Rice Paper: Calories & Nutrition Facts (Per Sheet)

Summarize with:

ChatGPT

Claude

AI Mode

Perplexity

One dry 22 cm rice paper sheet (about 9 g) has roughly 31 calories, 7.8 g carbohydrate and no fat, and almost no protein or fiber. It is starch from tapioca and rice, so the wrapper itself adds little; the filling and dipping sauce decide the calories of a roll.

Quick Nutrition Facts

Per 1 sheet (about 9 g, 22 cm)

Nutrient	Amount
Calories	31 kcal
Protein	0.1g
Carbohydrates	7.8g
Fiber	0.1g
Sugars	0g
Fat	0g
Sodium	14 mg

Macronutrient Breakdown

Start NutriScan onboarding to personalize your plan

NUTRITIONIST'S INSIGHT

A rice paper sheet is a thin starch wrapper, close to 30 calories and 8 g of carbohydrate each. Two or three sheets per roll is common, so the wrapper alone is about 60 to 90 calories before any filling. It has no real protein or fiber, so a roll only fills you up if you load it with shrimp, tofu, egg or chicken and plenty of raw vegetables. Watch the peanut or hoisin dip, which often has more calories than the wrapper. Sodium on the label varies by brand, so read it if you limit salt.

Myth Busters

MYTH #1: Rice paper has almost no calories.

TRUTH: A dry sheet has about 31 calories and 7.8 g of carbohydrate (Lion Brand label, 348 kcal per 100 g). It is low per sheet, but three sheets are about 93 calories, and double-wrapped rolls add up. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Mekong Vietnam Rice Paper, per 100 g (FatSecret)

MYTH #2: Rice paper is a low-carb wrap.

TRUTH: About 87 g of every 100 g is carbohydrate on the Lion Brand label, so a sheet carries around 8 g. It is lighter than a flour tortilla, but it is still a starch wrapper and does not suit a strict low-carb plan. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Banh Trang rice paper, 3 sheets (28 g) (FatSecret)

MYTH #3: Rice paper is the same as gluten-free rice flour bread.

TRUTH: Most rice paper is made from tapioca starch, rice and salt, which contain no wheat. Some brands add wheat starch or other ingredients, so check the ingredient list if you avoid gluten. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Mekong Vietnam Rice Paper, per 100 g (FatSecret)

MYTH #4: All rice paper has the same sodium.

TRUTH: Labels differ widely. Lion Brand lists 155 mg per 100 g (about 14 mg a sheet), while one crowdsourced entry lists 720 mg per 100 g and Three Ladies lists 290 mg for 6 sheets (about 48 mg a sheet). Check the pack. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Mekong Vietnam Rice Paper, per 100 g (FatSecret); Three Ladies Rice Paper, 6 sheets (68 g) (FatSecret)

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 31 kcal per sheet with no fat, so rolls packed with vegetables and lean protein stay light. The dip and fried fillings are where calories come from. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Banh Trang rice paper, 3 sheets (28 g) (FatSecret)
Muscle Gain		Almost no protein in the wrapper (about 0.1 g a sheet). Useful only as a carbohydrate vehicle around shrimp, chicken or tofu. Mekong Vietnam Rice Paper, per 100 g (FatSecret)
Diabetes Management		A refined starch wrapper with about 8 g of carbohydrate a sheet and little fiber. Count the sheets and pair with protein and vegetables. No tested glycemic index was found for rice paper itself. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Carbohydrates and Blood Sugar (Harvard T.H. Chan School of Public Health)
Heart Health		No fat and a modest sodium load per sheet on most labels. The overall result depends on the sauce and filling. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g); Three Ladies Rice Paper, 6 sheets (68 g) (FatSecret)
General Wellness		A light gluten-free-style wrapper but low in fiber, protein and micronutrients. Good when it carries vegetables and protein. Lion Brand Rice Paper 22cm: manufacturer nutrition panel (per 75 g and per 100 g)

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Rice Paper

Rice paper is refined starch (tapioca and rice) with almost no fat, protein or fiber, so the wrapper digests quickly. This curve estimates the response to a roll made with two sheets (about 16 g carbohydrate) and a shrimp and vegetable filling: a modest peak near 45 to 60 minutes, then a return toward baseline. The same sheets eaten with only noodles and sweet dip would rise higher. International Tables of Glycemic Index and Glycemic Load Values: 2008 (Atkinson, Foster-Powell, Brand-Miller); Carbohydrates and Blood Sugar (Harvard T.H. Chan School of Public Health)

Estimated Glucose Response (1 roll, 2 sheets with shrimp and vegetables)

Estimated curve for a starch-based wrapper with a protein filling. No tested glycemic index for rice paper was found. Individual responses vary with metabolism, prior meal and activity. Not medical advice.

How to flatten the spike

Fill rolls with shrimp, chicken, tofu or egg and a large handful of raw vegetables to slow the carbohydrate.
Count sheets by carbohydrate: each sheet is about 8 g, so two sheets is about 16 g.
Skip the double wrap and fried fillings unless you want the extra calories.
Go easy on sweet chili or hoisin dips, which add sugar; a lime and fish sauce dip is lighter.

Cultural Significance

Rice paper (banh trang) is a Vietnamese staple made by steaming a thin batter of rice and tapioca on a cloth and sun-drying it on bamboo racks. Softened in water, it wraps goi cuon summer rolls and is the base for fried cha gio rolls. Versions made from rice flour alone are also found in Thai and Cambodian cooking.

Compare & Substitute

Rice Paper vs Similar Foods

Nutrient	Lettuce leaf wrap (1 large leaf, ~15 g)	Small flour tortilla (1, ~30 g)	Nori sheet (1 sheet, ~2.6 g)	Egg roll wrapper (1, ~28 g)
Calories	2 kcal	94 kcal	1 kcal	85 kcal
Protein	0.2g	2.4g	0.3g	2.6g
Carbohydrates	0.4g	15.5g	0.1g	17.5g
Fat	0g	2.4g	0g	0.3g

Frequently Asked Questions

How many calories are in a sheet of rice paper?

One dry 22 cm sheet (about 9 g) has about 31 calories, based on the Lion Brand label of 348 kcal per 100 g. Some databases list 43 calories for a larger sheet.

How many carbs are in rice paper?

About 7.8 g of carbohydrate per 9 g sheet, with almost no fiber or sugar. The label lists 87 g carbohydrate per 100 g.

Is rice paper good for weight loss?

It can be. A sheet is about 31 calories with no fat, so rolls filled with vegetables and lean protein are light. Calories rise quickly with extra sheets, fried fillings and peanut dip.

Is rice paper gluten-free?

Most rice paper is made from tapioca starch, rice, water and salt, which contain no gluten. Some brands add wheat starch, so read the ingredient list.