Vietnamese fresh spring rolls are not only easy to make and convenient for beginners, but they’re also a go-to option during a diet. Let’s take a look at how to consume them with fewer calories.

What is Vietnamese Fresh Spring Rolls?

Vietnamese fresh spring rolls are one of the most familiar Vietnamese dishes to us. It’s a dish commonly enjoyed during family gatherings or special occasions in Vietnam. Typically, various toppings such as vegetables, meats, and shrimp are wrapped in rice paper. It’s considered a healthy dish as it’s filled with plenty of fresh vegetables like cucumber, carrot, and paprika.

Calories in Vietnamese Fresh Spring Roll

The calorie content of Vietnamese fresh spring rolls varies depending on the ingredients and the quantity. Specifically, the amount of meat or shrimp used as toppings and the type and quantity of sauce can influence the calorie count. Especially with sauces, using ones high in sugar or oil can significantly increase the calorie content, so caution is advised. 

The weight of one generously filled Vietnamese fresh spring rolls is typically around 70g. According to official data provided by the Korea Food & Drug Administration, the calorie count per roll is generally around 82.3 kcal [1].

How to Make Healthy Spring Rolls for Diet

Rice Paper

Rice paper is typically made from rice, water and tapioca, with each sheet containing around 15-20 calories. However, it’s rare for someone to eat just one Vietnamese fresh spring roll, right? 

Since people often consume multiple rolls in one sitting, the calorie intake can add up more than expected. If you’re making them at home, consider cutting the rice paper sheets in half or opting for small-sized ones to reduce calorie intake.

Sauces

As mentioned above, even if you fill your rolls with plenty of vegetables and opt for healthy toppings, dipping them generously in sauce can unexpectedly increase the calorie intake, which might not be helpful for your diet. 

During your diet, it’s recommended to use sauces with low calories in moderation, such as lemon juice, balsamic vinegar, or if you enjoy spicy flavors, consider using low-calorie options like sriracha sauce sparingly.

Tips for Eating Spring Rolls During a Diet

Alternative to Rice Paper

You can also consider substituting rice paper itself with other ingredients. Utilizing fresh vegetables like romaine lettuce or using pickled radish can be great options. Pickled radish is known for its tangy seasoning, but it can sometimes be high in sodium and sugar. If you’re on a diet, rinsing it lightly with water and using it as a substitute for rice paper can be a good choice.

Alternative to Peanut Sauce

When enjoying Vietnamese fresh spring rolls, peanut sauce is a popular choice. However, peanut sauce tends to be high in calories due to its main ingredients like peanut butter, sugar and oil. Just 2-3 tablespoons can easily exceed 100 calories. 

During a diet, it’s a good idea to make a simple sauce using ingredients like olive oil, lemon juice, soy sauce, garlic, and ginger instead. Alternatively, commercially available sauces like balsamic or oriental sauce, or even sriracha sauce, are recommended.

Alternative to Meat with Seasonings

The meat typically used in Vietnamese fresh spring rolls is often marinated with sweet and savory sauces. If you’re cooking at home, opting for unseasoned meat instead of seasoned meat can help reduce calories while still allowing you to consume high-quality protein. Convenient options include heating up frozen chicken breast in the microwave or grilling lean cuts of pork or pork leg, which are low in fat.