Are Spring Rolls Really a Healthy Snack Option?

November 20, 2024

16 15 minutes read

What Are Spring Rolls?

Spring rolls are a traditional Asian dish that comes in many varieties, but most commonly consists of vegetables and sometimes meat or seafood rolled up in a soft, transparent rice paper wrapper. The fillings are usually raw or cooked, and the rolls are served fresh, not fried.

Spring rolls originated in China and are traditionally eaten during the Spring Festival, hence their name.^[2] Over time, they spread throughout Asia, with different regions putting their own spin on the recipe.

For example, Vietnamese spring rolls, called gỏi cuốn, are often filled with shrimp, pork, herbs, and rice noodles and served with a hoisin-peanut dipping sauce.^[3] Thai spring rolls may contain tofu, carrots, and basil leaves and are often paired with a chili sauce.^[4]

Not to be confused with egg rolls, which are made with a thicker wheat-based wrapper and deep-fried, spring rolls are typically made with thin rice paper wrappers and served fresh. The translucent wrappers are made from a batter of rice flour, water, and salt that is steamed into thin sheets.^[5]

So now that we know what spring rolls are, let’s take a closer look at what’s inside them and how those ingredients stack up nutritionally.

What Are the Ingredients in Spring Rolls?

The great thing about spring rolls is that they are super versatile and customizable. You can mix and match your favorite fillings to suit your taste preferences and dietary needs. That said, most spring rolls contain a few key components:

Rice paper wrappers: These thin, chewy wrappers form the outer layer of the roll and are made from rice flour, water, and salt. They are naturally gluten-free and low in calories, with about 30 calories per 8-inch wrap.^[6]
Vegetables: Most spring rolls are stuffed with colorful, crunchy veggies like lettuce, carrots, cucumbers, bell peppers, and bean sprouts. The specific mix varies by recipe, but the more, the better! Vegetables are rich in vitamins, minerals, antioxidants, and fiber.
Protein: Spring rolls may include a lean protein source like shrimp, pork, chicken, tofu, or egg. Protein is important for building and repairing tissues in the body. If going meatless, tofu and eggs are great vegetarian options.
Herbs: Fresh herbs like mint, basil, and cilantro add a pop of flavor and freshness to spring rolls. Herbs also contain beneficial plant compounds that may have anti-inflammatory and antioxidant effects.^[7]
Noodles: Some spring roll recipes include thin rice noodles or bean thread noodles. These add some carbohydrates for energy and make the rolls more filling, but are not always included. Rice noodles are gluten-free.
Dipping sauce: Spring rolls are often served with a dipping sauce on the side. Popular options include peanut sauce, hoisin sauce, fish sauce, and sweet chili sauce. The sauce adds flavor but can also contribute sodium, sugar, and calories to the dish.

So as you can see, spring rolls can be a good way to get a mix of veggies, protein, and carbs all rolled up into a handheld package. But what does this mean for their overall nutrition and health benefits? Let’s take a closer look.

What Are the Health Benefits of Spring Rolls?

Spring rolls can absolutely be part of a healthy diet. Because they are often filled with vegetables and lean protein, they can provide a balance of important nutrients. Some potential health benefits of spring rolls include:

Low in calories: One fresh spring roll contains around 100-130 calories, depending on the fillings.^[8] This makes them a relatively low-calorie appetizer or snack option, especially compared to deep-fried alternatives like egg rolls.
Packed with veggies: The vegetables in spring rolls provide essential vitamins, minerals, and fiber. For example, carrots are rich in vitamin A, which supports eye health, while cucumbers contain vitamin K for proper blood clotting.^[9]
Good source of lean protein: Protein-rich fillings like shrimp, chicken, tofu, or eggs can help keep you full and support muscle growth and repair. A spring roll with 2 ounces of shrimp contains about 6 grams of protein.^[10]
Gluten-free: If made with rice paper wrappers and rice noodles, and without any wheat-containing sauces, spring rolls are naturally gluten-free. This makes them a good option for those with celiac disease or gluten sensitivity.
Customizable: The beauty of spring rolls is that you can mix and match fillings to your liking. This makes it easy to pack in extra veggies, stick to lean proteins, or accommodate different dietary preferences like vegan or low-carb.
Fun to eat: Let’s face it – spring rolls are just fun to eat! The colorful fillings and interactive dipping experience can make them a more enjoyable way to get your veggies in, especially for kids.

