Rice Paper Nutrition Facts: Calories, Carbs, Protein & USDA Data

Everything you need in one sheet — calorie count, macronutrient breakdown, sodium levels, brand comparisons, glycemic index, diet compatibility, and how rice paper stacks up against every other wrapper on the shelf.

One small rice paper sheet (5 grams, USDA standard serving) has 16 calories, 3.6 grams of carbohydrates, 0.25 to 0.3 grams of protein, and virtually no fat or fiber. Rice paper is gluten-free in its pure form, low in sodium, and made almost entirely of rice flour, water, and sometimes tapioca starch. About 90 percent of its calories come from carbohydrates.

Rice Paper Nutrition Facts 

Rice paper — also called spring roll wrappers or in Vietnamese, bánh tráng — is a thin, translucent edible sheet used to wrap fresh and fried spring rolls. The USDA FoodData Central database classifies it under the “Crackers, excludes saltines” category.

Per one small sheet (5 g, ~6-3/8 inch diameter):

• Calories: 16
• Total Fat: 0.06–0.1 g (0% DV)
• Saturated Fat: Negligible
• Cholesterol: 0 mg
• Sodium: 15–16 mg (1% DV)
• Total Carbohydrates: 3.6 g (1% DV)
• Dietary Fiber: ~0–0.1 g (0% DV)
• Sugars: 0 g
• Protein: 0.25–0.3 g (1% DV)

The wrapper itself contributes very little to a finished roll’s nutrition. The filling does most of the heavy lifting.

Rice Paper Macronutrient Breakdown

Rice paper is unusual in how neutral it is nutritionally. A single sheet contains:

• No saturated fat
• No cholesterol
• No sugar
• Almost no fiber
• Very little sodium

That neutrality is the reason it works so well as a wrapper. The rice paper does not compete with the fillings — it is a vehicle.

Macronutrient	Per 5 g Sheet	% of Total Calories
Carbohydrates	3.6 g	~90%
Protein	0.25–0.3 g	~6–7%
Fat	0.06–0.1 g	~3%

Rice paper is essentially a thin sheet of complex carbohydrate. There is no meaningful protein, fat, or fiber.

Rice Paper Nutrition Per 100 g (Dry Weight)

For recipe scaling, bulk purchases, or restaurant prep, here is the per-100 g dry weight breakdown:

• Calories: 320–350 kcal
• Total carbohydrates: 73–77 g
• Protein: 5–6 g
• Fat: 0.5–1 g
• Sodium: Varies by brand (typically low to moderate)

That makes rice paper nutritionally similar to dry rice or rice noodles on a per-gram basis. The reason it feels “lighter” at the table is not that it is intrinsically lower in calories — it is that each sheet is so thin. A typical commercial sheet weighs 5 to 14 grams, so a single wrap rarely adds more than 20 to 50 calories.

How Is Rice Paper Made?

Rice paper has been made the same way for centuries. The process is simple but precise.

1. The batter. Finely milled rice flour is mixed with water and a pinch of salt. Tapioca starch is sometimes added for elasticity and a more pliable wrapper.
2. The cooking. The batter is poured into thin circles on a stretched cotton cloth over boiling water. Steam cooks each sheet in about 30 seconds.
3. Sun-drying. The cooked sheets are lifted onto woven bamboo mats and dried in direct sunlight until brittle.
4. Packaging. Dried sheets are stacked, sometimes layered with paper, and sealed for shelf life.

In Vietnam’s Mekong Delta, where most commercial bánh tráng originates, this process is still done by hand in small family workshops. The bamboo grid marks the wrapper’s surface with the characteristic crosshatch pattern you see on every sheet. Modern factory production uses steel belts and dehydrators, but the recipe is unchanged: rice flour, water, and sun (or its industrial equivalent).

This manufacturing simplicity is the reason rice paper’s nutrition profile is so clean. There is nothing added to bulk it up — no fats, no sweeteners, no preservatives, no fillers. What you see on the label is what you get.

Commercial Rice Paper Sheet Sizes & Nutrition

Not all rice paper is the same size. A larger sheet means more rice flour per piece, which means more calories and carbs.

Sheet Size	Weight	Calories	Carbs
Small	~5 g	15–25	3–5 g
Medium	~10–14 g	25–50	5–11 g
Large	~14–22 g	35–60+	8–14+ g

The “small” size — about 6-3/8 inches across — is the USDA standard serving and the most common size on U.S. grocery shelves. Restaurants and Vietnamese specialty stores often stock medium and large sizes for full-size wraps.

Common Rice Paper Brand Nutrition Examples

Brand-by-brand variation matters. A few specific labels:

• Bento At Home (13 g sheet): 45 calories, 11 g carbs, 125 mg sodium
• Brands selling ~17 g per 2 wrappers: ~60 calories, 14 g carbs
• Pure-rice Vietnamese imports (no added starch or salt): typically the lowest sodium

Always read the package label. Formulations vary by added salt, tapioca content, and sheet thickness.

