How many calories does 1 rice paper have?: A Detailed Nutritional Breakdown

October 17, 2025 •

4 min read

According to nutritional data, a single small rice paper wrapper can contain as few as 20 calories, while a larger sheet can have over 50 calories. The exact count of how many calories does 1 rice paper have varies depending on its size and thickness, but it remains a low-calorie foundation for meals.

Quick Summary

Calories in rice paper vary by size, ranging from approximately 20 for a small sheet to 56 for a large one. Composed mainly of carbohydrates from rice flour and tapioca, it's gluten-free and very low in fat. The overall calorie content of a finished dish depends heavily on the fillings and sauces used.

Key Points

Variable Calories: The calorie count for a single rice paper sheet depends on its size, ranging from approximately 20 for a small sheet to 56 for a large sheet.
Low in Fat: Rice paper is naturally low in fat and primarily consists of carbohydrates, making it a light choice for wraps.
Gluten-Free: Made from rice flour and tapioca, rice paper is an excellent gluten-free alternative to wheat-based wrappers.
Fillings Matter Most: The nutritional impact of a rice paper roll comes mainly from its fillings and sauces, so focus on lean protein and lots of vegetables.
Fresh vs. Fried: Fresh rice paper rolls (summer rolls) are significantly lower in calories than deep-fried spring rolls, making them a healthier choice.
Healthy Filling Ideas: Use ingredients like shrimp, baked tofu, fresh herbs, shredded vegetables, and avocado to create a balanced, low-calorie meal.

Understanding the Calorie Count of Rice Paper

The calorie content of a single rice paper wrapper is surprisingly low, making it a popular choice for those mindful of their caloric intake. However, the exact number varies significantly based on the wrapper's size. Rice paper is made from a simple blend of rice flour, water, tapioca flour, and salt, and because it's so thin, it doesn't contribute many calories to a meal on its own. For context, here are the typical calorie counts for different sizes based on nutritional data:

Small (approx. 16 cm diameter): Around 20 calories
Medium (approx. 22 cm diameter): Approximately 47-51 calories
Large (approx. 32 cm diameter): Up to 56 calories

It's important to remember that these are average figures and can differ slightly between brands. The tapioca flour, added for pliability and translucence, is a key component contributing to the carbohydrate content. Since rice paper is not a significant source of vitamins or minerals, its primary role is as a low-calorie, gluten-free vessel for healthier ingredients.

Beyond Calories: The Nutritional Profile

While the low calorie count is appealing, it's beneficial to look at the broader nutritional picture. A single rice paper wrapper is mostly carbohydrates, containing negligible amounts of fat and minimal protein. It is naturally gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease. The sodium content can vary by brand, so it is always a good idea to check the nutrition label for precise information if you are monitoring your salt intake. The real nutritional value comes from the filling, which can easily transform a simple wrapper into a nutrient-dense meal.

Rice Paper vs. Other Wrappers

When considering fresh rolls, rice paper offers several advantages over other common wrappers, particularly in terms of preparation method and calories. The comparison below highlights the differences between rice paper rolls (often called summer rolls), fried spring rolls, and lettuce wraps.


Feature	Fresh Rice Paper Rolls	Fried Spring Rolls	Lettuce Wraps
Wrapper	Thin, translucent rice paper	Thicker, often wheat-based dough	Fresh lettuce leaves (e.g., butter or iceberg)
Preparation	Soaked in water until pliable, no cooking	Filled and then deep-fried	No preparation needed for the wrap itself
Cooking Method	Uncooked, eaten fresh	Deep-fried, high-fat	Uncooked, fresh
Calorie Count	Lower calorie due to fresh preparation	Significantly higher calories due to deep-frying	Very low calorie, essentially negligible
Texture	Soft, chewy, and sticky when wet	Crispy and crunchy	Crisp and watery
Gluten	Gluten-free	May contain gluten, depending on the wrapper	Gluten-free

How to Incorporate Rice Paper into a Healthy Diet

For those on a diet, rice paper is an excellent tool for creating light, healthy meals. The key is in the filling and accompanying sauces.

Filling with Nutrient-Dense Ingredients

Lean Protein: Choose lean protein sources like cooked shrimp, tofu, or thinly sliced chicken breast. This adds a satiating element without excess fat. For vegans, pan-fried tofu or tempeh are great options.
Fresh Vegetables: Load up on shredded carrots, cucumber, cabbage, bell peppers, and bean sprouts. The high fiber and water content of fresh veggies help you feel full and contribute important vitamins and minerals.
Healthy Fats: Add a few slices of avocado for healthy monounsaturated fats and a creamy texture.
Herbs: Include a generous handful of fresh herbs like mint, basil, and cilantro for flavor, which can reduce the need for high-calorie sauces.

Be Mindful of Sauces

Dipping sauces can turn a healthy rice paper roll into a calorie bomb if you're not careful. Traditional peanut sauces, while delicious, can be high in fat and sugar. A simple and healthier alternative is a light dipping sauce made from soy sauce, a little rice vinegar, ginger, and a dash of honey or sriracha.

Preparation Tips

Soaking: Use warm water and only soak one rice paper sheet at a time for about 10-30 seconds until pliable. Don't over-soak, or it will become too sticky and difficult to roll.
Rolling: Practice makes perfect. Place your filling slightly off-center, fold in the sides, and roll tightly like a burrito.
Baking: For a crispy texture without deep-frying, you can bake rice paper rolls in the oven or air fryer after rolling. just be mindful of added oil.

Conclusion: Making Informed Choices with Rice Paper

In summary, the number of calories in a single rice paper wrapper is quite low, making it an excellent base for a nutritious and light meal. The ultimate caloric and nutritional value of your dish, however, depends heavily on the fillings and sauces you choose. By opting for lean proteins, plenty of fresh vegetables, and mindful dipping sauces, you can create a delicious and diet-friendly meal that is also naturally gluten-free. Rice paper is a versatile and healthy option when used correctly, providing a satisfying and flavorful alternative to heavier wraps and fried foods. For more detailed information on wrapping techniques, check out this guide on How to Wrap Rice Paper Rolls.

Frequently Asked Questions

Yes, rice paper can be excellent for weight loss. The wrappers themselves are low in calories and fat, but their healthfulness depends on the fillings you choose. Opting for lean protein and lots of fresh vegetables keeps the calorie count low while providing fiber and nutrients.

Rice paper is typically made from a simple blend of ingredients, including rice flour, tapioca flour (for texture), water, and salt.

To soften a rice paper wrapper, you should dip it in a bowl of warm water for about 10 to 30 seconds until it becomes pliable. Avoid over-soaking, as it will become too sticky to handle.

Fresh rice paper rolls, often called summer rolls, are significantly healthier than fried spring rolls. The difference lies in the cooking method; rice paper rolls are not cooked, while fried spring rolls are deep-fried, adding a significant amount of fat and calories.

Yes, traditional rice paper made from rice and tapioca flour is naturally gluten-free. This makes it a great option for individuals with gluten sensitivities or celiac disease.

Yes, you can bake rice paper for a crispy, lower-fat alternative to deep-frying. After filling and rolling, you can bake them in an oven or air fryer until they are golden brown.

To prevent rice paper from becoming overly sticky, work with one sheet at a time and avoid over-soaking it. Soaking for just 10-30 seconds in warm water is enough. Working quickly and placing the moistened paper on a clean, flat surface will also help.