Rice Paper Nutrition Facts



Published: 19 May 2023

vietnamese rice paper

Rice paper, a thin, translucent product made from rice flour, is a staple ingredient in many Asian cuisines. It is often used to make fresh spring rolls, rice paper dumplings, and a variety of other dishes. If you’re curious about this versatile food item’s nutritional profile, we’re about to reveal 16 rice paper nutrition facts you need to know.

Table of Contents


A single rice paper wrapper (around 12 grams) contains approximately 30-35 calories. This makes rice paper a lower-calorie option compared to other types of wrappers like wheat-based tortillas or egg roll wrappers.


Rice paper is primarily composed of carbohydrates. A single wrapper contains around 7-8 grams of carbohydrates, which provide the body with essential energy.


The protein content in rice paper is relatively low. A single rice paper wrapper has about 0.5 grams of protein. Keep in mind, the fillings you choose for your spring rolls or other dishes can significantly increase the protein content of your meal.


Rice paper is virtually fat-free, with less than 0.1 gram of fat per wrapper. However, the total fat content of your dish may increase depending on the fillings and whether you choose to fry or keep your rolls fresh.


Rice paper is not a significant source of dietary fiber. A single wrapper contains less than 0.5 grams of fiber. You can boost the fiber content of your meal by choosing fiber-rich fillings such as vegetables or whole grains.


Rice paper is generally low in sodium, with a single wrapper containing about 25-35 milligrams of sodium. This makes it a suitable option for those watching their sodium intake.


Rice paper is sugar-free, making it a great choice for those monitoring their sugar intake. It’s worth noting that the final sugar content of your dish will depend on the ingredients you pair with the rice paper.


Rice paper is naturally gluten-free as it’s made from rice flour, making it a suitable choice for those with celiac disease or a sensitivity to gluten.


Rice paper contains a small amount of iron, a mineral essential for blood production. A serving of rice paper provides around 2% of the recommended daily intake of iron.

Versatility in Cooking

Rice paper is incredibly versatile in the kitchen. It can be used to make fresh spring rolls, fried spring rolls, and even desserts. The nutritional content of your dish will vary based on the fillings and the cooking method used.

rolling spring rolls with rice paper
Image from Adobe Stock

Rice Paper Calories vs. Wheat Wrappers

When compared to wheat-based wrappers, rice paper is generally lower in calories. For example, a typical wheat tortilla contains around 150 calories, whereas a rice paper wrapper contains just 30-35 calories.

Easy Digestion

Rice paper is light and easy to digest, making it a good option for those with sensitive stomachs or digestion issues. However, those with a rice intolerance or allergy should avoid it.


Rice paper is cholesterol-free. This makes it a heart-friendly choice for those monitoring their cholesterol levels.

Vegan and Vegetarian Friendly

Rice paper is vegan and vegetarian friendly, as it is made from rice flour, salt, and water.

Low in Allergens

Rice paper is a low-allergen food, making it a suitable option for those with food allergies or sensitivities. However, people with rice allergies should avoid rice paper.

Low Glycemic Index

Rice paper has a low glycemic index (GI), which means it won’t cause a rapid spike in blood sugar levels. This makes it a better option for individuals with diabetes or those looking to maintain stable blood sugar levels.

vietnamese woman making rice paper
Image from Adobe Stock

More About Rice Paper

Storing Rice Paper

Rice paper should be stored in a cool, dry place to maintain its quality and freshness. Once opened, keep the rice paper in an airtight container to prevent it from drying out or absorbing moisture.


Rice paper needs to be hydrated before use, as it is typically sold in a dehydrated state. To rehydrate, simply dip the rice paper in warm water for a few seconds until it becomes pliable. This process adds minimal nutritional content to the rice paper.

Creative Uses

While rice paper is most commonly used for spring rolls, it can also be used in a variety of creative ways. Try using it as a base for mini pizzas, making dessert wraps, or even using it as an edible decoration for cakes and other sweet treats.

Final Word

In conclusion, rice paper is a versatile, low-calorie, and gluten-free food option. It’s low in fat, sodium, and sugar, making it suitable for various dietary needs. By understanding these 16 rice paper nutrition facts, you can make informed decisions about incorporating rice paper into your meals and enjoy the delicious dishes it can create.