Calorie Chart / Recipes / Summer roll
How Many Calories Are in Summer roll?
Calculation of the nutritional value & Recommended Dietary Intake of summer roll
For g and a calorie requirement of kcal
| Calories 177 kcal | Proteins 9 g | Lipids 3 g | Carbohydrates 29 g |
| 9% | 12% | 4% | 11% |
Health benefits of summer roll
Summer roll - 100g
Calories 118 kcal
Proteins 6 g
Lipids 2 g
Carbohydrates 19 g
With only 118 calories per 100 g, the summer roll ranks among the low-calorie foods, making it attractive to anyone tracking calories for weight control. Thanks to its filling of lean shrimp and prawn or poultry, it supplies complete proteins while keeping calories modest. The fresh vegetables inside—often carrot, cucumber, and fragrant herbs—provide vitamin A, vitamin C, and folate, plus a small but useful amount of dietary fibre without adding many calories.
Mineral-wise, summer rolls bring iodine and selenium from seafood, iron and zinc from a possible pork slice, and potassium from the vegetables. Their 2 g of fats per 100 g are mostly unsaturated, contributing to cardiovascular health without pushing the calorie count up. In short, this is a low-calorie, nutrient-dense choice that offers hydration and freshness, ideal when you need flavour without excess calories.
Originally from Vietnam (gỏi cuốn), summer rolls were conceived as a lighter alternative to fried spring rolls. Their rise in popularity worldwide reflects a growing demand for balanced dishes where taste, texture, and controlled calories coexist.
Tips for incorporating summer roll into a balanced diet
Because summer rolls are naturally low in calories, they pair well with other light preparations to build a complete, balanced plate that still keeps an eye on calories. Try serving two rolls with a small bowl of gaspacho for a refreshing lunch under 300 calories. For a more filling dinner that stays moderate in calories, add a side of steamed rice and a crisp lettuce salad dressed with a teaspoon of vinaigrette.
To keep calories down in your dipping sauce, replace the usual peanut mix with a light blend of soy sauce, lime, and a touch of chili. If you crave more texture without inflating calories, tuck thin strips of bell pepper or spinach into the roll. Athletes looking to raise proteins without excessive calories can swap half the noodles for extra tofu cubes.
Recipe idea: "Summer-Roll Bowl"—cut one summer roll into pieces, serve over mixed greens, top with grilled chicken breast strips, and drizzle a light sesame dressing. You get crunch, flavour, and balanced calories in every bite.
Frequently Asked Questions
- How many calories are in a summer roll?
- There are 118 kcal per 100 g, a figure that makes the summer roll a low-calorie option.
- Are summer rolls good for weight loss?
- Yes. Their 118 calories per 100 g, modest 2 g of fats, and generous vegetables make them filling while keeping daily calories in check.
- What is the difference in calories between summer rolls and fried spring rolls?
- Fried spring rolls are deep-fried and can exceed 250 kcal per 100 g, roughly double the calories of a fresh summer roll.
- How can I increase protein without adding too many calories?
- Add extra shrimp and prawn or lean turkey cutlet strips; they boost protein density while only marginally raising calories.
- Are summer rolls gluten-free?
- Most rice papers are naturally gluten-free, so the roll stays around 118 calories and remains suitable for gluten-free diets, provided your dipping sauce is also gluten-free.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