So while spring rolls can certainly have a place in a healthy eating pattern, there are a few potential drawbacks to keep in mind as well. Let’s take a look at those next.

What Are the Potential Health Risks of Spring Rolls?

While spring rolls can be a nutritious choice overall, there are a few things to watch out for:

High sodium: Some spring roll ingredients and dipping sauces can be high in sodium. For example, soy sauce and fish sauce are common condiments that are very salty. Too much sodium can contribute to high blood pressure in some people.^[11]
Added sugars: Some dipping sauces, like sweet chili sauce, contain added sugars. While a little bit is fine, too much added sugar can lead to weight gain and increased risk of chronic diseases over time.^[12]
Unhealthy fats: While fresh spring rolls are not deep-fried, some restaurants may brush the wrappers with oil before rolling to prevent sticking. If opting for fried spring rolls, the oil can add a significant amount of unhealthy saturated and trans fats.
Calorie density: Depending on the fillings and sauces used, spring rolls can be quite high in calories for their size. If you’re watching your weight, be mindful of portion sizes and balance out your meal with other lower-calorie dishes.
Food safety: If ordering fresh spring rolls out, make sure they are served cold and haven’t been sitting out at room temperature for too long. The moisture in the fillings and lack of cooking can allow bacteria to grow if left unrefrigerated.^[13]

So while spring rolls can be a healthy choice in many ways, it’s important to consider the specific ingredients and preparation methods. Opting for rolls with plenty of veggies, lean proteins, and going light on the sauces can help maximize the nutritional benefits.

Are Spring Rolls a Healthy Snack Option?

So, are spring rolls actually a healthy snack? The answer is – it depends! Spring rolls can absolutely be part of a balanced eating pattern, but it’s important to consider a few key factors:

Ingredients: The healthiness of a spring roll depends largely on what’s inside it. Rolls filled with plenty of vegetables and lean proteins like shrimp or tofu will be more nutritious than those with less veggies and fattier meats. If buying pre-made, check the ingredient list and nutrition facts.
Preparation method: Fresh spring rolls are generally a healthier choice than deep-fried versions. The frying process adds extra fat and calories. If you have the option, go for fresh over fried.
Portion size: While the filling of a spring roll may be healthy, eating too many can still lead to excess calorie intake. Stick to one or two rolls as an appetizer or snack, or balance them out with other lower-calorie dishes if enjoying as a meal.
Dipping sauces: Be mindful of the dipping sauces you choose, as they can sneakily add sodium, sugar, and calories to the dish. Peanut sauce and hoisin sauce tend to be higher in sugar and calories, while fish sauce is very high in sodium. Use sauces sparingly or opt for lower sugar and sodium alternatives.
What you pair them with: To make spring rolls a more filling and balanced snack or meal, pair them with other nutritious options like a side salad, cup of broth-based soup, or piece of fruit. This can help round out the nutrients and keep portions of the rolls themselves in check.

So in summary, spring rolls can definitely be a healthy snack or appetizer option, especially when filled with veggies and lean proteins, enjoyed in moderation, and paired with other nourishing foods. But if you’re looking to mix things up, there are also some other tasty and nutritious alternatives to try!

What Are Some Alternatives to Traditional Spring Rolls?

