Rice paper rolls

Lunch

Item Rating: 73/100

1 serving (100 grams) contains 150 calories, 3.0 grams of protein, 1.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		375
% Daily Value*
Total Fat		2.5 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		500 mg	21%
Total Carbohydrates		75 g	27%
	Dietary Fiber	2.5 g	8%
	Sugars	5 g
protein		7.5 g	15%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		1.2 mg	6%
Potassium		250 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 22 cal (6.4%)

Protein: 30 cal (8.5%)

Carbs: 300 cal (85.1%)

About Rice paper rolls

Rice paper rolls, originating from Vietnamese cuisine, are a popular dish made by wrapping a variety of fresh ingredients like vegetables, herbs, and proteins in thin translucent rice paper. These rolls are light and nutritious, often accompanied by dipping sauces such as peanut or hoisin-based sauces. With their focus on fresh and minimally processed ingredients, rice paper rolls offer a balanced macronutrient profile that includes complex carbohydrates from rice paper, dietary fiber from vegetables, and protein when prawns, tofu, or chicken are added. Low in fat and calories, they make an excellent choice for a healthy snack or light meal.

Health Benefits

• Supports digestion due to dietary fiber in ingredients like lettuce, carrots, and herbs.
• Provides essential micronutrients like vitamin A from carrots (important for eye health) and vitamin K from fresh herbs (supports blood clotting).
• Low in fat, making it beneficial for weight management when part of a balanced diet.
• Rich in antioxidants like vitamin C from bell peppers or herbs included in the rolls, which support the immune system.
• Can provide lean protein from options like shrimp or tofu, essential for muscle growth and repair.

Dietary Considerations

Allergens: Contains peanuts (from dipping sauce), gluten (if soy sauce is used in the dipping sauce), shellfish (if made with shrimp)

Suitable for: Gluten-free (if using tamari or no sauce with gluten), low-fat diets, vegetarian (if made with tofu or without meat)

Not suitable for: Nut allergies (due to dipping sauce), those with shellfish allergies (if shrimp is included)

Selection and Storage

Rice paper rolls should be stored in an airtight container in the refrigerator and consumed within 1-2 days to maintain freshness. Keep a damp paper towel over the rolls to prevent the rice paper from drying out.

Common Questions About Rice paper rolls Nutrition

What is the nutritional content of rice paper rolls?

Rice paper rolls are moderately low in calories, with an average roll containing about 100-120 calories, depending on the filling. They are typically low in fat but not particularly high in protein, offering around 2-3 grams per roll. They can also provide some vitamins (like vitamin A and C) if filled with fresh vegetables and herbs.

Are rice paper rolls suitable for a keto or low-carb diet?

Rice paper rolls are not ideal for keto or strict low-carb diets as they are made primarily from rice flour, which is high in carbohydrates. A single 6-inch rice paper wrapper contains about 8-10 grams of net carbs, and the total carb content increases depending on the filling ingredients.

Are rice paper rolls healthy to eat regularly?

Rice paper rolls can be a healthy meal option as they are often low in fat and can include fresh vegetables, lean proteins, and healthy herbs. However, the key is in the filling and dipping sauce—opting for fresh, nutrient-dense fillings and limiting sugary or high-sodium dipping sauces keeps them a nutritious choice.

How many rice paper rolls should I eat in one serving?

A serving size for a meal is typically 2-3 medium-sized rice paper rolls, depending on your calorie and protein needs. Pairing them with a protein-rich dipping sauce like peanut or hoisin sauce can make the meal more balanced.

How do rice paper rolls compare to spring rolls?

Rice paper rolls are a healthier option compared to traditional fried spring rolls. While rice paper rolls are fresh and typically lower in calories and fat, spring rolls are fried, adding significant amounts of oil and calories. For a lighter meal, rice paper rolls are the better choice.

Data Sources & Scientific References