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Vegetable Roll Calories
A light, healthy snack made by rolling assorted vegetables in a flatbread or wrapper.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegetable Roll (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 26.4 g of carbs, 3.8 g of protein, 4.2 g of fat and 4.6 g of fiber. Its 26.4 µg of Vitamin K covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Vegetable Roll Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
3.8g
· 8% DV
Fat
4.2g
· 5% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
Vegetable Roll nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 4.6 g | 16% |
| Protein | 3.8 g | 8% |
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 1 Medium Vegetable Roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 piece (extra small) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 2 piece (double) | 240 g | 336 kcal |
| 1 piece (jumbo) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Vegetable Roll
What is a vegetable roll made of?
A vegetable roll is made by wrapping assorted vegetables in a flatbread or another thin wrapper. Fillings vary, but crisp vegetables such as lettuce, cucumber, carrot, and bell pepper work well; some versions use cooked vegetables instead.
How do you make a vegetable roll at home?
To make a vegetable roll, wash and thoroughly dry the vegetables, slice them thinly, and place them near the centre of a soft flatbread or wrapper. Fold in the sides, roll it up firmly, and serve with sauce on the side.
Are vegetable rolls the same as spring rolls?
No, not necessarily. A vegetable roll can be a broad term for vegetables wrapped in flatbread or another wrapper, while spring rolls are a particular style with their own wrappers and preparation. Some spring rolls contain vegetables, but the names are not interchangeable.
Which vegetables work best in a vegetable roll?
Crisp, easy-to-slice vegetables work best in a vegetable roll, including lettuce, cucumber, carrot, and bell pepper. You can also use cooked spinach, mushrooms, or courgette; drain cooked vegetables well so they do not make the wrapper soggy.
How do you keep a vegetable roll from getting soggy?
Keep a vegetable roll from getting soggy by drying washed vegetables thoroughly and limiting watery ingredients such as tomato. Add dressing just before eating or serve it on the side, and avoid leaving the assembled roll sitting for too long.
Can you make vegetable rolls ahead of time?
Yes, you can assemble vegetable rolls ahead and refrigerate them in a covered container, but they are best eaten the same day. Keep wet sauces separate and avoid storing them at room temperature for an extended period.
Can you freeze a vegetable roll?
Freezing a finished vegetable roll is usually not a good choice because fresh vegetables can lose their crisp texture and the wrapper may become soft when thawed. If you want to prepare ahead, freeze cooked filling separately and assemble the roll after thawing.
What sauce goes well with a vegetable roll?
Yogurt-based dips, hummus, or a light vinaigrette all pair well with a vegetable roll. Serve the sauce alongside rather than spreading on a roll you plan to store, since added moisture can soften the wrapper.
Is a vegetable roll a healthy snack?
A vegetable roll can be a nourishing snack when it contains plenty of vegetables and is not heavily dressed or fried. The filling and wrapper affect its overall balance, so adding a protein-rich filling can make it more satisfying.
How can you make a vegetable roll more filling?
Make a vegetable roll more filling by adding a substantial ingredient such as beans, hummus, egg, or grilled tofu alongside the vegetables. Keep the filling compact and avoid overstuffing, which makes the roll harder to close and eat.
Vegetable Roll Vitamins & Minerals
Vitamins
Vitamin K
26.4µg · 22% DV
Vitamin C
15.6mg · 17% DV
Vitamin A
132µg · 15% DV
Folate
38.4µg · 10% DV
Minerals
Copper
0.11mg · 12% DV
Sodium
252mg · 11% DV
Manganese
0.22mg · 10% DV
Phosphorus
53mg · 8% DV
Potassium ⭐
216mg · 6% DV
Vegetable Roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Roll
To burn the 168 calories in 1 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 Vegetable Roll?
A Vegetable Roll is a simple, portable snack made by wrapping assorted vegetables in flatbread or another thin wrapper. The filling varies with the vegetables on hand, so it is more a flexible way to serve vegetables than a dish with one fixed recipe or place of origin.
Expect a soft outer layer around a fresh, sometimes lightly crisp filling. It works as a quick lunch, an afternoon snack, or part of a casual spread; serve it with yogurt-based dip or a little hummus. With 3.8 g of fibre per 100 g, it brings some fibre while remaining relatively light. Add beans, chickpeas or cheese if you want a more substantial roll, or keep the sauce on the side for a lighter bite.
How Nutritious Is Vegetable Roll?
Nutrient density
Medium
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 Vegetable Roll 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 Vegetable Roll Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable Roll Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable Roll Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.