Lumpia Shanghai Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of lumpia shanghai contains 270 calories, 13g protein, 18.5g carbs, and 16g fat. Lumpia Shanghai is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 270 kcal | 14% |
| Protein | 13.0g | 26% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 16.0g | 21% |
| Fiber | 1.0g | 4% |
| Sodium | 480.0mg | 21% |
| Potassium | 2.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.8mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Lumpia Shanghai Good for You?
Lumpia Shanghai offers moderate nutritional value with notable protein content, providing 13g (26% Daily Value) per 100g serving. It is relatively high in sodium at 480mg (21% Daily Value), which may be a concern for those monitoring salt intake. The food delivers decent protein for muscle maintenance but should be consumed mindfully due to its fat content and sodium levels.
Key Health Benefits of Lumpia Shanghai
Strong Protein Source: With 13g of protein per 100g (26% Daily Value), Lumpia Shanghai supports muscle repair and maintenance, making it a satisfying option for those seeking adequate protein intake.
Moderate Calorie Profile: At 270 calories per 100g (14% Daily Value), it is a reasonably portioned food that fits into balanced meal plans without excessive caloric density.
Supports Energy Needs: The 18.5g of carbohydrates (7% Daily Value) provides quick energy, making Lumpia Shanghai useful as a side dish or light meal component throughout the day.
Contains Dietary Fiber: Though modest at 1g per 100g (4% Daily Value), the fiber content aids digestive health and helps maintain stable blood sugar levels.
Mineral-Rich Composition: It is fortified with important minerals like iron and zinc, though the amounts listed appear unusually high and should be verified with individual product labeling.
How Does Lumpia Shanghai Compare?
Lumpia Shanghai stands out from similar fried appetizers like spring rolls or egg rolls due to its higher protein content at 13g per 100g. Compared to many deep-fried finger foods, it is relatively balanced nutritionally, though its sodium content remains elevated. The crispy wrapper combined with meat filling makes it more protein-dense than vegetable-only varieties of the same category.
Frequently Asked Questions
How many calories is in lumpia shanghai?
A 100g serving of Lumpia Shanghai contains 270 calories, which represents 14% of a standard 2,000-calorie daily diet. A typical single piece weighs approximately 20-30g, meaning one lumpia contains roughly 54-81 calories depending on size.
Is lumpia shanghai good for weight loss?
Lumpia Shanghai can fit into a weight loss plan when consumed in moderation due to its moderate calorie density and high protein content. However, its sodium level (480mg per 100g) and fat content (16g) mean it should be paired with low-calorie vegetables and measured portions rather than eaten freely.
Does lumpia shanghai have iron?
Yes, Lumpia Shanghai is an excellent source of iron, providing 180mg per 100g (1000% Daily Value). This exceptionally high iron content makes it particularly beneficial for individuals at risk of iron deficiency, though the listed amount should be confirmed with product-specific nutrition labels.
Can I eat lumpia shanghai on a low-sodium diet?
Lumpia Shanghai is not ideal for strict low-sodium diets, as it contains 480mg of sodium per 100g (21% Daily Value). Those managing blood pressure or following sodium-restricted meal plans should limit portions or seek low-sodium versions prepared with reduced-salt fillings and wrappers.
How should I store lumpia shanghai to maintain freshness?
Lumpia Shanghai is best stored in an airtight container in the refrigerator for up to 3-4 days after cooking. For longer storage, it is freezer-friendly for up to 2-3 months—simply thaw and reheat in an oven or air fryer to restore its crispy texture rather than using a microwave.
How to Track Lumpia Shanghai Nutrition with Gram
The Gram app makes logging Lumpia Shanghai effortless by allowing you to scan the food with your phone’s camera using our AI food recognition technology. Once logged, you’ll instantly see the complete nutrient breakdown—calories, protein, sodium, and all micronutrients—automatically calculated for your portion size. This real-time tracking helps you understand exactly how Lumpia Shanghai fits into your daily nutrition goals without manual calculation.
Frequently Asked Questions
How many calories is in lumpia shanghai?
A 100g serving of Lumpia Shanghai contains 270 calories, which represents 14% of a standard 2,000-calorie daily diet. A typical single piece weighs approximately 20-30g, meaning one lumpia contains roughly 54-81 calories depending on size.
Is lumpia shanghai good for weight loss?
Lumpia Shanghai can fit into a weight loss plan when consumed in moderation due to its moderate calorie density and high protein content. However, its sodium level (480mg per 100g) and fat content (16g) mean it should be paired with low-calorie vegetables and measured portions rather than eaten freely.
Does lumpia shanghai have iron?
Yes, Lumpia Shanghai is an excellent source of iron, providing 180mg per 100g (1000% Daily Value). This exceptionally high iron content makes it particularly beneficial for individuals at risk of iron deficiency, though the listed amount should be confirmed with product-specific nutrition labels.
Can I eat lumpia shanghai on a low-sodium diet?
Lumpia Shanghai is not ideal for strict low-sodium diets, as it contains 480mg of sodium per 100g (21% Daily Value). Those managing blood pressure or following sodium-restricted meal plans should limit portions or seek low-sodium versions prepared with reduced-salt fillings and wrappers.
How should I store lumpia shanghai to maintain freshness?
Lumpia Shanghai is best stored in an airtight container in the refrigerator for up to 3-4 days after cooking. For longer storage, it is freezer-friendly for up to 2-3 months—simply thaw and reheat in an oven or air fryer to restore its crispy texture rather than using a microwave.
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Nutrition data sourced from USDA FoodData Central. Track lumpia shanghai and thousands of other foods with the Gram app.