Summer rolls

Appetizer

Item Rating: 75/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		236.6 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (23.8%)

Protein: 38 cal (12.7%)

Carbs: 189 cal (63.4%)

About Summer rolls

Summer rolls, also known as fresh spring rolls, are a traditional Vietnamese appetizer made with rice paper wrappers encasing a mix of fresh vegetables, herbs, cooked proteins like shrimp or tofu, and rice noodles. Unlike deep-fried spring rolls, summer rolls are served raw, making them a lighter and nutritious option. Typically paired with a dipping sauce like hoisin or peanut sauce, summer rolls provide a well-rounded nutritional profile with carbohydrates from rice noodles, protein from fillings like shrimp or tofu, and vitamins from the vegetables and herbs (e.g., vitamin K in parsley and lettuce). Their low-fat content and high fiber make them a balanced choice for a health-conscious diet.

Health Benefits

• Promote digestion and gut health due to dietary fiber in vegetables like lettuce or cabbage.
• Support heart health with omega-3 fats found in shrimp or fish, often included in summer rolls.
• Boost immune function from vitamin C-rich herbs like cilantro and basil used in preparation.

Dietary Considerations

Allergens: Contains shellfish, gluten (if soy sauce is included in dipping sauces), peanuts (if peanut sauce is used)

Suitable for: Gluten-free (if no soy sauce is used), low-fat diets, pescatarian diet

Not suitable for: Vegan diet (unless protein is substituted), nut-free diet (if peanut sauce is served)

Selection and Storage

Consume summer rolls immediately after preparation to preserve freshness. If storing, wrap them tightly in plastic wrap and refrigerate for up to 24 hours; avoid freezing as it can damage the rice paper’s texture.

Common Questions About Summer rolls Nutrition

Are summer rolls high in protein?

Summer rolls typically contain ingredients like shrimp, tofu, or poultry, which provide a moderate protein content. A serving of two rolls with shrimp or tofu contains approximately 6-10 grams of protein, depending on the filling.

Can I eat summer rolls on a keto diet?

Summer rolls are generally not keto-friendly due to the rice paper wrapper, which contains around 8-10 grams of carbs per roll. For a keto option, you might consider using lettuce or collard greens instead of rice paper.

What are the health benefits of eating summer rolls?

Summer rolls are a nutritious option, low in calories (approximately 80-120 calories per roll) and rich in vitamins and minerals from fresh vegetables like carrots, cucumbers, and herbs. The transparent rice paper is low in fat, but pairing it with high-fat dipping sauces can increase calorie content.

How many summer rolls is a recommended portion size?

A typical serving size is 2-3 summer rolls depending on their filling and individual caloric needs. Paired with a protein-rich dipping sauce like peanut sauce, they can form a balanced light meal or snack.

How do summer rolls compare to spring rolls in terms of health?

Summer rolls are generally healthier than spring rolls as they are not fried, reducing calorie and fat content significantly. For example, a fried spring roll can contain up to 200 calories, while a fresh summer roll ranges from 80-120 calories.

Data Sources & Scientific References