Are Deep Fried Spring Rolls Healthy? A Nutritional Diet Guide

October 17, 2025 •

4 min read

Deep-fried spring rolls can contain nearly double the calories of their fresh, uncooked counterparts due to the oil absorption during cooking. So, are deep fried spring rolls healthy? For those monitoring their nutrition and diet, understanding the difference is key to making informed culinary choices.

Quick Summary

Assesses the health implications of deep-fried spring rolls, outlining their high fat and calorie content. Explores alternatives like fresh and air-fried versions, providing key nutritional comparisons and tips for healthier preparation methods.

Key Points

Deep-fried spring rolls are high in calories and fat: The cooking method causes the wrapper to absorb significant amounts of oil, raising the calorie count and fat content.
Fresh spring rolls are a much healthier option: Made with moistened rice paper and fresh vegetables, they are low in fat and high in fiber.
Air-frying or baking offers a crispy, low-fat alternative: These methods provide a satisfying crunch with a fraction of the oil used in deep-frying, significantly reducing calories.
Deep-frying can produce harmful compounds: High-temperature frying is associated with creating unhealthy trans fats and potentially carcinogenic compounds like acrylamide.
Fillings can be optimized for nutrition: Choosing lean proteins and increasing the amount of fresh vegetables can boost the health benefits of any type of spring roll.
Dipping sauces can add hidden sodium and sugar: Be mindful of the sauce, as store-bought versions can add extra sodium and calories. Opt for fresh or low-sodium alternatives.

The Unhealthy Truth About Deep-Frying

While undeniably delicious, the method of deep-frying fundamentally changes the nutritional profile of spring rolls. Submerging food in hot oil dramatically increases its fat and calorie count, transforming a potentially vegetable-rich dish into an indulgent, high-fat appetizer. The type of oil used also plays a significant role; unhealthy fats and trans fats can be formed, which are linked to an increased risk of heart disease.

High in Calories and Fat

Deep-fried spring rolls soak up a substantial amount of oil, leading to a much higher energy density compared to other preparations. For example, a single fried spring roll can contain between 150 and 200 calories, whereas a fresh vegetable roll might only have 80 to 100 calories. This rapid increase in calories, combined with high-fat content, can contribute to weight gain and obesity when consumed regularly.

The Problem with Unhealthy Fats

Many restaurants and food manufacturers use partially hydrogenated oils for deep-frying because they are cheap and can be reused. This process creates trans fats, which are highly detrimental to cardiovascular health by raising "bad" LDL cholesterol and lowering "good" HDL cholesterol. Even without trans fats, the large amount of saturated and unhealthy polyunsaturated fats from the oil contributes to cholesterol issues and overall health problems.

Potential Carcinogens and Health Risks

Frying food at high temperatures can also lead to the formation of harmful compounds like acrylamide, particularly in plant-based foods. While the risk is dependent on factors like temperature and duration, regular consumption of high-temperature fried foods has been associated with an increased risk of certain cancers. Furthermore, high-fat diets, often associated with fried foods, have been shown to contribute to insulin resistance and an increased risk of type 2 diabetes.

The Healthier Spring Roll Alternatives

Fortunately, enjoying spring rolls doesn't have to mean compromising your health goals. There are several delicious and much healthier preparation methods and ingredient choices available.

Fresh Spring Rolls (Summer Rolls)

These are the clear winners in the health department. Made with rice paper wrappers that are softened in water rather than cooked in oil, fresh spring rolls are naturally low in fat and calories. They are typically packed with raw, crunchy vegetables and herbs, providing a significant boost of vitamins, minerals, and fiber. Lean proteins like shrimp, tofu, or cooked chicken can be added without adding excessive fat. The fresh and vibrant flavors make for a satisfying and nutritious meal or snack.