Rice Paper Micronutrients: Vitamins and Minerals

Rice paper is not a meaningful source of vitamins or minerals. Refined rice flour is stripped of its bran and germ during milling, which is where most of rice’s natural micronutrients live.

Per 100 g of dry rice paper, you can expect roughly:

• Iron: 0.4–1.0 mg (~2–5% DV)
• Calcium: 5–15 mg (~1% DV)
• Magnesium: 5–10 mg (~2% DV)
• Phosphorus: small amounts
• Niacin (vitamin B3): trace amounts
• Vitamin C, A, D, E, K: essentially none

For comparison, a single cup of cooked brown rice contains 84 mg of magnesium (~20% DV) and 162 mg of phosphorus (~13% DV). Refined rice — and rice paper made from it — loses most of what made the whole grain nutritious.

For meaningful micronutrients in a rice paper meal, the filling matters far more than the wrapper. Pack rolls with leafy greens (vitamin K, folate), bell peppers (vitamin C), and herbs (vitamins A and K) to get real nutritional value.

Rice Paper and the Glycemic Index

Rice paper has a glycemic index (GI) of approximately 70 to 80, which classifies it as high-glycemic — comparable to white bread or white rice. The GI measures how quickly a food raises blood sugar after eating.

For most healthy adults, this is not a concern when rice paper is one component of a balanced meal. But for people with type 2 diabetes, insulin resistance, prediabetes, or those following a low-glycemic diet, a few points to consider:

• Pair with protein and fat. Tofu, avocado, peanut sauce, and tempeh all slow glucose absorption.
• Pair with fiber. Vegetables and fresh herbs blunt the blood sugar response.
• Limit portions. One or two rolls in a meal is usually enough. A plate of three or four rolls on top of rice noodle fillings can spike blood sugar more than expected.
• The cooking method matters. Deep-fried spring rolls have a slightly lower GI impact than fresh rolls because the added fat slows absorption — but the trade-off in calories is rarely worth it.

For wrapper comparison: a corn tortilla has a GI of about 52 (low to medium); a flour tortilla is around 30. Rice paper is the highest-GI wrapper among common options.

Is Rice Paper Healthy?

Rice paper is low-calorie, gluten-free (in pure form), fat-free, and cholesterol-free. It is also low in protein, fiber, and micronutrients — so it works best as a carrier for nutritious fillings, not as a meal on its own.

Where rice paper shines:

• Gluten-free diets — no wheat in pure-rice versions
• Low-calorie meals — wrapper adds only 15–25 kcal vs. 140–170 for a flour tortilla
• Low-fat eating — virtually zero fat
• Heart-friendly cooking — low sodium, no cholesterol

Where rice paper is neutral:

• Weight loss — useful only when paired with vegetable-heavy fillings
• Protein needs — almost no protein per sheet; add tofu, edamame, or tempeh
• Fiber goals — provides almost none; pack the filling with vegetables and herbs

Is Rice Paper Compatible With Major Diets?

Diet	Compatible?	Notes
Gluten-Free	✅ Yes	Pure-rice versions only; check label
Vegan	✅ Yes	No animal ingredients
Vegetarian	✅ Yes	Universally compatible
Mediterranean	✅ Yes	Light, plant-friendly wrapper
DASH Diet	✅ Yes	Low-sodium, heart-healthy
Low-FODMAP	✅ Yes	Plain rice paper is FODMAP-safe
Diabetic-Friendly	⚠️ With care	High GI; pair with protein and fiber
Keto	❌ Generally no	3.6 g net carbs per small sheet stacks fast
Paleo	❌ No	Rice is a grain; not permitted on strict paleo
Whole30	❌ No	Grains are excluded
Atkins (Induction)	❌ No	Carb count too high for early phases

Rice paper is one of the most diet-versatile wrappers on the market. Its main limitations are with grain-restricted diets (paleo, Whole30) and very-low-carb diets (keto, early-phase Atkins).

Rice Paper vs. Other Wrapper Options

Wrapper	Calories	Carbs	Gluten-Free	Fat
Rice paper (5 g sheet)	16	3.6 g	Yes	<0.1 g
Corn tortilla (6-inch)	60–70	12–14 g	Yes	0.7 g
Flour tortilla (8-inch)	140–170	22–25 g	No	3–5 g
Wheat spring roll wrapper	25–35	5–7 g	No	0.5 g
Wonton wrapper	18–23	4–5 g	No	0.1 g
Lettuce leaf (large)	5–10	1 g	Yes	0 g
Nori sheet (full)	5–10	0.5–1 g	Yes	0 g
Coconut wrap	60–80	6–8 g	Yes	4–5 g

Rice paper sits between a lettuce leaf and a corn tortilla in calorie load — closer to lettuce in macronutrients, closer to the tortilla in handling and structure.

