Is Deep Fried Spring Rolls Healthy? A Comprehensive Guide

January 7, 2026 •

5 min read

According to Cookpad, deep fried spring rolls contain approximately 150–200 calories per roll, significantly more than the 80–100 calories found in a fresh spring roll. This disparity highlights why many health-conscious individuals question: is deep fried spring rolls healthy? The short answer is no, due to the high fat and calorie content from the deep-frying process.

Quick Summary

This guide breaks down the nutritional impact of deep fried spring rolls, exploring the unhealthy fats and potential health risks associated with deep-frying. It compares the nutritional profiles of fried, baked, and fresh versions, offering healthier cooking methods and smart substitutions to enjoy this popular appetizer without compromising your health goals.

Key Points

High Calories and Fat: Deep frying significantly increases the fat and calorie content of spring rolls, with fried versions containing nearly double the calories of fresh ones.
Unhealthy Fat Formation: Deep-frying, especially with reused oil, can produce unhealthy trans fats and potentially carcinogenic compounds.
Nutrient Loss: The intense heat from deep-frying can cause the vegetables in the filling to lose a significant portion of their vitamins and minerals.
Healthier Alternatives: Fresh spring rolls (summer rolls), air-fried, and baked versions offer delicious and much healthier options with less fat and higher nutritional value.
Ingredient Impact: Beyond the cooking method, the ingredients also matter; refined flour wrappers and high-sugar sauces contribute to the unhealthful nature of traditional deep-fried spring rolls.
Homemade is Healthier: Making spring rolls at home allows for control over ingredients, enabling healthier choices like lean protein, abundant fresh vegetables, and better cooking methods.
Air Frying Benefits: An air fryer achieves a crispy texture similar to deep-frying but with significantly less oil, resulting in a healthier final product and less mess.

The Health Risks of Deep Frying

Deep-frying food involves submerging it in hot oil, which can drastically change its nutritional profile. The process adds a significant amount of fat and calories to the dish, and the quality of the oil used is a major factor in its overall health impact. Foods like deep fried spring rolls absorb a considerable amount of oil, increasing their fat content. Furthermore, if the oil is heated past its smoke point or reused multiple times, it can generate harmful compounds like trans fats and possibly carcinogenic substances. Regular consumption of such foods has been linked to various health concerns, including cardiovascular problems and obesity.

Ingredients and Their Role in Nutrition

The healthfulness of a deep fried spring roll is not solely dependent on the frying method; the filling and wrapper also play a crucial role. Many traditional spring roll wrappers are made from refined wheat flour, which offers little nutritional value and can spike blood sugar levels. The fillings, while often including vegetables like cabbage and carrots, are frequently overcooked during the frying process, causing a loss of vitamins and minerals. The sauces served with fried spring rolls, such as sweet chili sauce or peanut sauce, can also be high in sugar and sodium, adding to the unhealthful nature of the dish.

Healthier Alternatives to Deep Fried Spring Rolls

For those who love spring rolls but are mindful of their health, several excellent alternatives exist. The preparation method is the most significant determinant of the final dish's nutritional value.

Fresh Spring Rolls (Summer Rolls)

Fresh spring rolls, often called summer rolls, are the healthiest option. These rolls use thin rice paper wrappers and are not fried, significantly reducing their fat and calorie count. They are typically filled with an abundance of raw vegetables, fresh herbs, rice vermicelli, and a choice of lean protein like shrimp or tofu. Fresh spring rolls are packed with fiber and essential nutrients, essentially serving as a small salad in a roll. The dipping sauces for fresh spring rolls are also typically lighter, often being vinegar-based or made with fresh ingredients.

Air Fried Spring Rolls

An air fryer offers a fantastic compromise for those who crave the crispy texture of a deep fried spring roll without the excessive oil. An air fryer uses hot air circulation to cook food, mimicking the effect of deep-frying with only a fraction of the oil. Air fried spring rolls are significantly lower in fat and calories than their deep fried counterparts, with studies suggesting they contain around 120–150 kcal per roll compared to 150–200 kcal for deep fried. The result is a delicious, crispy snack with less mess and far fewer health risks.

Baked Spring Rolls

Baking is another viable option for making healthier spring rolls. This method uses the oven to cook the rolls, which can result in a crispy outer layer with significantly less added fat. Spritzing the rolls with a little oil before baking helps achieve a desirable golden-brown and crispy texture. While the texture may not be exactly the same as deep-frying, it is a much healthier alternative that retains more of the flavor from the filling.