If you love the convenience and flavor of spring rolls but want to change things up, here are some other roll-inspired snack ideas to try:

Rice paper rolls with alternative fillings: Mix up your usual spring roll routine by experimenting with different fillings. Try subbing in thinly sliced mango, avocado, or baked tofu for a fun twist. You can even make breakfast-style rolls with scrambled eggs and veggies!
Lettuce wraps: For a lower-carb option, try using large lettuce leaves like butter lettuce or romaine in place of the rice paper wrappers. Fill them with your favorite proteins and veggies and enjoy them taco-style.
Summer rolls: Similar to spring rolls, summer rolls are a Vietnamese dish made with rice paper wrappers and raw veggies, but they often include vermicelli rice noodles and a lime-fish sauce dipping sauce.^[14] They’re light, refreshing, and perfect for hot days.
Sushi rolls: While not quite the same as spring rolls, sushi rolls can be another fun and healthy way to enjoy a handheld snack. Choose rolls made with brown rice, plenty of veggies, and lean proteins like tuna or salmon. Just watch out for high-calorie fillings like cream cheese or tempura.
DIY veggie wraps: Get creative and make your own veggie-based wraps at home! Use large collard green leaves, Swiss chard leaves, or even thinly sliced sweet potato or zucchini as your “wrapper” and fill them with your favorite sandwich fillings.

The possibilities are endless when it comes to healthy roll-ups and wraps. Don’t be afraid to think outside the box and experiment with different ingredient combinations to find your perfect portable snack!

How to Make Healthier Spring Rolls at Home

While you can certainly find healthy spring roll options at restaurants or pre-made at the store, making your own at home gives you ultimate control over the ingredients and nutrition. Plus, it can be a fun cooking project! Here are some tips for making healthier spring rolls in your own kitchen:

What Are Some Healthy Filling Options for Spring Rolls?

When it comes to spring roll fillings, the more veggies, the better! Aim to include at least 2-3 different types of vegetables in each roll to maximize the nutrients. Some healthy veggie options include:

Leafy greens like romaine lettuce, spinach, or kale
Thinly sliced or shredded carrots
Sliced bell peppers
Cucumber sticks
Bean sprouts
Sliced purple cabbage
Microgreens or sprouts
Fresh herbs like mint, basil, or cilantro

In addition to veggies, include a source of lean protein to make the rolls more satisfying and balance out the nutrients. Healthy protein options for spring rolls include:

Cooked and chilled shrimp
Shredded or sliced chicken breast
Thinly sliced lean pork
Pan-seared or baked tofu
Sliced hard-boiled egg

If desired, you can also add a small amount of rice noodles or bean thread noodles to the rolls for some additional carbohydrates and texture. Just be mindful of portion sizes, as the noodles can add extra calories.

When choosing your fillings, aim for a colorful mix of veggies, a lean protein source, and a small amount of noodles (if using). This will provide a balance of nutrients and keep the rolls filling but not too heavy.

How to Choose a Healthier Wrapping for Spring Rolls?

The most common wrapper for spring rolls is rice paper, which is made from rice flour, water, and salt. Rice paper wrappers are naturally gluten-free and low in calories, with about 30 calories per 8-inch wrap.^[6]

When purchasing rice paper wrappers, look for brands that have minimal added ingredients beyond rice flour, water, and salt. Some brands may add other starches or oils to improve texture or shelf life, but these are generally not necessary.

If you’re looking to boost the nutrition of your spring roll wrappers, you can also try making your own using alternative flours like brown rice flour, quinoa flour, or chickpea flour. These flours will add some extra fiber, protein, and nutrients to the wrappers.

To make your own spring roll wrappers, you’ll need:

1 cup of alternative flour (brown rice, quinoa, chickpea, etc.)
1/4 tsp salt
1 cup water
Optional: 1/2 tsp oil (olive, avocado, or coconut)

Instructions:

Whisk together the flour and salt in a large bowl.
Gradually whisk in the water and oil (if using) until a smooth batter forms.
Heat a non-stick skillet over medium heat and brush with a small amount of oil.
Pour 1/4 cup of batter into the center of the skillet and quickly tilt the pan to spread it into a thin, even circle.
Cook for 1-2 minutes, until the edges start to curl up and the wrapper is set. Flip and cook for an additional 30 seconds.
Remove from heat and let cool before using.

