Spring rolls, a popular dish enjoyed in various cuisines, offer a diverse range of nutritional benefits depending on their ingredients and preparation methods. This article delves into the nutritional facts of spring rolls, providing a comprehensive overview of their macronutrient and micronutrient content.
Nutritional Composition
A single serving of fresh spring rolls (approximately 72g) contains approximately 89 calories. The macronutrient distribution is as follows:
- Carbohydrates: 10g (46% of calories)
- Fats: 2g (25% of calories)
- Saturated fats: 1g
- Monounsaturated fats: 1g
- Polyunsaturated fats: 1g
- Trans fats: 0g
- Protein: 7g (29% of calories)
The calorie density is relatively low, with 124 calories per 100g.
Vitamins and Minerals
Spring rolls can be a source of various vitamins and minerals, contributing to overall health and well-being. The following values are based on one serving:
- Calcium: 12mg (1% Daily Value - DV)
- Iron: 0.5mg (6% DV)
- Potassium: 131mg (3% DV)
- Vitamin D: 0.1μg (1% DV)
- Vitamin A: 70μg (8% DV), 1304 IU
- Vitamin B12: 0.3μg (13% DV)
- Vitamin B6: 0.2mg (15% DV)
- Vitamin C: 1mg (1% DV)
- Vitamin E: 0.1mg (0.5% DV)
- Vitamin K: 10μg (8% DV)
- Zinc: 1mg (7% DV)
- Selenium: 7μg (13% DV)
- Riboflavin (B2): 0.1mg (5% DV)
- Niacin: 2mg (14% DV)
- Thiamine: 0mg (3% DV)
- Folate (B9): 12μg (3% DV)
- Pantothenic acid: 0.4mg (8% DV)
- Phosphorus: 70mg (10% DV)
- Magnesium: 11mg (3% DV)
- Copper: 0mg (4% DV)
- Manganese: 0mg (1% DV)
- Choline: 18mg (3% DV)
- Alpha carotene: 159μg
- Beta carotene: 688μg
Other Components
- Fiber: 0.3g (1% DV)
- Sugar: 1g
- Sucrose: 0.2g
- Glucose: 1g
- Fructose: 0.2g
- Lactose: 0g
- Maltose: 0g
- Galactose: 0g
- Starch: 0.2g
- Cholesterol: 22mg (7% DV)
- Sodium: 47mg (2% DV)
- Caffeine: 0mg
- Theobromine: 0mg
- Fluoride: 0.4μg
Amino Acid Profile
Spring rolls contain a variety of amino acids, which are the building blocks of protein. Some of the key amino acids present include:
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- Alanine: 0.4g
- Arginine: 0.5g
- Aspartic acid: 1g
- Cystine: 0.1g
- Glutamic acid: 1g
- Glycine: 0.3g
- Histidine: 0.2g
- Hydroxyproline: 0.1g
- Isoleucine: 0.3g
- Leucine: 1g
- Lysine: 1g
- Methionine: 0.2g
- Phenylalanine: 0.2g
- Proline: 0.3g
- Serine: 0.3g
- Threonine: 0.3g
- Tryptophan: 0.1g
- Tyrosine: 0.2g
- Valine: 0.3g
Fats and Fatty Acids
The fat content in spring rolls includes saturated, monounsaturated, and polyunsaturated fats. The breakdown of fatty acids is as follows:
- Total omega 3: 0g
- Total omega 6: 1g
- Alpha Linolenic Acid (ALA): 0g
- Docosahexaenoic Acid (DHA): 0g
- Eicosapentaenoic Acid (EPA): 0g
- Docosapentaenoic Acid (DPA): 0g
Variations and Ingredients
The nutritional profile of spring rolls can vary significantly depending on the ingredients used. Common ingredients include:
- Vegetables: Lettuce (Romaine or cos), cucumber, jicama, carrots, cabbage, sweet potato, bamboo shoots, onion, leeks, green onion, red onion.
- Protein Sources: Edamame (soy), wheat protein, defatted soybean flour, soy protein concentrate, shrimp.
- Other Ingredients: Rice paper wrappers, rice noodles, soybean oil, soy sauce, sugar, spices, flavor enhancers.
Some recipes, like those recommended by Neal Barnard, MD, emphasize vegetables high in vitamin C and other nutrients. For example, cabbage, a cruciferous vegetable, is often included.
Preparation Methods
The preparation method also influences the nutritional content. Spring rolls can be served fresh or fried. Fresh spring rolls, which are not fried, retain more of the nutrients from the raw vegetables and avoid the added fats from frying.
Fresh Spring Rolls
Fresh spring rolls involve soaking rice paper in warm water until pliable, then filling it with vegetables and other ingredients. They are rolled up like a burrito and served immediately.
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Fried Spring Rolls
Fried spring rolls are typically deep-fried in vegetable oil, such as soybean oil. This adds significantly to the fat content and calorie count.
Health Considerations
While spring rolls can be a nutritious option, it's essential to consider the following:
- Allergies: Spring rolls may contain common allergens such as soy, wheat, and shellfish (if shrimp is used).
- Sodium Content: The sodium content can vary depending on the ingredients, particularly the soy sauce.
- Fat Content: Fried spring rolls have a higher fat content than fresh spring rolls.
- Overall Diet: Spring rolls should be part of a balanced diet and not the sole source of nutrition.
Recipe Example and Preparation
One example of a spring roll recipe involves the following steps:
- Prepare the Filling: Combine cooked shrimp, noodles, carrot, cucumber, cabbage, bean sprouts, and cilantro.
- Soften the Rice Paper: Soak rice paper in warm water until pliable.
- Assemble the Rolls: Place the filling on the rice paper, add basil leaves and shrimp, and roll up tightly.
- Serve with Sauce: Combine hoisin sauce, green onion, lime juice, fish sauce, peanuts, red pepper flakes, and brown sugar for a dipping sauce.
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