Is Rice Paper Low Carb? A Guide to Carb Counts and Alternatives

November 30, 2025 •

4 min read

While many perceive rice paper as a healthy, low-calorie option, individual sheets can contain between 4 and 11 grams of carbohydrates, depending on the brand and size. The core question of whether is rice paper low carb depends on your specific dietary goals.

Quick Summary

Analyzes the carbohydrate content of rice paper for low carb and ketogenic diets. Compares rice paper to other wraps and suggests low-carb alternatives, as well as keto-friendly filling options for spring rolls.

Key Points

Rice Paper is Not Strictly Low-Carb: Made from rice and tapioca flour, a single sheet can contain 4-11g of carbs, unsuitable for strict keto diets.
Carb Count Adds Up Quickly: The carbs from wrappers, plus traditional noodles and sugary sauces, can push the total carb load of a spring roll high.
Keto-Friendly Alternatives Exist: Excellent low-carb options for wrappers include lettuce leaves, blanched collard greens, seaweed sheets, and homemade egg-based wraps.
Focus on Low-Carb Fillings and Sauces: Replace rice noodles with spiralized vegetables or shirataki noodles, and use keto-friendly sauces to reduce carb intake.
Mindful Consumption is Key: For less restrictive diets, moderate use of rice paper is acceptable, but careful attention to portion size and filling ingredients is necessary.
Homemade Wraps Offer Control: DIY wraps using ingredients like almond flour or egg whites give you complete control over the carb content.

Understanding Rice Paper Composition

To determine if rice paper is low carb, it is essential to look at its primary ingredients. Traditional rice paper, also known as bánh tráng, is typically made from a combination of rice flour, tapioca starch, water, and salt. These ingredients are processed into thin, brittle sheets that become pliable when dipped in water. While the wrappers are very thin, the carbohydrate content comes mainly from the rice flour and tapioca starch, both of which are high in carbohydrates. This is in stark contrast to leafy greens, which contain minimal carbs. Different brands and sheet sizes can result in a varied carb count, making it crucial to check the nutritional information on the specific package you purchase.

Rice Paper and Low-Carb Diets: The Numbers Game

For those on a strict ketogenic diet, where daily net carb intake is often limited to 20-50 grams, the carbohydrates in rice paper can accumulate quickly. A single 8-inch sheet of rice paper can contain anywhere from 4 to over 10 grams of total carbohydrates. If you plan to eat multiple spring rolls, the carbs from the wrappers alone can easily push you over your daily limit. For example, consuming just two to three spring rolls could use up a significant portion of your daily carb budget, leaving little room for other foods. On the other hand, for a less restrictive low-carb diet, or as a treat, rice paper can be a more suitable option, especially when compared to higher-carb alternatives like flour tortillas.

How Carb-Heavy Fillings and Sauces Add Up

The total carbohydrate load of a spring roll is not just the wrapper. Traditional Vietnamese spring rolls often include vermicelli rice noodles, which are high in carbohydrates. Furthermore, popular dipping sauces, like traditional peanut sauce, are often sweetened and can be loaded with sugar, dramatically increasing the overall carb count. For a low-carb version, it's vital to be mindful of all components. Omitting the rice noodles and using a keto-friendly sauce, or simply a light vinaigrette, can significantly lower the final carb count of your meal.

Keto-Friendly Alternatives to Rice Paper

If you need to eliminate rice paper completely for a strict keto lifestyle, several excellent alternatives can still deliver a fresh, satisfying, and crunchy wrap experience. These substitutes allow you to enjoy a similar meal concept without the carbohydrate guilt.

Lettuce Wraps: Large, crisp lettuce leaves like iceberg or butter lettuce are a classic, virtually carb-free wrapper. They provide a satisfying crunch and a neutral taste that complements a variety of fillings.
Collard Greens: Blanched collard green leaves are sturdy and mild-flavored, making them an excellent choice for a more robust, burrito-style wrap.
Cabbage Leaves: Steamed cabbage leaves, particularly savoy cabbage, can be used as a soft, pliable wrapper.
Seaweed Sheets (Nori): For a sushi-roll style spring roll, nori sheets offer a distinct flavor and are very low in carbohydrates. They are ready to use and require no special prep.
Homemade Keto Wraps: Recipes exist for making low-carb wraps from ingredients like egg whites or psyllium husk, offering a more paper-like texture and consistency.

