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Food nutrition facts and count calories in food

Spring Roll
(Chinese Spring Roll / Japanese Spring Roll / Haru-maki / Harumaki)

Meal Categories
Processed Food / Side Dishes

Spring Roll Calories and Quick Look At Nutrition Facts

Calories in Spring Roll199Cal 100g
292 Cal 146.5g(2 rolls)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Vitamin E Alpha Tocopherol

Spring roll or haru-maki in Japanese is an appetizer, which gets its name from the meaning of the two characters spring + roll that are used to write it in Chinese. Haru-maki is made in many different ways depending on the. However, Japanese spring roll recipes tend to use similar ingredients to make spring rolls. It is a good source of vitamin E, alpha tocopherol that has anti aging benefits for your skin. Despite cooked in oil, it is relatively low in calories. The reason why it is low calorie is because before being fried, it is soaked in water



Image of Spring Roll

Spring Roll

Additional Facts for Spring Roll

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content64 (%)

Ingredients in Spring Roll

Pork Leg Pork Leg 30 g 55 Cal
Soy Sauce Soy Sauce 4 g 3 Cal
Sake Sake 3 g 4 Cal
Potato Starch Potato Starch 3 g 10 Cal
Canned Bamboo Shoots Canned Bamboo Shoots 24 g 6 Cal
Dried Shiitake Mushrooms Dried Shiitake Mushrooms 3 g 6 Cal
Chana Sprouts Chana Sprouts 24 g 4 Cal
Garlic Chives Garlic Chives 16 g 4 Cal
Salad Oil Salad Oil 14 g 129 Cal
Salt Salt 0.5 g 0 Cal
Gyoza Skin Gyoza Skin 25 g 73 Cal

Nutrition facts for Spring Roll (2 rolls 146.5g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy292 Cal536~751Cal
Protein10.78g (43.12 Cal)15~34g
Fat17.62g (158.58 Cal)13~20g
Carbohydrate21.46g (85.84 Cal)75~105g

【PFC Balance】

The calories in Spring Roll per 146.5g(2 rolls) is 292 calories. Spring Roll is calculated to be 199Cal per 100 grams making 80Cal equivalent to 40.2g with 21.46g of mostly carbohydrates、17.62g of fat、10.78g of protein in 146.5g while being rich in vitamins and minerals such as Vitamin K and Vitamin E Alpha Tocopherol.

Vitamins, minerals, dietary fiber, and sodium content for 146.5g (2 rolls) of Spring Roll


(Percent Meal Value)

Vitamin A Retinol Equivalent47.6μg221μgRE
Vitamin D0.53μg1.8μg
Vitamin E Alpha Tocopherol2.59mg2.2mg
Vitamin K54.16μg17μg
Vitamin B10.34mg0.32mg
Vitamin B20.16mg0.36mg
Vitamin B60.18mg0.35mg
Vitamin B120.09μg0.8μg
Pantothenic Acid0.84mg1.5mg
Vitamin C5.98mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber3.11g5.7g~
Sodium Chloride Equivalent1.11g~2.5g

Fatty acid composition in 146.5g (2 rolls) of Spring Roll

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids2.71g3g~4.7g
Monounsaturated Fatty Acids7.05g~6.2g
Polyunsaturated Fatty Acids6.31g3g~8.3g
Total Fatty Acids16.09g
N3 Polyunsaturated0.98g
N6 Polyunsaturated5.35g
Oleic Acid6801.95mg
Linoleic Acid5298.99mg

(Percent Meal Value)

Alpha Linolenic Acid974.56mg
Icosadienoic Acid14.09mg
DGLA (Dihomo-γ-linolenic acid)3.9mg
Arachidonic Acid17.1mg
Icosapentaenoic Acid0.29mg
Docosatetraenoic Acid2.09mg
Docosapentaenoic Acid N33.3mg
Docosahexaenoic Acid0.89mg

Amino acid composition in 146.5g (2 rolls) of Spring Roll

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total32.85mg
Aromatic Amino Acid Total98.8mg

(Percent Meal Value)

Aspartic Acid207.4mg
Glutamic Acid218.56mg
Amino Acid Total1290.01mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 292Cal

Spring Roll:Aerobic exercise duration required to burn 292 calories per 146.5g (2 rolls)

  • Walking110min
  • Jogging66min
  • Cycling / Biking / Spinning41min
  • Jumping Rope33min
  • Stretching131min
  • Climbing Steps37min
  • Vacuuming94min
  • Cleaning Bath Tub87min
  • Water Walking82min
  • Swimming41min
  • Aerobics51min
  • Boxercising55min

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