How many calories are in rolld rolls?

December 18, 2025 •

3 min read

According to nutritional data, a Low Carb Poached Chicken Breast Soldier from Roll'd contains just 97 calories, but the total can fluctuate based on the specific filling and dipping sauce. This guide explores how many calories are in rolld rolls, helping you make informed decisions for a balanced diet.

Quick Summary

Calorie counts for Roll'd rolls vary significantly by filling, with options ranging from low-carb chicken to higher-calorie beef. Dipping sauces and preparation method, such as fried versus fresh, also heavily influence the final nutritional value.

Key Points

Variable Calories: The calorie count for Roll'd rolls ranges from approximately 97 to 173 calories for fresh rice paper rolls ('Soldiers'), depending on the filling.
Lowest Calorie Option: The Roll'd Low Carb Poached Chicken Breast Soldier is the leanest choice, containing only 97 calories per serving.
Dipping Sauce Adds Calories: The calorie count does not include dipping sauces, which can add extra sugars and calories to your meal.
Fresh vs. Fried: Fresh rice paper rolls are a much lower-calorie option compared to the fried spring rolls, which can contain almost double the calories.
Filling Matters: The type of protein (e.g., beef vs. lean chicken) and other additions like avocado directly influence the final calorie count.
Healthy Choice: Fresh rice paper rolls, especially the low-carb versions, can be a healthy, protein-packed, and fibre-rich part of a balanced diet.

Understanding the Calorie Differences in Roll'd Rolls

When exploring how many calories are in rolld rolls, it's crucial to recognize that the term 'rolls' encompasses a variety of different products, each with a unique nutritional profile. The signature fresh rice paper rolls, known as 'Soldiers', are markedly different from the fried spring rolls in terms of calorie content. A fundamental component, the rice paper sheet itself, contains a mere 38 calories, but the real variation comes from the fillings and the accompanying sauces. The choice between a lean protein like poached chicken versus a fattier option or the addition of avocado can significantly shift the final number. Furthermore, the often-overlooked dipping sauces introduce added sugars and calories that can impact your meal's overall nutritional value.

Nutritional Breakdown of Roll'd Soldiers (Rice Paper Rolls)

For those tracking their nutritional intake, here is a detailed list of the approximate calorie counts for a standard 115g serving of various Roll'd Soldiers, based on nutritional information.

Low Carb Poached Chicken Breast Soldiers: The leanest option, coming in at approximately 97 calories.
Garlic Prawn Soldiers: A seafood-based roll with around 130 calories.
Low Carb Tofu Soldiers: A great low-carb, vegetarian choice with about 131 calories.
Pork & Prawn Soldiers: A classic combination that amounts to roughly 148 calories.
BBQ Chicken Soldiers: A popular flavour that contains approximately 152 calories.
Poached Chicken Breast & Avo Soldiers: The addition of avocado brings this roll to around 161 calories.
Tofu Soldiers: The standard tofu option, also with approximately 161 calories.
Roast Duck Soldiers: A richer filling that results in about 170 calories.
Lemongrass Beef Soldiers: One of the higher-calorie fresh rolls, with around 173 calories.

Comparing Different Roll'd Options

To better illustrate the nutritional disparities across the menu, the following table compares the calorie, fat, protein, and carbohydrate content of several popular Roll'd items. This highlights the impact of preparation and ingredients.


Roll'd Option	Calories (kcal)	Fat (g)	Protein (g)	Carbohydrates (g)
Low Carb Poached Chicken Soldier (115g)	97	2.5	5.9	26.2
Lemongrass Beef Soldier (115g)	173	3.9	8.5	25.3
Home-Style Pork Spring Rolls (Approx. 3 rolls)	288	14.2	9.3	29.8

*Note: Data for spring rolls is approximate and from a different source.

The Hidden Impact of Sauces

While the fresh Soldiers themselves are often praised for being a light and healthy meal option, the dipping sauces served alongside them can dramatically alter the total calorie count. For instance, the nuoc mam (fish sauce) can contain hidden sugars. A Reddit discussion pointed out that a small packet could add around 11 calories, though this can vary significantly based on the recipe and portion size. It's a key consideration for anyone trying to manage their intake carefully. For those mindful of sugar and calories, using a smaller portion of sauce or choosing a sauce with a known lower sugar content is advisable.

Making Healthier Choices at Roll'd

Roll'd markets itself as a provider of 'Just Better' food, focusing on fresh, healthy ingredients. By following a few simple tips, you can ensure your meal stays as healthy as possible:

Choose Fresh Over Fried: Always prioritize the fresh Soldiers over the fried spring rolls to avoid the significant calorie and fat increase from the cooking oil.
Opt for Low-Carb Options: If reducing carbohydrates and calories is a priority, select the Low Carb Poached Chicken Breast or Low Carb Tofu Soldiers.
Control Your Sauce: Use dipping sauces sparingly or ask for a side of plain soy sauce if available, which tends to be lower in sugar than a sweetened nuoc mam.
Add Extra Greens: Request extra fresh vegetables and herbs to boost the nutritional value and fibre content of your meal without adding significant calories.
Know Your Fillings: Be aware that proteins like Lemongrass Beef and fillings with avocado will have a higher fat and calorie content than leaner options like poached chicken.

Conclusion

In summary, the question of how many calories are in rolld rolls has no single answer, as it is highly dependent on your menu selection. Fresh rice paper rolls, particularly the low-carb varieties like the Low Carb Poached Chicken Breast Soldier, can serve as a cornerstone of a healthy and balanced diet. However, factors such as the filling, the choice between fresh and fried preparation, and the use of dipping sauces can cause the calorie count to fluctuate. By making conscious decisions about your meal components, you can easily enjoy a delicious and nutritious Roll'd meal that aligns with your dietary goals. For the most precise nutritional information, always consult the official Roll'd website or a reliable database like Fatsecret. Find the full menu and nutritional information on the Roll'd Vietnamese website.

Frequently Asked Questions

The lowest calorie roll at Roll'd is the Low Carb Poached Chicken Breast Soldier, which contains only 97 calories per 115g serving.

Yes, Roll'd rice paper rolls are generally considered a healthy option, as they are packed with fresh vegetables, lean protein, and are not fried. They are a good source of nutrients and fibre.

A BBQ Chicken Soldier from Roll'd contains approximately 152 calories per 115g serving, according to nutritional data.

Yes, the dipping sauce adds extra calories to your meal. The amount varies depending on the sauce, with a small packet of nuoc mam estimated to add around 11 calories, though this can differ by recipe and serving.

Fried spring rolls are significantly higher in calories than fresh rice paper rolls due to being deep-fried in oil. For example, Roll'd Home-Style Pork Spring Rolls contain 288 calories per serving, compared to the much lower calorie count of the fresh 'Soldier' rolls.

No, the rice paper wrapper itself is quite low in calories. A single 11g sheet of classic rice paper contains only about 38 calories.

Yes, Roll'd offers low-carb options, such as the Low Carb Poached Chicken Breast Soldiers and Low Carb Tofu Soldiers, which are designed to have fewer carbohydrates and a lower overall calorie count.

The primary factors influencing the calorie count are the type of filling (e.g., leaner chicken vs. fattier beef or duck), the addition of extra ingredients like avocado, and the amount of dipping sauce used.