Are spring rolls healthy or unhealthy? A comprehensive nutrition guide

October 11, 2025 •

4 min read

According to Cookpad.com, fresh vegetable spring rolls contain approximately 80–100 kcal per roll, while fried versions can have up to 200 kcal. This vast difference highlights why the question, 'Are spring rolls healthy or unhealthy?', depends entirely on how they are prepared and what ingredients are used.

Quick Summary

The healthfulness of spring rolls is determined by preparation—fresh rolls are a low-calorie, nutrient-dense option, while fried rolls are higher in fat and calories. Fillings and dipping sauces also significantly influence the final nutritional profile.

Key Points

Fresh vs. Fried: The key to a healthy spring roll is its preparation; fresh (un-fried) versions are significantly healthier than deep-fried ones.
Low Calories & Fat: Fresh spring rolls, particularly with vegetable and lean protein fillings, are low in calories and fat.
High in Nutrients: Fresh spring rolls are rich in vitamins, minerals, and fiber from their wholesome, uncooked ingredients.
Watch the Sauce: Dipping sauces can add significant sugar, sodium, and fat, so opt for low-sodium varieties or use them sparingly.
Control Your Ingredients: When making spring rolls at home, you have complete control over the freshness and nutritional value of the fillings and sauces.

The question of whether spring rolls are a healthy choice is a classic example of nutritional variability. The simple answer is that it depends entirely on the type you choose and how it's prepared. The most significant factor differentiating a healthy roll from an unhealthy one is the cooking method: fresh versus fried. By understanding the nutritional differences, you can make informed choices to align this popular dish with your dietary goals.

Fresh vs. Fried: The Fundamental Difference

Fresh spring rolls, also known as summer rolls or gỏi cuốn, are typically a healthier option because they are not deep-fried. They consist of fresh, crisp ingredients wrapped in translucent, thin rice paper that has been softened in water. The integrity of the fresh vegetables and lean protein is preserved, and no unhealthy oils are added during preparation. In contrast, fried spring rolls, sometimes mistakenly called egg rolls, are prepared with a thicker, wheat-based or rice paper wrapper and are deep-fried in oil until golden and crispy. This process dramatically increases the fat and calorie content.

The Health Benefits of Fresh Spring Rolls

Choosing fresh spring rolls offers several health advantages, making them a refreshing and nutritious option for a snack or light meal:

Low in calories and fat: The non-fried preparation keeps the rolls naturally low in both calories and fat. A fresh vegetable roll can be as low as 80–100 kcal, while a shrimp version is around 100–130 kcal.
Rich in fresh vegetables: Fillings typically include fresh vegetables like carrots, lettuce, and cabbage, which provide essential vitamins, minerals, and dietary fiber. Fiber helps promote satiety and digestive health.
Lean protein source: Healthy fillings often include lean protein options such as shrimp, chicken, or tofu. Protein helps you feel full, reducing the risk of overeating.
Gluten-free option: Made with rice paper, fresh spring rolls are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.

The Nutritional Drawbacks of Fried Spring Rolls

While delicious, the deep-frying process for fried spring rolls introduces significant nutritional downsides:

High in calories and fat: Deep-frying causes the wrapper and filling to absorb a large amount of oil, leading to a much higher calorie and fat count. A single fried spring roll can contain 150–200 kcal, and sometimes more, depending on the filling.
Potential for unhealthy fats: The type of oil used for frying can impact the overall health profile. Poor-quality or reheated oils can contain unhealthy saturated and trans fats, which are detrimental to cardiovascular health.
High sodium content: Many commercial fried spring rolls and their sauces are loaded with sodium, which can contribute to high blood pressure and other health issues.

A Comparative Look: Fresh vs. Fried

To better illustrate the differences, consider this nutritional comparison:


Feature	Fresh (Summer) Spring Roll	Fried Spring Roll
Preparation	No frying; uses softened rice paper.	Deep-fried in oil.
Wrapper	Thin, translucent rice paper.	Thicker, typically wheat-based, wrapper.
Average Calories	80–130 kcal (depends on filling).	150–200+ kcal (depends on filling and frying).
Fat Content	Low fat; minimal added oil.	Higher in fat due to oil absorption.
Nutrient Density	High, packed with fresh vegetables and herbs.	Lower, as heat can degrade some nutrients.
Texture	Soft, chewy wrapper with a fresh, crisp filling.	Crispy, crunchy exterior with a cooked, savory filling.

