Rice paper wraps

Appetizer

Item Rating: 72/100

1 serving (28 grams) contains 45 calories, 0.5 grams of protein, 0.1 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		381.4
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		42.4 mg	1%
Total Carbohydrates		93.2 g	33%
	Dietary Fiber	0.8 g	2%
	Sugars	0 g
protein		4.2 g	8%
Vitamin D		0 mcg	0%
Calcium		16.9 mg	1%
Iron		0.8 mg	4%
Potassium		16.9 mg	0%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (1.8%)

Protein: 16 cal (4.2%)

Carbs: 372 cal (94.0%)

About Rice paper wraps

Rice paper wraps are thin, translucent sheets made from a mix of rice flour and tapioca flour. Originating from Vietnam, these wraps are a staple in Southeast Asian cuisine and are used to encapsulate fresh vegetables, herbs, proteins, and noodles for dishes like spring rolls. Nutritionally, rice paper is low in calories and fat, making it an excellent base for healthy, light meals. Each sheet typically provides around 30-45 calories, and while rice paper itself is not a significant source of vitamins or minerals, it's a neutral carrier for nutrient-dense contents such as vegetables and lean protein. Its versatility also makes it suitable for various dietary preferences, including gluten-free diets, due to its rice-based composition.

Health Benefits

• Rice paper wraps are gluten-free, making them an excellent alternative for individuals with gluten intolerance or celiac disease.
• Low in fat and calories, rice paper supports weight management when paired with nutrient-dense fillings.
• Rice paper wraps can be a good source of dietary fiber when stuffed with vegetables like lettuce, carrots, and cucumbers, supporting digestion and gut health.

Dietary Considerations

Allergens: Contains none inherently, potential allergens depend on fillings used

Suitable for: Gluten-free, vegetarian, vegan diets (if vegan fillings are used)

Not suitable for: Low-carb diets, diabetic diets needing strict carb control

Selection and Storage

Store dry rice paper in an airtight container in a cool, dry place. To prepare, dip the sheet in warm water for 5-10 seconds before use; do not soak for too long to avoid tearing.

Common Questions About Rice paper wraps Nutrition

Is rice paper high in protein?

Rice paper is not high in protein. A typical rice paper wrap (approximately 22 cm in diameter) contains about 0.3-0.5 grams of protein. It is primarily made from rice flour and tapioca starch, which are low-protein ingredients.

Can I eat rice paper wraps on a keto or low-carb diet?

Rice paper wraps are not ideal for a keto or low-carb diet. One large rice paper wrap contains about 8-10 grams of carbohydrates, which can add up quickly if you're sticking to a strict daily carb limit. They may fit better into a moderate-carb diet but are typically too high in carbs for keto.

Are there any health benefits or concerns with eating rice paper wraps?

Rice paper wraps are low in fat and calories, typically containing 30-35 calories per wrap, making them a healthy option for controlled portions. However, they provide minimal fiber, protein, or micronutrients, so it's best to pair them with nutrient-rich fillings like vegetables and lean proteins. For those with gluten sensitivity, rice paper wraps are naturally gluten-free.

What is the recommended serving size for rice paper wraps?

A serving size of rice paper wraps is generally 2-3 wraps, depending on how they're filled. Each wrap contributes roughly 30-35 calories, so portion sizes can be adjusted based on your caloric needs and the ingredients added inside.

How do rice paper wraps compare to tortillas or lettuce wraps?

Rice paper wraps are thinner and lower in calories than most tortillas but contain more carbohydrates than lettuce wraps. For example, a single large rice paper wrap has about 30-35 calories and 8-10 grams of carbs, whereas a typical flour tortilla has over 100 calories and 20-25 grams of carbs. Lettuce wraps are carb-free and calorie-free but less durable than rice paper.

Data Sources & Scientific References