Hey there, fellow food lovers! I’ve been getting tons of questions about shrimp spring rolls lately, especially about their calorie content. As someone who absolutely loves these fresh and tasty rolls, I decided to dive deep into the numbers and share everything I’ve learned about these delicious Asian appetizers.
Quick Answer
A single shrimp spring roll typically contains between 67-100 calories, depending on size and ingredients. But there’s way more to the story than just calories!
What’s Actually in a Shrimp Spring Roll?
Before we dive deeper into the calories let’s break down what makes up these yummy rolls
- Rice paper wrapper
- Fresh shrimp
- Rice noodles (cellophane noodles)
- Fresh veggies like:
- Carrots
- Cucumber
- Napa cabbage
- Bean sprouts
- Fresh herbs:
- Cilantro
- Basil
- Dipping sauce (usually served on the side)
Detailed Nutritional Breakdown
Here’s what you’ll get in a typical shrimp spring roll
| Nutrient | Amount |
|---|---|
| Calories | 67-100 |
| Total Fat | 2.97g |
| Protein | 2.62-6g |
| Carbs | 7.39g |
| Fiber | 0.6-2g |
| Sodium | 242-285mg |
| Cholesterol | 22-33mg |
Why They’re Actually Pretty Healthy
I gotta tell ya, shrimp spring rolls are one of my favorite healthy appetizers because:
-
They’re Not Fried
Unlike their cousin the egg roll, spring rolls aren’t fried! They’re just wrapped in rice paper, which keeps calories way down. -
Packed with Good Stuff
These rolls are loaded with:
- Fresh vegetables full of vitamins C and K
- Lean protein from shrimp
- Fresh herbs with antimicrobial properties
- Gluten-free rice noodles
- Customizable for Different Diets
You can totally make these your own! Remove the shrimp for vegetarian version or skip the noodles for low-carb option.
Watch Out For These Things
While spring rolls are generally healthy, there are a few things to keep in mind:
- Dipping Sauce: This can add extra calories! Most sauces contain:
- Hoisin sauce
- Fish sauce
- Peanuts
- Brown sugar
- Portion Size: The USDA recommends sticking to about 3 pieces per serving
Tips for Making Healthier Spring Rolls
Here’s what I do to make my spring rolls even healthier:
-
Load Up on Veggies
The more vegetables you pack in, the more nutrients you get while keeping calories low. -
Smart Protein Choices
- Use lean shrimp
- Consider tofu for a vegetarian option
- Try crab meat for variety
- Sauce Alternatives
Make your own lighter dipping sauce using:
- Light hoisin sauce
- Fresh lime juice
- Small amount of fish sauce
- Chopped peanuts (just a sprinkle)
Storage and Food Safety Tips
When making these at home:
- Cook shrimp until pearly white
- Store in fridge with damp paper towels
- Best eaten same day (rice paper gets tough when stored)
Alternative Cooking Methods
While traditional spring rolls are served fresh, you might wanna try these cooking methods:
- Air Fryer Method
- Gives a slight crunch
- Uses minimal oil
- Keeps calories low
- Grilled Shrimp Version
- Adds smoky flavor
- Makes rolls warm
- Still healthy option
The Bottom Line
At just 67-100 calories per roll, shrimp spring rolls are a fantastic choice for anyone watching their calorie intake but still wanting something tasty and satisfying. They’re way lighter than fried alternatives and packed with nutrients.
From my experience, these rolls are perfect for:
- Light lunches
- Party appetizers
- Healthy snacks
- Summer meals
Remember, the exact calories might vary depending on how you make them and what sauce you use. But overall, they’re one of the healthier Asian appetizer options out there!
So next time you’re craving something light and fresh, grab yourself some shrimp spring rolls – your taste buds and waistline will thank you!
Have you tried making these at home? What’s your favorite filling combination? Drop a comment below – I’d love to hear your thoughts!
Nutritional analysis per serving
- Total carbohydrate 25 g
- Dietary fiber 2 g
- Sodium 285 mg
- Saturated fat 0.5 g
- Total fat 1.5 g
- Trans fat Trace
- Cholesterol 22 mg
- Protein 6 g
- Monounsaturated fat 0.5 g
- Calories 138
- Total sugars 3.5 g
- Added sugars Trace
- Protein and dairy 1/2
- Carbohydrates 1/2
- Vegetables 1/2
- Meat and meat substitutes 1/2
- Nonstarchy vegetables 1
- Starches 1
- Grains and grain products 1
- Meats, poultry and fish 1/2
- Vegetables 1
This recipe is one of 150 recipes collected in “The New Mayo Clinic Cookbook,” published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Low Calorie Shrimp Summer Rolls
FAQ
Are shrimp spring rolls good for you?
These Vietnamese Shrimp Spring Rolls are a nutritional powerhouse. Shrimp, the star ingredient, is an excellent source of lean protein, essential for muscle repair and growth. Protein also helps keep you feeling full and satisfied, reducing the temptation to snack on less healthy options.
How many calories are in a shrimp roll from a Chinese restaurant?
1 Roll of Asian Chao shrimp roll contains 380 Calories The macronutrient breakdown is 73% carbs, 14% fat, and 13% protein. This is a good source of protein (21% of your Daily Value).
How many calories are in 2 Vietnamese spring rolls?
Two Vietnamese spring rolls typically contain between 160 and 350 calories, depending on the ingredients and preparation. A single roll can range from 80 to 175 calories.
How many calories are in a shrimp eggroll?
Nutritionx Chinese Shrimp Egg Roll (1 egg roll) contains 15g total carbs, 12.9g net carbs, 7.5g fat, 9.1g protein, and 164 calories.
How many calories are in a shrimp spring roll?
There are 67 calories in 1 Shrimp Spring Roll. Calorie breakdown: 40% fat, 44% carbs, 16% protein. There are 67 calories in 1 Shrimp Spring Roll. Get full nutrition facts and other common serving sizes of Shrimp Spring Roll including 100 g.
How many calories are in a spring roll?
One Chinese Veg Spring Roll provides approximately 71 calories from fat. Out of the total calories, 64 calories come from carbohydrates and 10 calories come from proteins. This accounts for about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
How many calories are in one spicy shrimp roll?
One four-piece serving of spicy shrimp rolls contains 180 calories. Therefore, one spicy shrimp roll has 45 calories. A full eight-piece package of spicy shrimp rolls contains 360 calories.
Are spring rolls healthy?
Spring roll calories are low and the appetizer offers health benefits from its protein and calcium content. Spring roll calories are low, and the appetizer offers health benefits from its protein and calcium content. A popular delicacy in Asian cuisines, fresh spring rolls differ from typical egg rolls because you don’t fry them.
Are Vietnamese spring rolls healthy?
Vietnamese spring rolls nutrition includes the following: However, you will find a few unhealthy elements of spring rolls. Consuming three spring roll pieces will give you 6 grams of sugars, 135 milligrams of sodium (8 percent of your recommended daily value) and 30.2 milligrams of cholesterol (9 percent of your recommended daily value).