How many carbs are in Vietnamese rice paper? A nutritional diet guide

October 23, 2025 •

4 min read

Did you know that the carbohydrate count in Vietnamese rice paper can vary significantly depending on the brand and size? Understanding how many carbs are in Vietnamese rice paper is crucial for anyone monitoring their intake, especially those on a low-carb or weight-loss diet, as the total can add up quickly.

Quick Summary

Vietnamese rice paper is a gluten-free wrapper primarily made of carbohydrates, typically containing between 5 and 10 grams per sheet, though some brands may have higher counts. The overall carb content of a rice paper roll is heavily influenced by its fillings and dipping sauce.

Key Points

Moderate Carbohydrates per Sheet: A single, medium sheet of rice paper typically contains 8 to 10 grams of carbs, which can add up if multiple rolls are eaten.
Fillings and Sauces are Key: The total carbohydrate count of a rice paper roll is most influenced by the fillings, like vermicelli noodles, and high-sugar dipping sauces.
Healthier than Flour Wraps: Rice paper is a lower-carb, low-fat, and gluten-free alternative to wheat-based wraps like tortillas and egg roll wrappers.
Not Keto-Friendly: Due to its rice and tapioca starch content, rice paper is not suitable for a strict ketogenic diet, where every carb counts towards a very low daily limit.
Easy to Modify for Low-Carb: You can significantly reduce the carb load by swapping rice noodles for more vegetables and using low-sugar dipping sauces.
Excellent Low-Carb Alternatives: For minimal carbs, consider using large lettuce leaves, collard green wraps, or seaweed sheets (nori) instead of rice paper.

Understanding the Carbohydrate Content in Rice Paper

Vietnamese rice paper, or bánh tráng, is a thin, translucent sheet used to make fresh spring rolls. Its primary ingredients are rice flour, water, and sometimes tapioca starch and salt. Because it is essentially a dried sheet of starch, rice paper consists almost entirely of carbohydrates. However, the exact carb count per sheet is not standardized and depends on the brand and size of the wrapper.

For a medium sheet weighing around 15 grams, the carb count generally falls in the range of 8 to 10 grams. Some brands might show a higher carb count per serving on their packaging, but this is often based on multiple sheets. For example, a 20g serving of one brand contains 16.4g of carbs, representing two pieces. While a single sheet may seem low-carb, consuming several rolls in a sitting can quickly increase your total carbohydrate intake.

Rice Paper vs. Other Wraps: A Carb Comparison

When choosing a wrap for your meal, it's helpful to compare Vietnamese rice paper to other common options. This table highlights the significant differences in carbohydrate content per serving.


Wrap Type	Serving Size	Approximate Carbs (g)	Notes
Rice Paper	1 medium sheet (15g)	~8.4–10g	Gluten-free and low-fat, but adds up quickly.
Flour Tortilla	1 (8-inch) tortilla	~24g	Considerably higher in carbs and calories.
Egg Roll Wrapper	1 wrapper	~15g	Also wheat-based and higher in carbs than rice paper.
Lettuce Leaf	1 medium leaf	~1g	Excellent, very low-carb and low-calorie alternative.
Nori Sheet	1 sheet (3g)	<1g	Very low-carb, but has a distinct flavor.

As the comparison shows, rice paper offers a lower-carb alternative to traditional flour-based wraps like tortillas and egg roll wrappers. However, it is not a zero-carb option and can't compete with substitutes like lettuce or nori for those on very strict low-carb diets.

Factors Influencing the Total Carb Count of Your Meal

The number of carbohydrates in your meal isn't determined solely by the rice paper itself. The contents of your spring roll and the dipping sauce are the main drivers of the overall nutritional profile.

Fillings: Traditional spring rolls often contain vermicelli rice noodles, which are pure carbohydrates. Adding a handful of these noodles can double or triple the carbohydrate content of the roll. Other high-carb additions include starchy vegetables like carrots, depending on the quantity used.
Dipping Sauces: Many sauces served with spring rolls are high in sugar, a form of carbohydrate. The classic peanut sauce, for example, is notoriously high in sugar and calories. Opting for a sugary sauce can negate the benefits of using a low-calorie wrapper.
Preparation Method: The way you prepare the rolls also matters. Fresh spring rolls are uncooked and therefore naturally low in fat. However, if you choose to fry them, you will significantly increase the total calories and fat.