Homemade spring roll wrappers will be slightly thicker and more delicate than store-bought rice paper, but they can be a fun way to experiment with different flavors and nutrients. Just be sure to keep an eye on portion sizes, as the flour can add up in calories more quickly than thin rice paper.

What Are Some Healthy Dipping Sauce Options for Spring Rolls?

Half the fun of eating spring rolls is dunking them in a tasty dipping sauce! However, many store-bought and restaurant sauces can be high in sodium, sugar, and unhealthy fats. Making your own sauces at home allows you to control the ingredients and nutrition.

Here are some healthy dipping sauce ideas for spring rolls:

Peanut sauce: Combine 1/4 cup natural peanut butter, 1 tbsp reduced-sodium soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp grated ginger, and 1-2 tbsp warm water to thin. Whisk until smooth.
Hoisin-lime sauce: Mix together 2 tbsp hoisin sauce, 1 tbsp lime juice, 1 tsp grated garlic, and 1-2 tbsp water to thin. Adjust consistency as needed.
Soy-ginger sauce: Whisk together 2 tbsp reduced-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey, and 1/2 tsp grated ginger. Add a pinch of red pepper flakes for heat, if desired.
Spicy peanut sauce: Blend 1/4 cup natural peanut butter, 2 tbsp reduced-sodium soy sauce, 1 tbsp rice vinegar, 1 tbsp sriracha or chili garlic sauce, and 1-2 tbsp warm water until smooth.
Sweet chili sauce: Combine 1/4 cup no-sugar-added sweet chili sauce, 1 tbsp rice vinegar, 1 tsp grated garlic, and 1 tsp grated ginger. Add water to thin, if needed.

When making your own dipping sauces, start with a base of healthy fats like peanut butter or sesame oil, then add flavor with reduced-sodium soy sauce, vinegars, citrus juice, herbs, and spices. Use honey or maple syrup sparingly to add a touch of sweetness without going overboard on added sugars.

Remember, a little bit of dipping sauce goes a long way, so start with a small amount (about 1-2 tablespoons per serving) and add more as needed. Dip, don’t drench, your spring rolls to keep the calories and sodium in check!

What Are Some Tips for Choosing Healthy Spring Rolls at Restaurants?

While making your own spring rolls at home is a great way to control the ingredients and nutrition, sometimes you just want to sit back and let someone else do the rolling! When ordering spring rolls at a restaurant, here are some tips to make the healthiest choices:

Choose fresh over fried: Whenever possible, opt for fresh spring rolls instead of deep-fried versions. Fresh rolls will be lower in calories and unhealthy fats. If the menu doesn’t specify, don’t be afraid to ask your server how the rolls are prepared.
Look for veggie-heavy fillings: Scan the menu description or ask your server about the spring roll fillings. Choose rolls that are packed with a variety of veggies like lettuce, carrots, cucumbers, and herbs. The more colorful the fillings, the better!
Opt for lean proteins: Look for spring rolls that include lean protein sources like shrimp, chicken, tofu, or eggs. Avoid rolls with fatty meats like pork belly or duck, as these will be higher in calories and saturated fat.
Go easy on the dipping sauces: While dipping sauces can add a ton of flavor to spring rolls, they can also add a lot of sodium, sugar, and calories. Ask for sauces on the side and use them sparingly. Better yet, see if the restaurant offers any lower-sodium or lower-sugar sauce options.
Balance your meal: If you’re enjoying spring rolls as part of a larger meal, balance them out with other nutrient-dense dishes like steamed vegetables, brown rice, or a side salad. This will help round out the nutrients and keep portions of the rolls themselves in check.
Listen to your hunger cues: It can be easy to overeat spring rolls, especially if they’re placed in the center of the table for everyone to share. Take one or two rolls to start, then check in with your hunger before reaching for more. Share an order with a friend or take leftovers home for later.