Air-Fried or Baked Spring Rolls

For those who crave the characteristic crispy texture of fried spring rolls, baking or using an air fryer is an excellent compromise. These methods use a fraction of the oil required for deep-frying, significantly cutting down on calories and unhealthy fats. While the texture might differ slightly from traditional deep-frying, air-fried rolls still achieve a satisfying golden-brown and crispy finish. To maximize the health benefits, consider these tips:

Brush with minimal oil: A light coating of heart-healthy olive or avocado oil is sufficient.
Use lean fillings: Opt for extra-lean meat or plant-based proteins like tofu.
Pack in the veggies: Fillings with plenty of shredded cabbage, carrots, bean sprouts, and mushrooms add fiber and nutrients.
Reduce sodium: Use reduced-salt soy sauce or other lower-sodium seasonings.

Nutritional Comparison: Deep-Fried vs. Healthy Alternatives


Feature	Deep-Fried Spring Rolls	Fresh Spring Rolls (Gỏi Cuốn)	Air-Fried/Baked Spring Rolls
Calories (per roll)	~150–200 kcal	~80–100 kcal	~120–150 kcal
Preparation	Submerged in oil at high heat	Soaked rice paper, served raw	Hot air circulation with minimal oil
Fat Content	High; contains unhealthy fats	Very low	Low to moderate
Crispiness	Very crispy and flaky	Soft, chewy wrapper	Crispy, but slightly different texture than deep-fried
Nutritional Value	Lower; some nutrients destroyed	High in fresh vitamins and fiber	Higher than deep-fried; preserves more nutrients
Sodium Level	Often high, especially from sauces	Can be moderate; depends on sauces	Can be lower by controlling ingredients

Conclusion: Making Smarter Choices

While a deep-fried spring roll might be a tasty treat on occasion, it is not a healthy dietary staple. The high fat and calorie content from deep-frying, along with potential health risks from unhealthy fats and high-temperature cooking, make them a less desirable option for regular consumption. For those committed to a balanced nutrition diet, fresh spring rolls are the clear, healthier choice, offering maximum flavor and nutrients with minimal processing. However, if you crave the crispiness, baking or air-frying provides an excellent and significantly healthier alternative that satisfies the craving without the heavy consequences of deep-frying.

For a delicious, healthier version you can make at home, check out this oven-baked spring roll recipe.

Healthier Spring Roll Filling Ideas

For a Vegetarian Option: Sautéed mushrooms, shredded cabbage, and carrots with ginger and garlic.
For Added Protein: Lean ground turkey or chicken with bean sprouts and glass noodles.
For a Fresh and Raw Experience: Vermicelli noodles, fresh mint, cilantro, and shredded lettuce with shrimp or tofu.
For a Flavorful Kick: Add fresh scallions, water chestnuts for crunch, and a drizzle of reduced-salt soy sauce.
For a Vegan Delight: Marinated tofu, grated carrots, red cabbage, and bell peppers.

Frequently Asked Questions

Deep-fried spring rolls are high in calories because the wrapper and filling absorb a large quantity of oil during the frying process. Since oil is calorie-dense, this significantly increases the overall energy content of the dish.

It is significantly better to eat fresh spring rolls, also known as summer rolls. They are not cooked in oil, making them lower in fat and calories, and are filled with fresh, nutrient-dense vegetables.

Yes, air-frying is a great way to make spring rolls healthier. An air fryer circulates hot air to crisp the rolls using very little oil, resulting in a much lower-fat and lower-calorie dish compared to deep-frying.

Yes, fried spring rolls can contain unhealthy trans fats, especially if made in restaurants that reuse oil repeatedly. They also contain a high amount of saturated and unhealthy fats from the cooking oil.

To reduce the sodium, you can use low-sodium soy sauce in the filling and dipping sauce. You can also make your own dipping sauce from scratch to control the salt and sugar content.

Traditional fried spring rolls often use a thicker, wheat-based or egg roll wrapper, while fresh spring rolls are made with translucent, soft rice paper. The preparation method largely determines which wrapper is used.

For a healthy filling, focus on fresh vegetables like shredded cabbage, carrots, bean sprouts, and bell peppers. Combine them with lean proteins such as shrimp, cooked chicken, or tofu for a balanced meal.