Comparison Table: Fried vs. Alternative Spring Rolls


Feature	Deep Fried Spring Rolls	Air Fried Spring Rolls	Fresh Spring Rolls (Summer Rolls)
Preparation Method	Submerged in hot oil	Cooked with hot air circulation	Not cooked; rolled with soft rice paper
Approx. Calories (per roll)	150–200 kcal	120–150 kcal	80–100 kcal
Fat Content	High	Significantly lower	Low
Wrapper	Usually refined wheat flour	Often uses same wrappers as fried	Rice paper
Texture	Very crispy and often greasy	Crispy, less greasy	Soft and chewy
Nutritional Density	Lower due to added fat and overcooked fillings	Higher than deep fried due to less oil	Highest; packed with raw vegetables
Health Impact	Higher risk of heart disease, weight gain	Reduced risk compared to deep-frying	Generally very healthy and nutrient-rich

Making Your Spring Rolls Healthier at Home

Creating healthier spring rolls at home is easy with a few key adjustments. By controlling the ingredients and cooking method, you can transform this appetizer into a nutritious meal.

Choose a healthier wrapper: Opt for rice paper for fresh rolls or use a whole-wheat alternative for baked or air-fried versions instead of refined wheat flour wrappers.
Maximize the vegetables: Fill your rolls with a variety of fresh, crunchy vegetables like carrots, cabbage, cucumbers, and bean sprouts to boost fiber and nutrient content.
Select lean protein: Use lean proteins such as shrimp, chicken, or tofu instead of fatty meats. Tofu is an excellent vegetarian option that adds protein without excess fat.
Control the cooking process: When baking or air frying, lightly misting the rolls with olive oil or another healthy oil will provide a crispy texture without submerging them in fat. Baking can be done at around 425°F for 25 minutes, or use an air fryer at 400°F for about 15 minutes.
Mind the dipping sauce: Sauces can be a hidden source of sugar and sodium. Opt for a homemade sauce using fresh ingredients like lime juice, low-sodium soy sauce, and a touch of honey, or choose a healthier option like a cilantro-yogurt sauce.

Conclusion: The Verdict on Healthy Spring Rolls

Ultimately, is deep fried spring rolls healthy? No, not when compared to fresh or alternatively cooked versions. While enjoyable as an occasional treat, their high fat and calorie content make them a less-than-ideal choice for regular consumption. The deep-frying process diminishes the nutritional value of the ingredients and introduces unhealthy fats into the diet. Fortunately, a world of healthier and equally delicious alternatives exists, from fresh summer rolls to air-fried and baked options. By choosing these preparation methods and focusing on fresh, nutrient-rich ingredients, you can enjoy all the flavor and texture you love in a much more healthful way. The choice between a deep-fried roll and a fresh or air-fried one can make a significant difference in your nutritional intake, proving that sometimes, the simple changes lead to the biggest health benefits. You can find many healthier recipes online to get started, such as those from the World Health Organization (WHO) focusing on baked rolls.

Optional outbound link: WHO recipe for baked spring rolls

Frequently Asked Questions

Fresh spring rolls are healthier because they are not cooked in oil, which means they are much lower in fat and calories. They also typically contain a higher proportion of fresh, raw vegetables, preserving more nutrients.

Yes, you can achieve a crispy texture without deep frying by using an air fryer or baking them in the oven. Lightly brushing the rolls with a healthy oil before cooking can help them turn golden and crispy.

Deep fried foods often contain high levels of fat, calories, and unhealthy compounds like trans fats, which can increase the risk of heart disease, obesity, and inflammation in the body.

Yes, the calorie count varies significantly by type. For example, a fresh vegetable roll may have around 80–100 kcal, while a deep fried version can have 150–200 kcal or more, and an air-fried roll typically falls in between.

The healthiest ingredients include rice paper wrappers, a variety of fresh raw vegetables (like carrots, cabbage, and mint), lean proteins (such as shrimp, chicken, or tofu), and light, vinegar-based dipping sauces.

Yes, dipping sauces can add a significant amount of sugar and sodium. Opting for homemade sauces with low-sodium ingredients or vinegar-based dips can make a big difference in the overall healthiness of your meal.

Yes, an air fryer is a great way to cook frozen spring rolls. It provides a crispy texture with less oil than traditional deep-frying, offering a healthier and less messy alternative.