How Many Calories Are In One Rice Roll? A Comprehensive Guide

January 3, 2026 •

4 min read

According to Nutritionix, a single Vietnamese rice paper roll can contain as few as 85 calories, but that number can change dramatically with different fillings and preparations. The variation in how many calories are in one rice roll depends heavily on whether it's a fresh spring roll, sushi maki, or a steamed Chinese roll, making an accurate estimate difficult without knowing the specifics.

Quick Summary

The calorie count for a single rice roll is highly variable, ranging from under 100 for fresh vegetarian types to over 250 for larger or fried versions, depending on the specific ingredients and preparation method.

Key Points

Variety Matters: The term "rice roll" covers several different dishes, from low-calorie Vietnamese spring rolls to high-calorie specialty sushi rolls, so the calorie count varies significantly.
Fresh Rolls are Healthier: Vietnamese fresh spring rolls with lean protein and fresh vegetables are generally the lowest-calorie option, often under 100 calories per roll.
Sushi Rice Adds Calories: The seasoned rice used in sushi is a major source of carbohydrates and calories, with a standard roll's base contributing significantly to its total.
Sauces are Calorie Traps: Creamy or sugary sauces can add a substantial number of calories to both fresh and sushi rolls. Using less or choosing lighter sauces is a simple way to reduce intake.
Fried Ingredients Increase Calories: Specialty rolls with fried fillings like tempura or fatty additions like cream cheese are the highest in calories, sometimes exceeding 500 per roll.
Prioritize Veggies: To reduce calories and boost fiber, opt for rolls with a higher ratio of fresh vegetables and leaner protein over heavy, rice-dense, or fried versions.

The question of how many calories are in one rice roll is more complex than it appears, primarily because the term 'rice roll' can refer to several distinct culinary dishes across different cultures. For instance, a fresh Vietnamese spring roll is vastly different from a heavily-filled sushi roll or a steamed Chinese rice noodle roll. Understanding the factors that influence the calorie count is key to making informed dietary choices.

The Fresh Vietnamese Rice Paper Roll

Often called summer rolls, these are typically made by wrapping fresh ingredients in a translucent rice paper sheet. The calorie count for these rolls is generally on the lower end, making them a popular health-conscious choice.

Key Ingredients: The traditional fillings include rice vermicelli noodles, fresh herbs (like cilantro and mint), vegetables (lettuce, cucumber, bean sprouts), and a lean protein source (cooked shrimp, chicken, or tofu).
Calorie Impact: A standard roll with a moderate amount of noodles and shrimp is around 85 calories. A similar roll with prawn was found to be around 65 calories. The healthiest versions are those packed with vegetables, while the caloric load increases with the addition of more rice noodles or denser proteins.
Sauce Caution: The biggest calorie variable for these rolls is often the dipping sauce. Sweet and salty peanut sauces or hoisin sauces can add 50 to 100 calories or more per serving, significantly impacting the overall meal's calorie count. Choosing a lighter sauce, like a vinegar-based option, or using a smaller amount, can help manage calorie intake.

The Sushi Rice Roll (Maki)

Sushi rolls are another common type of rice roll, and their calories can fluctuate dramatically based on preparation and fillings. Unlike the fresh rolls, sushi uses seasoned rice, which adds to the calorie total.

Base Ingredients: A sushi roll's foundation is the seasoned rice, made with sugar and rice wine vinegar, and the nori seaweed wrapper. A cup of prepared sushi rice can contain nearly 300 calories, a significant base for any roll.
Calorie-Boosting Fillings: Specialty sushi rolls often contain ingredients that inflate the calorie count. These include cream cheese (as seen in Philadelphia rolls), fried ingredients (like tempura shrimp or soft-shell crab), and fatty additions like avocado.
Sauce Overload: Creamy, mayo-based spicy sauces are a major source of calories in many popular rolls, with a single tablespoon potentially adding 90 calories. Sweet eel sauce also increases the calorie and sugar content.
Calorie Range: A simple, 6-piece basic roll with fish and vegetables can be around 200-250 calories. A spicy tuna roll can have 290-400 calories, while a shrimp tempura roll can skyrocket to over 500 calories.

The Steamed Rice Noodle Roll (Cheung Fun)

Originating from Cantonese cuisine, these rolls are made from a thin sheet of steamed rice batter and are often served as dim sum.

