How many calories in a 100g Vietnamese spring roll? Fresh vs. Fried

December 1, 2025 •

4 min read

According to nutritional data, a fresh Vietnamese spring roll contains roughly half the calories of its fried counterpart. To determine how many calories in a 100g Vietnamese spring roll, one must consider not only the preparation method but also the specific ingredients used in the filling and the accompanying dipping sauce.

Quick Summary

The calorie count for a Vietnamese spring roll varies significantly based on preparation, with fresh rolls being considerably lower in calories and fat than fried ones. Different fillings and high-calorie dipping sauces like peanut sauce further influence the total nutritional value.

Key Points

Fresh vs. Fried: Fresh Vietnamese spring rolls (gỏi cuốn) are much lower in calories and fat than fried spring rolls (chả giò), which absorb oil during cooking.
Dipping Sauce Matters: High-calorie sauces like peanut sauce can significantly increase the total calorie count of a dish, so consider lighter options like nuoc cham.
Key Ingredients: The primary source of calories in fresh rolls comes from the rice paper wrappers, rice noodles, and protein, while vegetables and herbs add minimal calories but high nutritional value.
Customization for Health: Reduce calories in homemade versions by adding extra fresh vegetables, limiting rice noodles, and choosing lean proteins like shrimp or chicken over ground pork.
Serving Size Awareness: Calorie information is based on a 100g serving, but individual rolls can vary in size and density, so it's important to be mindful of your specific portion.

Understanding Calorie Differences in Vietnamese Spring Rolls

When evaluating the calories in a Vietnamese spring roll, the most important factor is the cooking method: fresh (gỏi cuốn) versus fried (chả giò). The core components of the roll—the wrapper, filling, and sauce—all contribute differently to the final calorie count.

Fresh Vietnamese Spring Rolls (Gỏi Cuốn) Calorie Breakdown

A fresh Vietnamese spring roll, also known as a summer roll, is typically a light and healthy option. Made with fresh, raw vegetables and wrapped in translucent rice paper, it relies on steaming rather than deep-frying. This method drastically reduces the fat and calorie content. A standard 100g serving of fresh spring rolls can range from approximately 105 to 140 calories, depending on the filling.

Key ingredients and their calorie impact in a fresh spring roll:

Rice Paper Wrapper: Rice paper is made from rice flour, water, and salt. One large wrapper contains relatively few calories, often between 30 and 40.
Lean Protein: Popular choices like shrimp or thinly sliced chicken breast are lean and high in protein. Shrimp adds protein with a modest calorie increase.
Rice Vermicelli Noodles: These thin, rice-based noodles are a primary carbohydrate source. While not a high-calorie item on their own, the quantity used can add up.
Fresh Vegetables & Herbs: Ingredients like lettuce, carrots, cucumbers, mint, and cilantro are low in calories and high in vitamins, minerals, and fiber.

Fried Vietnamese Spring Rolls (Chả Giò) Calorie Breakdown

In contrast, fried Vietnamese spring rolls, or chả giò, have a significantly higher calorie count. The main reason is the deep-frying process, which causes the wrapper to absorb a considerable amount of cooking oil. Fillings also differ, often featuring ground pork, shrimp, or a mixture. One hundred grams of fried spring rolls can contain anywhere from 196 to over 300 calories, depending on the exact ingredients and oil absorption.

The Impact of Dipping Sauce

No Vietnamese spring roll is complete without its dipping sauce, and this is where a surprising number of calories can be hidden. While the rolls themselves can be relatively low-calorie, the sauce can quickly change the nutritional profile.

Peanut Sauce: This is a popular dipping sauce for fresh spring rolls, but it is calorie-dense. With ingredients like peanut butter, hoisin sauce, and sugar, 100g of peanut sauce can contain around 268 to over 300 calories. A generous serving of this sauce can double the calories of a fresh roll.
Nuoc Cham: A lighter, fish sauce-based dipping sauce (nuoc cham) is a much lower-calorie alternative. It typically contains fish sauce, water, sugar, lime juice, and chili, making it a flavorful but much less caloric choice.

How to Create Healthier Vietnamese Spring Rolls

For those watching their caloric intake, customizing your spring rolls can be a great way to enjoy this delicious dish healthily. Here are some tips:

Increase the Veggies: Maximize the fresh vegetables and herbs in your rolls. Filling them with extra lettuce, shredded carrots, and cucumbers adds fiber and volume without significant calories.
Choose Lean Protein: Stick to lean options like shrimp, poached chicken, or baked tofu rather than fatty ground pork.
Go Light on the Noodles: Reduce the amount of rice vermicelli used in each roll. Noodles add carbohydrates and calories, so using them sparingly can help keep the total low.
Be Mindful of the Sauce: While delicious, peanut sauce should be used in moderation. Opt for the lighter nuoc cham sauce or create a low-calorie version of your own by reducing sugar and using a smaller amount of nut butter.

A Table of Comparison: Fresh vs. Fried

To highlight the nutritional differences, here is a comparison table for a 100g serving, based on average figures from various sources.


Nutritional Aspect	Fresh Spring Roll (approx. 100g)	Fried Spring Roll (approx. 100g)
Calories	105–140 kcal	196–300+ kcal
Total Fat	1–4g	14–20g+
Saturated Fat	<1g	2–5g+
Protein	5–11g	5–12g
Carbohydrates	15–25g	20–30g

Conclusion

The number of calories in a 100g Vietnamese spring roll varies significantly based on preparation. Fresh rolls (gỏi cuốn) are a much lighter, low-calorie choice, typically containing between 105 and 140 calories per 100g, while fried rolls (chả giò) can contain over 200 calories per 100g due to the deep-frying process. The accompanying dipping sauce, particularly a rich peanut sauce, can add a substantial number of calories. For a healthier option, prioritize fresh rolls, maximize vegetable content, choose lean proteins, and opt for lighter dipping sauces. For more detailed nutrition information on various foods, reliable sources such as the USDA FoodData Central are excellent resources. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Fresh Vietnamese spring rolls, filled with raw vegetables and lean protein, are a very healthy option. They are low in fat and calories and rich in vitamins, minerals, and fiber. The fried versions are less healthy due to the added fat from deep-frying.

Yes, peanut sauce is typically high in calories. A 100g serving can contain over 250 calories due to the peanut butter, hoisin sauce, and sugar content. This can significantly increase the total calories of your meal, even with a fresh spring roll.

Fresh spring rolls are considerably lower in calories because they are not deep-fried. A 100g fresh roll is typically around 105-140 calories, while a 100g fried roll can range from approximately 196 to over 300 calories.

Yes, you can make them even healthier by increasing the amount of fresh vegetables and herbs, opting for lean protein like shrimp or tofu, and using a lighter dipping sauce instead of a heavy peanut sauce.

Rice paper wrappers used for fresh spring rolls are relatively low in calories, usually 30-40 calories per wrapper. They are a much lower-calorie option compared to the thicker, fried wrappers used for egg rolls or fried spring rolls.

For the lowest calorie count, focus on fresh, high-fiber vegetables like lettuce, carrots, and cucumber. Combine them with lean protein such as shrimp or tofu and a moderate amount of rice vermicelli noodles. Use a light fish sauce-based dip.

To reduce calories in peanut sauce, you can use less peanut butter, thin the sauce with more water or lime juice, and use a low-sugar alternative or less sugar. You can also mix a small amount of peanut butter with a light soy or fish sauce base.