The Impact of Dipping Sauces

While the roll itself is a major factor, the accompanying sauce is also crucial to its nutritional profile. Many popular sauces, such as peanut sauce or sweet chili sauce, can be high in sugar, sodium, and fat. A generous helping of a sugary or fatty sauce can easily negate the health benefits of a fresh spring roll. For example, some peanut sauces can add significant calories and fat. To keep your meal healthy, consider the following options:

Use sauce sparingly, or ask for it on the side.
Opt for low-sodium soy sauce or a light fish sauce (nuoc cham).
Create your own lighter sauce at home with low-sugar ingredients.

How to Ensure a Healthy Spring Roll Choice

Whether you're eating out or cooking at home, there are several ways to make sure your spring rolls are a healthy part of your nutrition diet.

At the Restaurant:

Order fresh rolls: Always opt for the fresh, un-fried version to avoid excess fat and calories. Inquire about the preparation method if the name is unclear.
Choose wisely: Look for fillings that include plenty of vegetables, fresh herbs, and lean proteins like shrimp, chicken, or tofu.
Go easy on the sauce: Request sauces on the side to control the amount you use. A small dip is often all that's needed for flavor.

Cooking at Home:

Load up on fresh vegetables: Fill your rolls with a colorful assortment of vegetables like shredded carrots, cucumber, cabbage, and fresh herbs. This maximizes fiber and micronutrient content.
Use lean protein: Choose protein sources such as cooked shrimp, baked chicken, or pan-fried tofu. Avoid deep-frying your fillings.
Make your own sauces: Prepare a healthier dipping sauce from scratch to control sugar and sodium levels. A simple sauce can be made from a blend of low-sodium soy sauce, lime juice, and a touch of honey.
Try baking or air-frying: If you crave the crunch, consider baking or air-frying spring rolls made with a wheat-based wrapper instead of deep-frying. This significantly reduces the oil content while providing a crispy texture.

Conclusion: The Verdict

So, are spring rolls healthy or unhealthy? The verdict is that they can be either, depending entirely on the preparation. Fresh spring rolls, packed with vegetables and lean protein, are a highly nutritious, low-fat, and low-calorie food option. They offer a satisfying and healthful way to enjoy a meal. Conversely, deep-fried spring rolls, with their higher fat and calorie count, should be considered an occasional treat rather than a dietary staple. By understanding the nutritional landscape and making mindful choices about your preparation and ingredients, you can confidently include spring rolls in a healthy and balanced diet.

For more nutritional insights and delicious recipes, you can visit the Mayo Clinic website.

Frequently Asked Questions

Spring rolls and egg rolls differ primarily in their wrappers and cooking methods. Spring rolls are often made with thin rice paper and are served fresh and un-fried, while egg rolls use a thicker, wheat-based wrapper and are deep-fried.

To make spring rolls healthier at home, use fresh vegetables, lean proteins like shrimp or tofu, and bake or air-fry them instead of deep-frying. You should also create your own dipping sauce to control the sugar and sodium.

Yes, fresh spring rolls made with traditional rice paper wrappers are typically gluten-free. This makes them a great option for those with gluten sensitivity or celiac disease.

The healthiest dipping sauces are typically lower in sugar and sodium. Options like low-sodium soy sauce with a little ginger and lime juice, or a light fish sauce-based sauce, are better choices than high-sugar peanut or sweet chili sauces.

A fresh spring roll with vegetables and lean protein generally contains around 80–130 calories. In contrast, a single deep-fried spring roll can contain between 150 and 200 calories or more, depending on the filling.

You can enjoy fried spring rolls in moderation as part of a balanced diet. However, due to their higher fat and calorie content from deep-frying, they are best enjoyed as an occasional treat rather than a regular staple.

Some healthy filling ideas include shredded carrots, cucumber, red cabbage, fresh mint, basil, cilantro, cooked shrimp, baked tofu, or lean shredded chicken.