Creating Low-Carb Spring Rolls: Ingredient Swaps

To make your spring rolls truly low-carb, it's not enough to just use a low-carb wrapper. Careful consideration of the fillings and sauces is essential.

Replace Rice Noodles: Swap high-carb vermicelli noodles with spiralized vegetables like cucumber or zucchini, or use shirataki (miracle) noodles, which are virtually carb-free.
Fill with Lean Protein: Incorporate lean proteins such as shrimp, grilled chicken, shredded pork, or tofu to add substance and satiety without excess carbs.
Boost with Low-Carb Veggies: Load up on fresh, crisp vegetables like bell peppers, cucumbers, bean sprouts, and herbs. These add fiber and nutrients without a significant carb impact.
Make a Keto Sauce: Instead of a sugar-laden peanut sauce, create a low-carb version using natural keto peanut butter, coconut aminos, lime juice, and a keto-friendly sweetener. A simple tamari and ginger sauce is also a great option.

Comparison of Wraps: Rice Paper vs. Low-Carb Alternatives

Here is a comparison of traditional rice paper with common low-carb and keto-friendly alternatives to help you make an informed choice for your diet.


Wrap Type	Primary Ingredient	Estimated Carbs per Wrapper	Pros	Cons
Rice Paper	Rice and Tapioca Flour	~4–11g (depending on size)	Pliable, authentic texture, holds fillings well.	Significant carb content, not suitable for strict keto.
Lettuce Wraps	Lettuce (e.g., Iceberg)	<1g	Virtually no carbs, fresh, crunchy, easy to find.	Can be less structurally sound, prone to tearing.
Blanched Collard Greens	Collard Green Leaves	<1g	Very sturdy, mild flavor, easy to wrap.	Requires blanching to soften, slightly bitter taste for some.
Keto Egg Wraps	Egg Whites, Almond Milk	<1g	Very low carb, high protein, flexible and durable.	Requires preparation, may have an eggy taste.
Seaweed (Nori)	Seaweed	~0g	Ready to use, authentic Asian flavor, holds shape.	Flavor might not suit all fillings, requires a bamboo mat for rolling.

Conclusion: Making the Right Choice for Your Diet

For individuals on a strict ketogenic diet, the answer to "Is rice paper low carb?" is generally no, due to its carbohydrate content, even in a small portion. The best approach for keto followers is to use a truly low-carb alternative like lettuce wraps or homemade keto wrappers. However, for those on a more moderate low-carb diet or simply monitoring their intake, rice paper can be enjoyed in moderation, especially when paired with low-carb fillings and sauces. The key is to be mindful of serving sizes and to fill your spring rolls with protein and vegetables instead of starchy noodles. Ultimately, the best choice depends on your specific dietary restrictions and goals.

For more information on crafting truly low-carb Asian meals, including spring roll alternatives, see the resources available on sites like KetoDiet Blog.

Frequently Asked Questions

The carbohydrate content varies by brand and size, but a single 8-inch sheet of rice paper can contain between 4 and 11 grams of total carbohydrates. Some brands list higher amounts for a single serving of multiple sheets.

For most strict ketogenic diets, rice paper is not considered low-carb enough. Its carb count can quickly add up, potentially exceeding your daily net carb limit, especially if consuming multiple rolls.

Effective low-carb alternatives include crisp lettuce leaves (like iceberg), blanched collard or cabbage leaves, seaweed sheets (nori), and homemade egg-white or almond flour wraps.

To reduce carbs, replace traditional rice paper with a low-carb alternative, omit high-carb rice noodles in favor of spiralized vegetables or shirataki noodles, and choose a sugar-free, keto-friendly dipping sauce.

Yes, you can make keto-friendly dipping sauces by replacing sugar with a keto-approved sweetener, using coconut aminos instead of soy sauce, and thinning a low-sugar peanut butter with water and lime juice.

Yes, a sheet of rice paper typically contains fewer carbohydrates than a standard flour tortilla or egg roll wrapper. However, this is not a comparison to low-carb specific wraps.

Yes, if you follow a more moderate low-carb approach, you can include rice paper in moderation. Just be mindful of your overall carb intake for the day and control portion sizes.