrot, cucumber, cilantro, mint and 2 shrimp halves.
- Fold the bottom edge of the wrapper over the filling, then fold in the sides and roll up tightly into a roll.
- Place seam side down on a serving platter. Cover with damp paper towels to keep fresh.
- Repeat assembly with remaining ingredients.
- Serve spring rolls with peanut dipping sauce on the side.
- 1/3 cup natural creamy peanut butter
- 3 tablespoons lime juice
- 2 tablespoons soy sauce
- 1 tablespoon fish sauce
- 1 teaspoon Sriracha or hot sauce
- 1 teaspoon sesame oil
- 1 teaspoon granulated erythritol sweetener
- 1 clove garlic, minced
- 1 teaspoon freshly grated ginger
- 1/4 cup water
- In a small bowl, whisk together the peanut butter, lime juice, soy sauce, fish sauce, Sriracha, sesame oil, erythritol, garlic and ginger until combined.
- Add the water and whisk until smooth and creamy. Add additional water if too thick.
- Serve immediately with spring rolls or store refrigerated up to 5 days.
- Shredded chicken, lettuce, carrot, basil, mint
- Thin sliced beef, lettuce, cucumber, cilantro, fish sauce
- Tofu, avocado, cucumber, cilantro
- Smoked salmon, cream cheese, dill
- Shrimp, mango, mint, chili lime sauce
Instructions
Low Carb Peanut Dipping Sauce
This aromatic peanut sauce has only 3 grams net carbs per 2 tablespoon serving. It pairs perfectly with the fresh veggie spring rolls.
Ingredients
Instructions
Other Low Carb Spring Roll Ideas
In addition to veggie spring rolls, you can also try these other low carb fillings:
Flank steak, chicken breast, or firm tofu work well for providing protein without adding many carbs. Avocado can be used in place of noodles or rice for added richness. Stir-fries like chicken and broccoli or shrimp and bok choy also make flavorful fillings. Just wrap, roll and dip!
Conclusion
Spring rolls can fit into a low carb lifestyle when ordering mindfully. Aim for veggie-filled rolls in rice paper wrappers with lower sugar sauces on the side. Avoid fillers like noodles, rice and fruits. Request any customizations needed to reduce carbs. With smart substitutions and sensible portions, you can enjoy the delicious flavors of spring rolls without the carb overload!