Snacks & Kuih · Vietnam

How Many Calories in Goi Cuon?

Also known as Gỏi cuốn, Vietnamese Fresh Spring Rolls, Summer Rolls, Salad Rolls, Rice Paper Rolls.

Soft rice paper wrapped around prawns, a slice of boiled pork, bun vermicelli, lettuce and herbs, served cold with a peanut hoisin dip or nuoc cham. Sold by the pair from street carts for 10,000 to 15,000 dong each.

200kcal / 2 rolls with dipping sauce
Two goi cuon with a small bowl of peanut sauce are around 200 calories. Each roll is about 65 to 70: the rice paper is 30, the bun inside 20, the prawn and pork together 30, and the greens almost nothing. The peanut hoisin sauce is 35 for a 20ml pour; the nuoc cham option is about 15.

Nutrition facts

Per 2 rolls with dipping sauce (200g)AmountPer 100g
Calories200 kcal100 kcal
Protein11 g6 g
Carbs30 g15 g
Fat4 g2 g

Where the calories come from

Rice paper (2 sheets)20g
55 kcal
Bun vermicelli40g
45 kcal
Prawns30g
30 kcal
Boiled pork15g
30 kcal
Lettuce and herbs40g
5 kcal
Peanut hoisin sauce20g
35 kcal

The real talk

Goi cuon is one of the few street snacks where the number is actually low: 65 to 70 calories per roll, 200 for two with sauce. A sheet of rice paper is about 30 calories, the 20g of bun inside is 20, and a prawn and a slice of boiled pork come to 30. There is no oil anywhere in the roll. The published figures of 49 for a prawn only roll and 67 for a pork and prawn roll match that.

The sauce is where it moves. The peanut hoisin sauce is hoisin, peanut butter, sugar and sometimes coconut milk, about 35 calories for the 20ml a cart gives you, and 90 if a restaurant gives you a full bowl and you finish it. The alternative, nuoc cham with lime, is 15. The difference over four rolls is 150 calories, which is more than two of the rolls.

The comparison people want is with cha gio, the fried version. A cha gio is 130 to 150 calories, double a goi cuon, because it is fried in oil. Four goi cuon is 260 before sauce and makes a real light lunch with 22g of protein. Four cha gio is 540. Most menus put them side by side at the same price.

How many calories in 2, 3 or 4 rolls?

How manyCaloriesProtein
1 roll100 kcal5.5 g
2 rolls200 kcal11 g
3 rolls300 kcal16.5 g
4 rolls400 kcal22 g
5 rolls500 kcal27.5 g
6 rolls600 kcal33 g

How the portions compare

65 kcal
1 roll, no sauce
200 kcal
2 rolls with sauce
420 kcal
4 rolls with full sauce bowl

Goi Cuon variants, ranked by calories

VariantCaloriesNotes
Goi cuon tom (prawn only)50 kcalPer roll
Goi cuon chay (tofu)55 kcalPer roll
Goi cuon tom thit67 kcalPer roll, prawn and pork
Bo bia (jicama and Chinese sausage)90 kcalPer roll
Cha gio (fried)135 kcalPer roll

How to eat it lighter

Common questions

How many calories in one goi cuon?
About 65 to 70 for a prawn and pork roll, or 50 for prawn only. Sauce adds 15 to 45 per roll depending on type and amount.
Are goi cuon good for weight loss?
Yes. They are about the lightest thing on a Vietnamese menu, with protein from the prawns and no oil. Four rolls with nuoc cham is under 300 calories.
Goi cuon or cha gio, which is healthier?
Goi cuon. A fresh roll is about 65 calories and a fried cha gio is 130 to 150, with most of the difference being frying oil.
How many calories in peanut sauce for spring rolls?
About 35 for a 20ml cart portion and up to 90 for a full restaurant bowl. Nuoc cham is about 15.

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Calorie and macro figures are estimates for a typical street stall or quan serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

Calorie figure based on Long Chau (49 prawn, 67 pork and prawn per roll) and Pharmacity (40 to 70 per roll); sauce estimated from components. Macros estimated from the ingredients.

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