By being mindful of preparation methods, fillings, sauces, and portion sizes, you can absolutely enjoy spring rolls as part of a healthy restaurant meal. Don’t be afraid to ask questions and make special requests to ensure you’re getting the most nutritious options available.

Conclusion

In conclusion, spring rolls can absolutely be part of a healthy diet, but it’s important to consider the specific ingredients, preparation methods, and portion sizes. Fresh spring rolls packed with veggies and lean proteins and paired with sensible dipping sauces can be a nutritious and satisfying snack or appetizer.

When making spring rolls at home, focus on incorporating a variety of colorful vegetables, lean protein sources, and go easy on the noodles and sauces. Experiment with different wrapper options like rice paper or homemade alternative flour wraps to find what works best for you.

If enjoying spring rolls at a restaurant, opt for fresh over fried, choose veggie-heavy fillings and lean proteins, and be mindful of dipping sauce portions. Balance out your meal with other nutrient-dense dishes and listen to your hunger cues to avoid overeating.

At the end of the day, the healthiest way to enjoy spring rolls (and any food, really) is to tune in to your body’s needs and eat mindfully. Pay attention to hunger and fullness signals, savor the flavors and textures, and remember that all foods can fit into a healthy diet in moderation.

So go ahead and enjoy those tasty spring rolls – just be sure to fill them with plenty of good-for-you ingredients and pair them with other nourishing foods for a balanced approach. Your taste buds (and your body) will thank you!

FAQs

Is it healthy to eat spring rolls?

Spring rolls can be a healthy choice if they are made with nutrient-dense ingredients like vegetables, lean proteins, and whole grain wrappers and paired with sensible portions of dipping sauces. However, deep-fried spring rolls or those made with fatty meats and large amounts of noodles will be higher in calories and unhealthy fats. As with any food, moderation and balance are key.

Can we eat Spring Roll during weight loss?

Yes, you can enjoy spring rolls as part of a weight loss diet as long as you choose healthy options and control portion sizes. Opt for fresh spring rolls filled with plenty of non-starchy vegetables and lean proteins like shrimp or tofu. Be mindful of dipping sauce portions and balance out your meal with other low-calorie, nutrient-dense foods like steamed veggies or broth-based soups.

Are Vietnamese rolls healthy?

Vietnamese spring rolls, also known as gỏi cuốn, can be a healthy choice. They are typically made with rice paper wrappers and filled with fresh veggies, herbs, lean proteins like shrimp or pork, and sometimes rice noodles. However, the sodium content can add up quickly if paired with high-sodium dipping sauces like fish sauce. Enjoy them in moderation and be mindful of sauce portions.

Are Chinese takeaway spring rolls healthy?

Most Chinese takeout spring rolls are deep-fried and made with thick wheat-based wrappers, making them higher in calories, unhealthy fats, and refined carbohydrates compared to fresh spring rolls. They may also contain fatty meats like pork and be served with high-sodium dipping sauces. While okay as an occasional treat, they are not the healthiest choice for regular consumption.

Are Vietnamese spring rolls high in calories?

The calorie content of Vietnamese spring rolls can vary depending on the specific ingredients and portion size, but they tend to be lower in calories compared to deep-fried spring rolls. On average, one fresh Vietnamese spring roll contains around 100-130 calories. However, the calories can add up quickly if you eat multiple rolls or pair them with high-calorie dipping sauces, so be mindful of portion sizes.

What is the healthiest Chinese food to order?

Some of the healthiest Chinese dishes to order include:

Steamed vegetables or tofu with brown rice
Broth-based soups like egg drop or hot and sour soup
Stir-fried dishes made with lean proteins and plenty of veggies (request light oil and sauce)
Steamed dumplings or spring rolls (not fried)
Dishes made with tofu or other plant-based proteins

When ordering, opt for menu items that are steamed, braised, or stir-fried with minimal oil and sauces. Request sauces on the side so you can control the amount used. Avoid dishes that are deep-fried, battered, or swimming in heavy sauces, as these will be higher in calories, unhealthy fats, and sodium.