Preparation and Fillings: Cheung fun can be filled with a variety of ingredients, such as shrimp, beef, or char siu pork. They are usually served with a sweet soy sauce. A steamed chicken rice roll, for example, is reported to have 161 calories.
Nutritional Density: The delicate wrappers and light fillings mean these rolls can be lower in calories than some fried or richly filled varieties. However, the exact calorie count depends on the specific filling and the amount of sauce used.

Comparison of Different Rice Roll Types

To better illustrate the differences, here is a comparison table of typical calorie ranges for one roll of each type based on common preparations.


Rice Roll Type	Example Fillings	Typical Calories (per roll/serving)	Key Calorie Factors
Vietnamese Fresh Roll	Shrimp, rice noodles, vegetables, herbs	65-135 calories	Fillings, especially amount of noodles; high-fat dipping sauce
Simple Sushi Roll (Maki)	Tuna, salmon, cucumber (6-8 pieces)	200-250 calories	Volume of seasoned rice; type of fish and fillings
Specialty Sushi Roll	Tempura, cream cheese, spicy mayo (6-8 pieces)	300-500+ calories	Fried ingredients, cream cheese, high-fat sauces
Steamed Rice Noodle Roll	Shrimp, beef, pork, soy sauce	110-165 calories (per 100g)	Specific meat filling; amount of sauce
Crunchy Rice Roll	Plain, often with a touch of sweetness	40 calories	Minimal ingredients, small portion size

Making Healthier Choices

If you are watching your calorie intake, there are several strategies you can use when enjoying rice rolls:

Prioritize Fresh Rolls: Vietnamese rice paper rolls are generally the lowest-calorie option due to fresh, unfried ingredients and a minimal wrap.
Go Light on the Sauce: Dipping sauces can be calorie bombs. Ask for sauce on the side and use it sparingly, or opt for a simple soy sauce.
Request Less Rice: In sushi, the seasoned rice is a major calorie contributor. Many restaurants can prepare rolls with less rice, or you can choose sashimi (which is fish without rice) instead.
Choose Lean Fillings: For both fresh and steamed rolls, lean protein like shrimp, chicken, or tofu will have a lower calorie count than fattier options like salmon or fried fillings.
Focus on Vegetables: Rolls with a higher vegetable-to-rice or noodle ratio will have more fiber and fewer calories. You can even ask for extra lettuce or cucumber in your roll.
Opt for Brown Rice: If available, choosing brown rice for sushi can increase the fiber content, which helps you feel full longer, even if the calorie difference is not huge.

Conclusion

The calorie content of a single rice roll is not a single number but a spectrum, defined by the roll's specific type, fillings, and accompanying sauces. A fresh, vegetable-heavy Vietnamese roll might be less than 100 calories, whereas an American-style specialty sushi roll with fried tempura and creamy sauce could easily exceed 250 calories per roll, and even more for larger servings. To accurately count your calories, it's essential to first identify the type of roll you are eating and then consider the density of its ingredients. By making simple adjustments, such as controlling sauce portions and choosing fresh, vegetable-rich options, you can enjoy these delicious foods while keeping your health goals in mind.

For more specific nutritional information on various foods, including different rice roll preparations, you can consult databases like Nutritionix.

Frequently Asked Questions

A typical Vietnamese rice paper roll with fillings like shrimp, rice noodles, and vegetables is often around 65-135 calories, but this can vary depending on the exact ingredients and serving size.

A standard 6-piece sushi roll with fish and vegetables usually contains between 200 and 250 calories. Specialty rolls with extra fillings or sauce can be significantly higher.

Specialty rolls often have more calories due to richer ingredients like cream cheese, avocado, and fatty fish, as well as fried tempura and creamy, mayonnaise-based sauces.

Yes, dipping sauces can add a significant number of calories. For example, a single tablespoon of spicy mayo can add 90 calories. Using sauce sparingly or opting for a lighter, vinegar-based option can reduce calories.

To lower the calorie count, you can choose fresh spring rolls over sushi, ask for less rice in your rolls, opt for lean protein and lots of vegetables, and use dipping sauce sparingly or on the side.

The lowest calorie options are typically fresh Vietnamese rice paper rolls that are packed with fresh vegetables and use a small amount of rice noodles and lean protein. Simple cucumber or vegetable sushi rolls are also low in calories per piece.

Steamed rice noodle rolls are moderately low in calories, with one source reporting approximately 110 kcal per 100 grams. Their calorie count depends on the filling and the amount of sauce added.