Popiah

Appetizer

Item Rating: 72/100

1 serving (100 grams) contains 150 calories, 5.0 grams of protein, 4.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	4.8 g	17%
	Sugars	7.1 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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: 85 cal (23.0%)

Protein: 47 cal (12.8%)

Carbs: 238 cal (64.1%)

About Popiah

Popiah is a traditional fresh spring roll originating from Fujian, China, and often found in Southern Chinese and Southeast Asian cuisine. It typically consists of a thin wheat-based wrap filled with a variety of fresh ingredients such as cooked vegetables, tofu, shrimp, egg, and occasionally fresh herbs, all seasoned with a light sweet or savory sauce. Popiah is a relatively low-calorie dish, with approximately 150 calories per serving, offering a balance of macronutrients and some micronutrients like fiber, calcium, iron, and vitamin C. Its high vegetable content makes it a light yet satisfying meal option in many cultures.

Health Benefits

• Supports digestion due to fiber content (2g per serving).
• Contributes to bone health with calcium (20mg per serving).
• Boosts immunity through vitamin C (10mg per serving).
• Offers moderate protein (5g per serving) for muscle maintenance.
• Low in saturated fat, reducing risk of heart disease (4g total fat per serving).

Dietary Considerations

Allergens: Contains wheat, egg, shellfish (if shrimp used)

Suitable for: Vegetarian (if prepared without meat or shrimp), low-calorie diets

Not suitable for: Gluten-free diets, vegan diets (if egg or shrimp included), shellfish allergy (if shrimp included)

Selection and Storage

Popiah is best consumed fresh but can be stored in the refrigerator for up to 2 days in an airtight container. Avoid freezing as the wrap may become soggy.

Common Questions About Popiah Nutrition

Is Popiah high in protein?

Popiah contains 5 grams of protein per serving, which is moderate for a snack or light meal. While it isn't particularly protein-rich, it can be paired with a protein source like tofu or chicken to enhance nutritional value.

Can I eat Popiah on a keto diet?

Popiah is not ideal for a keto diet due to its high carbohydrate content, with 25 grams of carbs per serving. The flour-based wrapper and starchy fillings make it unsuitable for those following a strict low-carb or keto plan.

What are the health benefits or concerns of eating Popiah?

Popiah offers some health benefits, such as fiber (2 grams per serving) and relatively low fat (4 grams), but concerns include its high sodium content (300 mg per serving) and refined carbohydrates, which may not be ideal for certain diets or health conditions.

How many servings of Popiah should I eat?

One to two servings of Popiah can make a suitable snack or side dish. For a main meal, consider eating three servings but adding vegetables or protein to balance the meal. Keep in mind its calorie count of 150 per serving when planning your portion.

How does Popiah compare to spring rolls?

Popiah is typically softer and less greasy than deep-fried spring rolls. It contains fewer calories and fat per serving (150 calories and 4 grams of fat in Popiah vs. higher fat content in fried rolls) but offers a similar balance of carbs and a mild flavor.

Data Sources & Scientific References