How many calories are in one fried spring roll?

January 6, 2026 •

4 min read

One medium-sized fried spring roll typically contains between 145 and 178 calories, a range that varies significantly based on its size, filling, and cooking method. This deep-fried treat's caloric content is primarily influenced by the amount of oil absorbed during frying and the type of filling used, making homemade versions often different from those found in restaurants.

Quick Summary

The calorie count of a single fried spring roll depends on its size, fillings, and how it's prepared. Variations include vegetable, meat, and restaurant-style rolls, each with different nutritional impacts. Air-frying or baking offers a lower-calorie alternative to deep-frying.

Key Points

Average Calorie Count: One medium fried spring roll typically contains 145 to 178 calories.
Deep-Frying Adds Calories: The primary source of calories is the oil absorbed during the deep-frying process.
Filling Matters: Caloric content varies based on filling; vegetable-only rolls are lighter than those with meat or noodles.
Healthier Cooking Methods: Air-frying or baking spring rolls dramatically reduces the calorie count by limiting oil usage.
Fresh vs. Fried: Fresh spring rolls, which are not fried, contain significantly fewer calories and are a much lighter alternative.
Sauce Adds Up: Dipping sauces can increase the total calorie count, especially sugary sweet chili sauces.

Decoding the Calories in a Fried Spring Roll

Determining the exact number of calories in a single fried spring roll can be complex due to a variety of factors. Unlike pre-packaged foods with standardized labels, spring rolls are handmade and vary widely depending on their origin and ingredients. A typical deep-fried, medium-sized spring roll often falls within the 145 to 178 calorie range, but this is only an estimate. For example, a larger roll from a restaurant chain like Panda Express might contain more calories than a smaller, home-cooked version. The main culprits contributing to the higher calorie count are the deep-frying process, which causes the wrapper to absorb a substantial amount of oil, and the type of filling used.

Factors Influencing Calorie Count

The Role of Filling

The ingredients inside a spring roll play a significant part in its nutritional profile. A vegetable-only filling, especially with low-calorie vegetables like cabbage and carrots, will be lighter than one containing meat or shrimp. Some rolls are filled with a mix of vegetables, glass noodles, and seasoned ground pork or shrimp, which substantially increases the fat and protein content. The sauce used for dipping also adds to the total. Sweet chili sauce, for instance, is typically high in sugar and contributes additional calories.

Common Fillings and Their Impact:

Vegetable: Often the lowest-calorie option, featuring cabbage, carrots, mushrooms, and bean sprouts.
Meat (Pork/Chicken): Increases the calorie and fat content, especially if fatty cuts of meat are used.
Seafood (Shrimp): Adds protein and some fat, but generally lighter than pork-filled rolls.
Glass Noodles: A common addition that adds carbohydrates to the filling.

The Impact of the Cooking Method

Deep-frying is the most traditional way to prepare spring rolls, and it's what gives them their signature golden-brown, crispy exterior. However, this method causes the food to absorb a considerable amount of oil, which is high in calories. A single gram of fat contains 9 calories, whereas a gram of protein or carbohydrates contains only 4. This is why the extra oil absorbed significantly increases the final calorie count. A single roll's calorie value can be almost entirely fat-derived due to deep-frying.

Size and Portion Control

The size of the spring roll is a straightforward factor. A small, mini spring roll will naturally have fewer calories than a large, oversized one. When comparing nutrition labels, it is crucial to pay attention to the serving size indicated. Many food tracking apps or websites list calories based on a standard size, which may not align with the larger, restaurant-sized portions you might be served.

Healthier Alternatives to Fried Spring Rolls

For those watching their calorie intake, several healthier preparation methods and options exist. The primary goal is to reduce the amount of oil used without sacrificing too much of the crispy texture that makes spring rolls so appealing. The most common alternative is fresh spring rolls, but other cooking methods can also make a significant difference.

Fresh (Non-Fried) Spring Rolls: These are typically wrapped in translucent rice paper that is not deep-fried. The filling often consists of fresh vegetables, herbs, and steamed shrimp or tofu. Since there is no frying involved, the calorie count is dramatically lower, often around 90-120 calories for two rolls, depending on the filling and dipping sauce.
Air-Frying: Air fryers circulate hot air to cook food, producing a crispy texture similar to deep-frying but with a fraction of the oil. This method significantly reduces the fat and calorie content. Recipes for air-fried spring rolls show they can be made for as little as 104-155 calories per roll.
Baking: Baking spring rolls in the oven is another effective way to reduce oil absorption. Recipes typically involve lightly spraying the rolls with oil and baking them until golden and crisp. This method can yield a satisfyingly crunchy texture with fewer calories compared to deep-frying.

Calorie Comparison: Fried vs. Healthier Options


Feature	Deep-Fried Spring Roll	Baked/Air-Fried Spring Roll	Fresh (Non-Fried) Spring Roll
Calorie Range (per roll)	~145-178+ kcal	~104-155 kcal	~45-60 kcal (per small roll)
Fat Content	High due to oil absorption	Significantly lower, relies on spray oil	Very low, primarily from filling
Texture	Crispy and golden-brown	Crunchy, similar to deep-fried	Soft and chewy rice paper wrap
Flavor Profile	Rich and savory	Slightly less oily taste	Fresh and vibrant
Typical Filling	Cooked vegetables, pork, shrimp, noodles	Cooked vegetables, pork, shrimp, noodles	Fresh herbs, lettuce, shrimp, tofu, vermicelli

Conclusion

While a deep-fried spring roll is a delicious treat, the calorie count of approximately 145 to 178 calories per roll is largely influenced by the deep-frying process and oil absorption. For a healthier alternative, consider fresh, non-fried spring rolls or using an air fryer or oven to bake them instead. These alternatives provide a flavorful and crispy experience with a fraction of the calories, allowing you to enjoy this popular appetizer guilt-free. Making these adjustments can be a simple step toward a more balanced diet without giving up your favorite foods entirely.

World Health Organization - Healthy Recipes for Food at Sports Events

Frequently Asked Questions

Fried spring rolls are not considered a healthy food option because they are high in calories and fat due to the deep-frying process. Healthier alternatives like fresh spring rolls or those cooked in an air fryer are available.

Baked spring rolls have significantly fewer calories than deep-fried ones because they absorb very little oil during cooking. Recipes show that air-frying or baking can cut the calorie count by a large margin.

A fresh, non-fried spring roll, which uses rice paper instead of a deep-fried wrapper, has a much lower calorie count. Estimates vary, but two rolls can be around 90-120 calories, depending on the filling.

Yes, the filling significantly impacts the calorie count. Vegetable-only fillings are typically lower in calories, while fillings with meat like pork or chicken increase the fat and protein content, and thus the total calories.

To reduce calories, opt for fresh, non-fried spring rolls, or bake or air-fry them instead of deep-frying. You can also choose healthier fillings, such as more vegetables and less meat, and be mindful of your dipping sauce.

Yes, mini spring rolls are smaller in size and therefore contain fewer calories per piece than standard-sized or large restaurant spring rolls.

The calorie count of dipping sauce varies. Sweet chili sauce, a common accompaniment, is high in sugar and can add a significant number of calories. For example, some brands contain 50 calories per two tablespoons.