How many calories in a small Vietnamese spring roll? A Detailed Nutrition Guide

October 20, 2025 •

4 min read

While often perceived as a low-calorie alternative to fried versions, a fresh Vietnamese spring roll's calorie count varies significantly based on its size, fillings, and especially the dipping sauce. To accurately answer how many calories in a small Vietnamese spring roll?, one must look beyond the wrapper and evaluate all the individual components.

Quick Summary

This guide provides a comprehensive breakdown of the typical calorie content for a small fresh Vietnamese spring roll, exploring how different ingredients and sauces impact the overall nutritional value.

Key Points

Variable Calories: The calorie count for a small fresh Vietnamese spring roll ranges from approximately 75 to 130 kcal, influenced by the specific fillings and size.
Sauce is Key: The dipping sauce, especially a rich peanut sauce, can add significant calories and should be consumed in moderation or swapped for lighter options.
Fresh vs. Fried: Fresh spring rolls are a much healthier, lower-calorie choice compared to fried versions, which absorb a considerable amount of oil during cooking.
Lean Protein: Using lean protein sources like shrimp, chicken breast, or tofu instead of fattier meats helps keep the total calories low.
High in Nutrients: The fresh herbs and vegetables in the roll provide essential vitamins, minerals, and dietary fiber without adding many calories.
DIY Calorie Control: Preparing fresh spring rolls at home offers the most control over ingredients and portion sizes, making it easier to manage calorie intake.

The Calorie Breakdown of a Small Vietnamese Spring Roll

Unlike their deep-fried counterparts, fresh Vietnamese spring rolls (known as gỏi cuốn) derive their nutrition from clean, unprocessed ingredients. The calorie count of a small fresh spring roll can range from approximately 75 to 130 calories, depending on the specific recipe and portion sizes. A typical small roll is packed with a variety of fresh vegetables, herbs, rice vermicelli noodles, and a lean protein, all wrapped in a thin rice paper wrapper.

Core Components and Their Caloric Contribution

Rice Paper Wrapper: Each thin rice paper wrapper (approximately 8.5-inch diameter) contributes a modest number of calories, often around 30-40 kcal. It provides the structural integrity without adding significant fat.
Rice Vermicelli Noodles: These noodles are a primary source of carbohydrates. A small portion, typically a quarter cup, adds about 40-50 calories. Reducing the amount of noodles is a common strategy for a lower-carb, lower-calorie version.
Lean Protein: A small spring roll might contain a modest portion of protein, such as shrimp or pork. A small amount of cooked shrimp (around 1 oz) adds approximately 28-31 calories. Lean pork or thinly sliced chicken would contribute a similar amount of protein and calories, keeping the roll light.
Vegetables and Herbs: Fillings like carrots, cucumbers, lettuce, mint, cilantro, and bean sprouts are very low in calories. For instance, a small amount of shredded carrot and cucumber might only add a few calories combined. These ingredients contribute essential vitamins, minerals, and dietary fiber without significant caloric impact.

The Critical Role of Dipping Sauce

The most substantial variable in a Vietnamese spring roll's total calorie count is often the dipping sauce. While the roll itself is low in calories, the sauce can add a surprising amount, completely changing the nutritional profile of the meal.

Common sauces and their calorie content:

Peanut Sauce (Tương đen): This rich, savory sauce, often made with peanut butter, hoisin sauce, and sugar, is the most calorie-dense option. Just a couple of tablespoons can add 50-80 calories or more. The total calorie count for a meal can quickly increase with repeated dipping.
Fish Sauce Dipping Sauce (Nước chấm): A lighter, more tangy option, nước chấm is made with fish sauce, lime juice, sugar, and chili. While it contains some sugar, its overall calorie count is much lower than peanut sauce, often around 35-50 calories per two tablespoons.
Sweet Chili Sauce: Commercially prepared sweet chili sauces are high in sugar and can contribute around 40-50 calories per tablespoon. It's a sweet, but less savory, alternative to peanut sauce.

How to Create a Calorie-Conscious Spring Roll

Making spring rolls at home is the best way to control the exact ingredients and portion sizes, ensuring a truly light meal.

Tips for reducing calories include:

Focus on Vegetables: Maximize the amount of low-calorie vegetables like lettuce, cucumber, and carrots. This increases the roll's fiber content and volume without raising the caloric density.
Adjust Noodle Quantity: Reduce or omit the rice vermicelli. Replacing them with more veggies creates a crunchier texture and saves on carbohydrates and calories.
Choose Lean Protein: Stick with shrimp, tofu, or lean chicken. Avoid fattier meats or using excess pork belly.
Sauce Control: The most important tip is to be mindful of the dipping sauce. Opt for a vinegar-based sauce or a lightened-up homemade peanut sauce recipe with less sugar and oil.

Comparison: Fresh vs. Fried Spring Rolls

To highlight the nutritional benefits of fresh spring rolls, let's compare them to their fried relatives.


Feature	Fresh Spring Roll (Small, ~75-130 kcal)	Fried Spring Roll (Small, ~150-200+ kcal)
Preparation	Wrapped in softened rice paper; no oil is used in the final step.	Fried in hot oil until golden and crispy, causing significant oil absorption.
Calorie Source	Primarily from the rice paper, noodles, and protein.	Primarily from oil and the deep-frying process, in addition to fillings.
Fat Content	Very low, often under 2g.	Much higher, often 5g or more, with potential for unhealthy fats.
Texture	Soft wrapper with a fresh, crisp texture from vegetables and herbs.	Crispy, shattering wrapper with a hot, cooked interior.
Nutrient Density	High in micronutrients from fresh vegetables and herbs.	Lower nutrient density due to the high fat content offsetting other nutrients.

Conclusion

In short, how many calories in a small Vietnamese spring roll? is best answered by considering all the variables, including ingredients and dipping sauce. A small, fresh spring roll without sauce is a very light and healthy option, typically falling within the 75-130 calorie range. However, the calorie count can rise substantially with richer sauces or larger portions. By being mindful of your sauce choices and customizing ingredients, you can easily enjoy this delicious and nutritious dish as part of a balanced diet. For those managing weight or watching their caloric intake, fresh spring rolls offer a flavorful and filling alternative to heavier appetizers.

Mayo Clinic's Fresh Spring Rolls with Shrimp recipe provides a great example of a healthy version.

Frequently Asked Questions

Yes, fresh Vietnamese spring rolls are an excellent choice for a diet. They are low in fat and packed with fresh vegetables and lean protein, making them a nutritious and satisfying meal, as long as you're mindful of your dipping sauce intake.

Peanut dipping sauce can significantly increase the calorie count. A single tablespoon can add 50 calories or more, so a few generous dips could add an extra 100-200 calories to your meal.

For the lowest calorie count, vegetable-only spring rolls or those with tofu are generally the best options. However, lean shrimp or chicken also provide a good source of protein with minimal fat.

Fried spring rolls have a much higher calorie density. A small fried spring roll can contain between 150 and 200+ calories, compared to a fresh roll's 75-130 kcal, due to the oil used for frying.

Yes, you can easily reduce the carbohydrates by decreasing or omitting the rice vermicelli noodles. Replacing the noodles with more fresh vegetables, like shredded cabbage or cucumber, is a great low-carb alternative.

No, while shrimp and pork are traditional fillings, spring rolls can be customized. Common variations include vegetarian rolls with tofu, or rolls with chicken, providing flexibility to suit different dietary preferences.

No, the rice paper wrapper itself is not high in calories. A standard-sized wrapper is relatively light, often contributing only 30-40 calories to the roll's total.