How many calories does a fresh roll have?

January 1, 2026 •

3 min read

According to Mayo Clinic, a single fresh spring roll with shrimp contains around 138 calories. A fresh roll, also known as a summer roll, is a healthy and light appetizer, but its calorie count can vary significantly based on ingredients and serving size.

Quick Summary

The calorie count of a fresh roll depends on its ingredients, size, and particularly the dipping sauce. While the roll itself is low-calorie, additions like protein and sauces can increase the total. Choosing leaner protein and lighter sauce options is key for keeping the calorie count down.

Key Points

Variable Calories: A fresh roll's calorie count can range from 75 to over 130, depending on ingredients.
Dipping Sauce Matters: The dipping sauce, especially peanut sauce, can add significant calories and fat.
Protein Affects Count: Lean proteins like shrimp or tofu will result in a lower-calorie fresh roll than fattier meats.
Healthier than Fried: Fresh rolls are a much lighter and healthier alternative to deep-fried rolls, like egg or fried spring rolls.
DIY Control: Making fresh rolls at home gives you complete control over ingredients and portion sizes to manage calories.

Understanding the Core Components of a Fresh Roll

Fresh rolls, also known as summer rolls, are a popular Vietnamese appetizer known for being a lighter alternative to their fried counterparts. Their nutritional value is largely determined by their components: the rice paper wrapper, the filling, and the dipping sauce. The variation in these elements explains why the answer to "how many calories does a fresh roll have?" can be so diverse.

The Impact of Rice Paper and Fillings

The foundation of a fresh roll is a rice paper wrapper, which is relatively low in calories. The true calorie count comes from what's inside. Typical fillings include:

Vegetables: Fresh vegetables such as lettuce, carrots, cucumbers, and bean sprouts add very few calories while contributing fiber and nutrients.
Protein: Lean proteins like shrimp, which add about 138 calories per roll, or tofu, can be healthy additions. Using less lean proteins or larger portions will increase the calorie count.
Noodles: Rice vermicelli noodles are often included to make the roll more substantial. While not high in calories, they are the primary source of carbohydrates in the roll.

Common Calorie Variations in Fresh Rolls

Vegetarian Fresh Roll (Tofu): Approximately 75 calories per roll, depending on the amount of tofu and vegetables.
Shrimp Fresh Roll: Around 138 calories per roll, largely due to the added protein.
Pork and Shrimp Fresh Roll: Can increase calories further depending on the cut and preparation of the pork.

The Calorie Impact of Dipping Sauces

While the fresh roll itself is often low-calorie, the dipping sauce can change the nutritional profile dramatically.

Peanut Sauce: This is a popular option, but it is also the most calorie-dense due to the high fat content of peanut butter. Some estimations put the sauce alone at over 100 calories.
Nuoc Cham: A traditional Vietnamese dipping sauce, Nuoc Cham is typically lighter and lower in calories. It is made with fish sauce, lime juice, and a small amount of sugar.
Hoisin Sauce: Often combined with peanut butter for a creamy sauce, adding calories from sugar.

Comparison Table: Fresh Rolls vs. Fried Rolls

To better understand why fresh rolls are often considered healthier, here is a comparison with fried rolls.


Feature	Fresh Roll	Fried Egg Roll	Fried Spring Roll	Shrimp Tempura Roll (Sushi)
Preparation	Wrapped in rice paper and served fresh	Deep-fried in oil, typically in a thicker wrapper	Fried in oil, thin wrapper	Deep-fried shrimp and rice
Wrapper	Thin, translucent rice paper	Thick, often with egg, more substantial	Thin rice paper	Nori seaweed and rice
Calorie Count	Approx. 75–138 calories	Approx. 148 calories	Approx. 150–200 calories	450–500 calories
Fat Content	Very low fat content, primarily from lean protein	Higher fat due to deep frying in oil	Higher fat due to deep frying	Very high fat due to deep frying

How to Reduce Calories in Your Fresh Roll

If you're watching your calorie intake, there are several ways to enjoy fresh rolls guilt-free.

Be Mindful of the Dipping Sauce: Choose a lighter dipping sauce like Nuoc Cham instead of the calorie-dense peanut sauce. If you must have peanut sauce, use it sparingly.
Choose Lean Protein: Opt for shrimp or tofu over fattier pork cuts.
Increase Vegetables: Maximize the amount of fresh vegetables like lettuce, cucumber, and carrots in your roll. These add volume and fiber without many calories.
Go Light on the Noodles: Reduce the amount of rice vermicelli noodles. This cuts down on the overall carbohydrate and calorie load.
Make Them at Home: Cooking at home gives you complete control over your ingredients, allowing you to choose leaner protein and use less sauce.

Conclusion

A fresh roll can be an incredibly healthy and low-calorie meal, with a single vegetarian roll starting around 75 calories. The key to controlling the final calorie count lies in the filling and, most importantly, the dipping sauce. By making smart choices—opting for lean protein and a lighter sauce—you can enjoy this refreshing appetizer while staying on track with your nutritional goals.

An authoritative source on healthy eating, such as the Mayo Clinic, provides helpful information on recipes and nutrition facts.

Frequently Asked Questions

Yes, fresh rolls are generally a very healthy and light appetizer, especially when compared to deep-fried options. They are packed with fresh vegetables and lean protein.

A fresh roll can have as few as 75 calories, while a fried spring roll can range from 150 to 200 calories due to the oil used for frying.

The lowest-calorie options are typically vegetarian fresh rolls, which contain fresh vegetables and tofu, often resulting in about 75 calories per roll.

Yes, peanut sauce is the most significant source of calories and fat when eating fresh rolls. Some estimates suggest the sauce alone can add over 100 calories.

A traditional Vietnamese sauce called Nuoc Cham, made with fish sauce, lime juice, and a small amount of sugar, is a much lighter alternative to peanut sauce.

To reduce calories, you can ask for a lighter sauce like Nuoc Cham or have the peanut sauce on the side to control the amount you use. You can also ask for extra vegetables and less noodles.

Yes, fresh spring rolls are also commonly known as summer rolls. They are made with fresh ingredients wrapped in rice paper and served uncooked, unlike their fried counterparts.