Vietnamese cold rolls — also known as rice paper rolls — are one of the lightest, freshest meals you can enjoy. But just how healthy are they? In this article, we’ll explore what’s inside a traditional cold roll, how many calories they contain, and why they’ve become a go-to choice for anyone seeking a healthy, balanced lunch.
What’s Inside a Vietnamese Cold Roll?
Each cold roll is wrapped in thin rice paper and filled with lean protein, fresh herbs, rice noodles, and crunchy vegetables.
Common fillings include:
- Prawn and mint
- Grilled chicken with lettuce
- Tofu and vermicelli for a vegan option
This combination offers a balance of carbohydrates, protein, and fibre — the foundation of a nutritious, low-calorie meal.
How Many Calories Are in Vietnamese Cold Rolls?
| Type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chicken Cold Roll | ~160 kcal | 12g | 3g | 18g |
| Prawn Cold Roll | ~150 kcal | 11g | 2g | 17g |
| Vegan Cold Roll | ~140 kcal | 9g | 2g | 16g |
Depending on your sauce choice, adding peanut or hoisin sauce can increase calories by about 40–60 kcal — still a light option compared to most fast lunches.
Why Cold Rolls Are Australia’s Favourite Light Lunch
Fresh, flavourful, and easy to enjoy on the go — Vietnamese cold rolls fit perfectly into today’s busy lifestyles.
They are gluten-friendly, low in fat, and refreshing in warm weather, making them a top pick among Australians who value balance and convenience.
The Soonta Difference
At Soonta, we believe healthy food should never compromise on taste.
Our cold rolls are freshly prepared every morning, using crisp vegetables and lean proteins.
Each bite delivers that signature Vietnamese balance — clean, flavourful, and nourishing.
Make It a Healthy Habit
Cold rolls aren’t just a once-in-a-while treat — they’re an everyday lunch you can feel good about.
Whether you’re choosing a light meal between meetings or catering for a team lunch, Soonta offers fresh, handcrafted rolls made for modern Australian lifestyles.
👉 Explore our catering options
Conclusion
Vietnamese cold rolls are proof that healthy can be delicious.
Low in calories, full of texture, and bursting with natural flavours — they embody Soonta’s philosophy:
Eat Good. Feel Good.
