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Summer Rolls with Tofu (vegan) Calories
Light vegan summer rolls made with fresh vegetables, tofu, and rice paper.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Summer Rolls with Tofu (vegan) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 19.8 g of carbs, 6.2 g of protein, 2.9 g of fat and 3.2 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Summer Rolls with Tofu (vegan) Nutrition Facts
Selected: 2 piece (medium) · 120 g
132
KCAL / 120G
Carbs
19.8g
· 7% DV
Protein
6.2g
· 12% DV
Fat
2.9g
· 4% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 19% · Fat 20%
Summer Rolls with Tofu (vegan) nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 6.2 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Summer Rolls with Tofu (vegan)?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 132 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 2 piece (thin) | 80 g | 88 kcal |
| 1 piece (thick) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 120 g | 132 kcal |
| 3 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 4 piece (jumbo) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Summer Rolls with Tofu (vegan)
What is in Summer Rolls with Tofu?
Summer Rolls with Tofu usually contain rice paper, tofu and fresh vegetables, sometimes with rice noodles and herbs. Common fillings include lettuce, cucumber, carrot and mint, but the vegetables can vary with the recipe.
How do you make Summer Rolls with Tofu?
Summer Rolls with Tofu are made by briefly softening rice paper in water, filling it with tofu and vegetables, then rolling it snugly. Slice the fillings evenly and avoid overfilling so the wrapper stays intact.
What sauce goes with Summer Rolls with Tofu?
Peanut dipping sauce is a popular match for Summer Rolls with Tofu. A tangy soy sauce with lime and garlic also works well; serve the sauce on the side so the fresh filling and rice-paper wrapper do not become soggy.
How do you keep rice paper from tearing when making Summer Rolls with Tofu?
For Summer Rolls with Tofu, dip each rice-paper sheet in warm water only until it starts to soften. It will continue softening on the work surface. Use a modest amount of filling, fold in the sides, and roll gently.
Are Summer Rolls with Tofu the same as spring rolls?
No. Summer Rolls with Tofu are typically wrapped in softened rice paper and served fresh, while many spring rolls are made with a different wrapper and fried until crisp. The names and styles can vary across cuisines.
Can you use uncooked tofu in Summer Rolls with Tofu?
Yes, ready-to-eat tofu can go straight into Summer Rolls with Tofu. If you prefer a firmer texture or deeper flavor, pan-sear the tofu first and let it cool completely before adding it to the fresh filling.
Can you make Summer Rolls with Tofu ahead of time?
Yes, you can make Summer Rolls with Tofu a few hours ahead. Cover them with a slightly damp cloth and refrigerate them so the wrappers do not dry out. They are best the same day, before the rice paper firms up.
Why do Summer Rolls with Tofu stick together?
Summer Rolls with Tofu stick when the damp rice-paper wrappers touch, especially if the rolls are stacked. Arrange them with space between each one or separate layers with parchment paper, and keep them covered until serving.
Can you freeze Summer Rolls with Tofu?
Freezing Summer Rolls with Tofu is not recommended. The rice-paper wrappers can turn tough or tear after thawing, and the fresh vegetables may become watery. Make them fresh instead, and refrigerate leftovers for a short time.
Are Summer Rolls with Tofu a healthy meal?
Yes, Summer Rolls with Tofu can make a light meal with vegetables and plant-based protein. For a more filling plate, add extra tofu or serve them with a substantial side; the amount and type of dipping sauce also matter.
Summer Rolls with Tofu (vegan) Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin C
14.4mg · 16% DV
Vitamin A
132µg · 15% DV
Folate
38.4µg · 10% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.28mg · 12% DV
Phosphorus
78mg · 11% DV
Magnesium
32mg · 8% DV
Potassium ⭐
216mg · 6% DV
Sodium
144mg · 6% DV
Summer Rolls with Tofu (vegan) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Summer Rolls with Tofu (vegan)
To burn the 132 calories in 2 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Summer Rolls with Tofu (vegan)?
Summer rolls with tofu (vegan) are fresh, uncooked rolls associated with Vietnamese cooking. Soft rice-paper wrappers hold tofu, crisp vegetables and often fresh herbs; unlike fried rolls, their colourful filling stays visible through the wrapper.
They are usually served cool or at room temperature, as a light meal or starter with a dipping sauce. In Vietnamese meals they pair well with herbs and a tangy, savoury dip; they also make an easy lunch for readers elsewhere. The vegetables add fibre while tofu supplies plant protein. At about 110 calories per 100 g, they’re a light option; serve the sauce on the side to keep the meal lighter.
How Nutritious Is Summer Rolls with Tofu (vegan)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Summer Rolls with Tofu (vegan) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Summer Rolls with Tofu (vegan) Contain Allergens?
Contains these allergens:
Which Diets Is Summer Rolls with Tofu (vegan) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Summer Rolls with Tofu (vegan) Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.