These fresh spring rolls, known as goi cuon, are a classic Vietnamese dish featuring crisp vegetables and savory tofu wrapped in delicate rice paper. They are typically served as a light lunch or a refreshing appetizer, especially popular during warm weather.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Excellent
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
- 250 g Tofu (250 g)
- 1 tbsp Soy sauce (17 g)
- 1 cup Rice vermicelli (uncooked) (106 g)
- 8 pieces Rice paper wrappers (80 g)
- 4 pieces Lettuce (120 g)
- 1 medium Carrot (60 g)
- 1 small Cucumber (150 g)
- 1 handful Fresh mint leaves (15 g)
- 1 handful Fresh Coriander (20 g)
- Ingredients in total: 818 g
- Weight lost in cooking: 218 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Press the tofu with paper towels to remove excess moisture, then slice it into thin strips.
- In a small pan over medium heat, lightly brown the tofu strips with soy sauce until they are golden and firm, then set aside to cool.
- Cook the vermicelli noodles in a pot of boiling water according to the package instructions, then drain and rinse under cold water to stop the cooking.
- Fill a large, shallow bowl with warm water and briefly dip a rice paper wrapper into it for about 5 to 10 seconds until it becomes soft and pliable.
- Lay the softened wrapper flat on a clean plate or cutting board.
- Place a piece of lettuce, a small amount of vermicelli, a few strips of tofu, some julienned carrot and cucumber, and a few fresh herbs in the center of the wrapper.
- Fold the bottom of the wrapper up over the filling, fold in the sides, and roll tightly toward the top to seal the roll.
- Repeat the process until all ingredients are used, and serve immediately with your favorite dipping sauce.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 234 kcal | 156 kcal |
| Protein | 8.22 g | 5.48 g |
| Water | 92.8 mL | 61.9 mL |
| Sodium | 333 mg | 222 mg |
| Total Carbohydrates | 43.8 g | 29.2 g |
| Total Fat | 3.41 g | 2.27 g |
| Sugar | 1.83 g | 1.22 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 4.43 mg | 2.95 mg |
| Calcium | 259 mg | 173 mg |
| Magnesium | 43.1 mg | 28.7 mg |
| Potassium | 326 mg | 217 mg |
| Iodine | 0.93 mcg | 0.62 mcg |
| Phosphorus | 124 mg | 82.9 mg |
| Zinc | 1.55 mg | 1.03 mg |
| Chloride | 261 mg | 174 mg |
| Selenium | 16.9 mcg | 11.3 mcg |
| Copper | 0.25 mg | 0.17 mg |
| Fluoride | 0.063 mg | 0.042 mg |
| Manganese | 0.86 mg | 0.57 mg |
| Molybdenum | 22.7 mcg | 15.1 mcg |
| Chromium | 8.79 mcg | 5.86 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.54 g | 0.36 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.79 g | 0.52 g |
| Omega-3 Fatty Acids | 0.28 g | 0.19 g |
| Polyunsaturated Fat | 1.49 g | 0.99 g |
| Omega-6 Fatty Acids | 1.21 g | 0.81 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.28 g | 0.19 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.71 g | 0.47 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 2.11 g | 1.41 g |
| Soluble Fiber | 0.6 g | 0.4 g |
| Insoluble Fiber | 1.76 g | 1.17 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 7.3 mg | 4.87 mg |
| Folate (B9) | 35.3 mcg | 23.5 mcg |
| Niacin (B3) | 0.99 mg | 0.66 mg |
| Vitamin A | 302 mcg RAE | 201 mcg RAE |
| Thiamin (B1) | 0.11 mg | 0.071 mg |
| Vitamin B6 | 0.15 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.067 mg |
| Pantothenic Acid (B5) | 0.35 mg | 0.24 mg |
| Vitamin E | 0.44 mg | 0.29 mg |
| Vitamin K | 77.3 mcg | 51.5 mcg |
| Biotin (B7) | 1.86 mcg | 1.24 mcg |
| Beta-Carotene | 1,908 mcg | 1,272 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 30 mg | 20 mg |
| Leucine | 683 mg | 455 mg |
| Lysine | 475 mg | 316 mg |
| Polyphenols | 153 mg | 102 mg |
| Methionine | 134 mg | 89.5 mg |
| Oxalates | 21.2 mg | 14.2 mg |
| Threonine | 333 mg | 222 mg |
| Tryptophan | 107 mg | 71.7 mg |
| Valine | 482 mg | 321 mg |
| Flavonoids | 67.8 mg | 45.2 mg |
| Histidine | 260 mg | 173 mg |
| Lutein / Zeaxanthin | 1.28 mg | 0.85 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 436 mg | 291 mg |
| Purines | 35.8 mg | 23.9 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 429 mg | 286 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 46.8 mg | 31.2 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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