These crispy spring rolls are a popular appetizer often enjoyed during celebratory family meals or as a savory snack. They combine earthy mushrooms and firm tofu with a fragrant blend of aromatics, all wrapped in thin, golden pastry.
Vegan Vegetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 200 g Firm Tofu (200 g)
- 1 cup Shiitake mushroom (95 g)
- 1 medium Carrot (60 g)
- 2 cloves Garlic (10 g)
- 1 inch Ginger (15 g)
- 1 tbsp Soy sauce (17 g)
- 1 tsp Sesame oil (4.5 g)
- 8 pieces Spring roll wrappers (120 g)
- 0.5 cup Vegetable oil (109 g)
- Ingredients in total: 630 g
- Weight lost in cooking: 30 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Press the tofu between paper towels to remove excess moisture, then crumble it into a bowl.
- Heat a drizzle of oil in a frying pan over medium heat and sauté the garlic and ginger until fragrant.
- Add the mushrooms and grated carrots to the pan, cooking for 5 minutes until the vegetables have softened.
- Stir in the crumbled tofu, soy sauce, and sesame oil, cooking for another 3 minutes until well combined and mostly dry.
- Remove the filling from the heat and allow it to cool completely before assembling.
- Place a spoonful of filling in the center of a spring roll wrapper, fold in the sides, and roll tightly, sealing the edge with a drop of water.
- Heat the remaining vegetable oil in a deep pan or wok over medium-high heat until it bubbles when a wooden spoon is inserted.
- Fry the rolls in batches for 3 to 4 minutes, turning occasionally until they are golden brown and crispy.
- Drain the rolls on paper towels and serve warm with your favorite dipping sauce.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 435 kcal | 290 kcal |
| Protein | 12.4 g | 8.28 g |
| Water | 78.2 mL | 52.2 mL |
| Sodium | 397 mg | 264 mg |
| Total Carbohydrates | 24.5 g | 16.3 g |
| Total Fat | 33.3 g | 22.2 g |
| Sugar | 2.13 g | 1.42 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.15 g | 0.1 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.98 mg | 1.32 mg |
| Calcium | 194 mg | 130 mg |
| Magnesium | 44.4 mg | 29.6 mg |
| Potassium | 257 mg | 172 mg |
| Iodine | 0.45 mcg | 0.3 mcg |
| Phosphorus | 122 mg | 81.1 mg |
| Zinc | 1.4 mg | 0.93 mg |
| Chloride | 401 mg | 267 mg |
| Selenium | 15.8 mcg | 10.6 mcg |
| Copper | 0.24 mg | 0.16 mg |
| Fluoride | 0.025 mg | 0.016 mg |
| Manganese | 0.7 mg | 0.46 mg |
| Molybdenum | 1.5 mcg | 1 mcg |
| Chromium | 0.79 mcg | 0.53 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 4.72 g | 3.15 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 11 g | 7.32 g |
| Omega-3 Fatty Acids | 0.52 g | 0.34 g |
| Polyunsaturated Fat | 16.4 g | 10.9 g |
| Omega-6 Fatty Acids | 15.8 g | 10.6 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.43 g | 0.29 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 8.7 g | 5.8 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 2.78 g | 1.86 g |
| Soluble Fiber | 0.56 g | 0.37 g |
| Insoluble Fiber | 1.39 g | 0.93 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.095 mcg | 0.063 mcg |
| Vitamin C | 1.85 mg | 1.24 mg |
| Folate (B9) | 28.2 mcg | 18.8 mcg |
| Niacin (B3) | 1.3 mg | 0.86 mg |
| Vitamin A | 125 mcg RAE | 83.5 mcg RAE |
| Thiamin (B1) | 0.14 mg | 0.091 mg |
| Vitamin B6 | 0.19 mg | 0.13 mg |
| Riboflavin (B2) | 0.11 mg | 0.074 mg |
| Pantothenic Acid (B5) | 0.56 mg | 0.37 mg |
| Vitamin E | 4.14 mg | 2.76 mg |
| Vitamin K | 9.1 mcg | 6.07 mcg |
| Biotin (B7) | 0.62 mcg | 0.42 mcg |
| Beta-Carotene | 1,250 mcg | 834 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 27 mg | 18 mg |
| Leucine | 973 mg | 648 mg |
| Lysine | 669 mg | 446 mg |
| Polyphenols | 83.7 mg | 55.8 mg |
| Methionine | 196 mg | 131 mg |
| Oxalates | 17 mg | 11.3 mg |
| Threonine | 471 mg | 314 mg |
| Tryptophan | 157 mg | 105 mg |
| Valine | 642 mg | 428 mg |
| Flavonoids | 26.4 mg | 17.6 mg |
| Histidine | 342 mg | 228 mg |
| Lutein / Zeaxanthin | 0.093 mg | 0.062 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 695 mg | 463 mg |
| Purines | 77.1 mg | 51.4 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 595 mg | 397 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 615 mg | 410 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