Strategies for Creating Low-Carb Rice Paper Rolls

If you want to enjoy rice paper rolls while keeping your carb count in check, follow these simple strategies:

Minimize Vermicelli Noodles: Reduce or completely eliminate the rice vermicelli noodles. Replace the bulk with more low-carb vegetables.
Pack in the Veggies: Load your rolls with plenty of fresh, non-starchy vegetables like lettuce, cucumber, bell peppers, bean sprouts, and herbs. This adds crunch, fiber, and nutrients for minimal calories and carbs.
Focus on Lean Protein: Add lean protein sources such as shrimp, chicken breast, or tofu. Protein helps increase satiety and balances the meal.
Choose Lighter Sauces: Instead of traditional peanut sauce, opt for a low-sugar alternative. A simple mixture of lime juice, low-sodium soy sauce, and a little chili is a great option. For a low-carb peanut-style sauce, use a sugar-free peanut butter and sweetener.
Control Portion Sizes: Stick to a limited number of rolls per meal to keep overall carb intake low. Remember that every single sheet contributes to the total count.

Low-Carb and Keto-Friendly Alternatives to Rice Paper

For those on a very strict low-carb or ketogenic diet, even the carbs in rice paper might be too high. Fortunately, several excellent alternatives offer a similar texture or function with far fewer carbohydrates.

Lettuce Wraps: Large, pliable leaves like butter lettuce, romaine, or cabbage are perfect for wrapping fillings. They provide a crisp, refreshing texture with negligible carbs.
Collard Green Wraps: Blanched collard green leaves are a sturdy, low-carb wrap that holds up well to fillings.
Nori Sheets: Sheets of dried seaweed, typically used for sushi, offer a very low-carb and nutrient-dense alternative. They do have a distinct umami flavor that can complement certain fillings.
Keto-Specific Wraps: Some specialty recipes use gelatin, gum arabic, and egg whites to create a rice-less, ultra-low-carb wrapper that mimics rice paper. You can find these recipes online for a DIY solution. An authoritative resource on making keto spring rolls can be found here.

Conclusion: Making Informed Dietary Choices with Rice Paper

Vietnamese rice paper is, in and of itself, a relatively low-carb and healthy wrapping option compared to other flour-based choices. However, its overall impact on your nutritional diet is highly dependent on what you choose to put inside it. For a truly low-carb or keto-friendly meal, the focus should shift from the wrapper to the fillings and sauces.

By prioritizing lean proteins, a generous amount of fresh, non-starchy vegetables, and light dipping sauces, you can create a satisfying and nutritious spring roll meal. For those needing an even lower carb count, using alternatives like lettuce or nori is a great strategy. With a little mindfulness, Vietnamese rice paper rolls can be a delicious and healthy part of your dietary plan.

Frequently Asked Questions

Rice paper has significantly fewer carbohydrates than a flour tortilla. A typical medium rice paper sheet contains about 8-10g of carbs, while an 8-inch flour tortilla has around 24g.

No, Vietnamese rice paper is not suitable for a strict ketogenic diet. While low-fat and low-calorie, it is made primarily of rice and tapioca starches, making it carb-heavy. The carbs can easily exceed daily keto limits, especially if more than one roll is consumed.

Rice paper wrappers are typically made from a simple mix of rice flour, water, and sometimes tapioca starch and salt. This combination gives them their unique, pliable texture when moistened.

The healthiness of a rice paper roll depends largely on its fillings and dipping sauce. When filled with fresh vegetables and lean protein, it can be a very healthy, low-fat, and nutrient-dense meal. However, adding lots of rice noodles or high-sugar sauces will increase the calorie and carb count.

To reduce carbs, minimize or omit the rice vermicelli noodles. Instead, fill your rolls with extra fresh, crunchy vegetables like lettuce, cucumber, and bell peppers. Also, use a low-sugar dipping sauce instead of a traditional high-sugar peanut sauce.

Yes, traditional Vietnamese rice paper made from rice flour and tapioca starch is naturally gluten-free. This makes it an excellent choice for individuals with celiac disease or gluten sensitivity.

Great low-carb alternatives to rice paper include large lettuce leaves (like butter lettuce or romaine), blanched collard green leaves, and seaweed sheets (nori). These options offer minimal carbohydrates while providing a wrapping function.