Nem

Appetizer

Item Rating: 65/100

1 serving (100 grams) contains 200 calories, 8.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 214 cal (44.6%)

Protein: 76 cal (15.8%)

Carbs: 190 cal (39.6%)

About Nem

Nem, also known as spring rolls or Vietnamese egg rolls, is a traditional food originating from Vietnam. Popular in Southeast Asian cuisine, nem typically consists of rice paper filled with a mixture of ground meat (commonly pork, shrimp, or chicken), vegetables, glass noodles, and seasonings. Nem is either served fresh or fried, offering diverse options for consumption. The dish provides a balanced nutritional profile with approximately 200 calories per serving, 8 grams of protein, and 20 grams of carbohydrates. It is relatively high in fat due to frying in oil, contributing 10 grams of fat per serving. While low in fiber, nem contains small amounts of calcium, iron, and vitamin C. Its nutritional content may vary based on the filling and preparation method.

Health Benefits

• Provides a moderate source of protein (8g per serving), essential for muscle repair and maintenance.
• Contains iron (1.5mg), which supports oxygen transport and prevents anemia.
• Offers small amounts of calcium (20mg), contributing to bone health.

Dietary Considerations

Allergens: Contains gluten (if soy sauce is used), seafood (if shrimp is included), eggs (in certain variants)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegan diets, vegetarian diets (if meat is included), gluten-free diets (if traditional soy sauce or wrappers are used)

Selection and Storage

Store uncooked nem in the refrigerator for up to 1 day, covered with a damp cloth to prevent the rice wrappers from drying out. Cooked or fried nem can be stored in an airtight container in the fridge for up to 3 days and reheated in an oven or air fryer for crispiness.

Common Questions About Nem Nutrition

Is nem a good source of protein?

Nem contains 8 grams of protein per serving (approximately one roll), making it a moderate source of protein. While it can contribute to daily protein intake, it is not as high in protein as foods like chicken breast or tofu.

Can I eat nem on a keto diet?

Nem is not ideal for a keto diet as it contains 20 grams of carbohydrates per serving, primarily from the wrapper and possible ingredients like vegetables. For a keto-friendly alternative, you could wrap the filling in low-carb wraps or omit the wrapper altogether.

What are the health benefits and concerns of eating nem?

Nem provides a balance of macronutrients, including 10 grams of fat and 8 grams of protein, along with 200 calories per serving. However, it is relatively high in sodium at 400 milligrams per serving, which may be a concern for people watching their salt intake. Additionally, frying nem can add extra unhealthy fats.

What is the recommended serving size for nem?

A standard serving size for nem is usually 1-2 rolls, depending on their size, totaling around 200-400 calories. Pairing nem with a side of fresh vegetables or a light salad can help create a more balanced meal.

How does nem compare to similar foods like spring rolls or egg rolls?

Compared to other rolled dishes like spring rolls or egg rolls, nem tends to have a slightly higher fat and sodium content, especially if fried. Spring rolls, often served fresh and uncooked, are generally lower in calories and fat, while egg rolls are similarly fried but may have thicker wrappers and different fillings. Nutritional content varies based on preparation methods and ingredients.

Data Sources & Scientific References