How to Store Rice Paper

Dry, unopened rice paper has a shelf life of 12 to 24 months when stored properly. The keys:

• Keep dry. Moisture is rice paper’s enemy. Store in a cool, dry pantry.
• Avoid direct sunlight. Heat and UV can degrade the wrapper over time and turn it brittle.
• Reseal after opening. Use a zip-lock bag or airtight container. Open packages absorb humidity quickly.
• Do not refrigerate dry sheets. Refrigerator humidity can make sheets stick together or develop micro-fractures along the edges.
• Check for cracks. A brittle, hairline-cracked sheet has lost too much moisture and will tear during rolling.

Once a rice paper sheet has been softened in water, it cannot be re-dried for storage. Use immediately or refrigerate finished rolls under a damp paper towel for up to two hours.

FAQs About Rice Paper Nutrition Facts

How many calories are in one rice paper sheet?

A standard small rice paper sheet (5 g, ~6-3/8 inches) has 16 calories. A medium sheet (10–14 g) has 25–50. A large sheet (14–22 g) has 35–60 or more.

Is rice paper gluten-free?

Yes, when made from pure rice flour and tapioca starch. Most commercial brands are gluten-free, but always check the label — a small number of imported brands add wheat flour for stretchability.

How much sodium is in rice paper?

About 15–16 mg per small (5 g) sheet — just 1% of the Daily Value. Some brands run higher. For example, Bento At Home contains 125 mg sodium per 13 g sheet. Check the label if you watch your sodium closely.

Is rice paper high in carbs?

Yes. About 90% of rice paper’s calories come from carbohydrates. Per 100 g of dry rice paper, you get 73 to 77 grams of carbs. That said, each individual sheet is small, so the absolute carb load per roll is modest — about 3 to 14 grams depending on size.

Is rice paper good for weight loss?

By itself, rice paper is calorie-light at 16 kcal per sheet — but it is almost pure starch with no fiber or protein to slow digestion. For weight-loss support, use it as a wrapper around vegetable-heavy, high-protein fillings like tofu or tempeh.

Does rice paper have fiber?

Almost none — about 0 to 0.1 grams per sheet. The wrapper is made from refined rice flour, which is stripped of bran and germ during processing.

Is rice paper keto-friendly?

Not particularly. One small sheet has about 3.6 g of net carbs. Two or three sheets in a meal can put a strict keto eater over their daily carb limit. Better keto-friendly wrapper options include large lettuce leaves or nori.

How many carbs in a vegetarian rice paper wrap?

A finished vegetarian rice paper wrap typically has 12 to 20 grams of total carbs, depending on noodle and vegetable content. The wrapper accounts for 3 to 8 of those grams; the rest comes from rice noodles and starchy vegetables.

Is rice paper a complex or simple carb?

Mostly complex. Rice paper is made from milled rice flour, which is starch-based rather than sugar-based. There is essentially no added sugar in pure rice paper.

How does the USDA classify rice paper?

The USDA FoodData Central database classifies rice paper under the “Crackers, excludes saltines” category. The data is analytical and considered reliable for U.S. nutrition labeling.

Does rice paper contain any protein?

Very little — about 0.25 to 0.3 grams per small sheet. Per 100 g of dry rice paper, you get only 5 to 6 grams. Rice paper is not a meaningful protein source on its own.

Is rice paper vegan?

Yes. Standard rice paper made from rice flour, tapioca starch, water, and salt is fully vegan. The wrapper contains no eggs, dairy, or animal products.

How long does rice paper last in the pantry?

Sealed, dry rice paper lasts 12 to 24 months when stored in a cool, dry place. Once opened, transfer to an airtight container and use within 6 to 12 months. Once a sheet is wet, it must be used immediately.

Is brown rice paper healthier than white rice paper?

Slightly. Brown rice paper retains more bran, which adds about 0.5 to 1 gram of fiber per sheet plus small amounts of magnesium, B vitamins, and iron. Calorie count stays roughly the same. Brown rice paper is less common in U.S. grocery stores and is usually found in Asian markets or specialty health stores.

Does rice paper have any allergens?

Standard rice paper contains no major allergens — no wheat, dairy, eggs, soy, peanuts, tree nuts, or shellfish. The two things to watch for are added wheat flour in some imported brands (which creates gluten exposure) and tapioca added for elasticity (rare cause of allergic reaction but possible).

Is rice paper considered ultra-processed?

No. Pure rice paper made from rice flour, water, and salt is classified as minimally processed under the NOVA food classification system. There are typically no preservatives, no added oils, and no industrial additives. The processing is mechanical — milling, mixing, steaming, and drying — not chemical.

What is the glycemic index of rice paper?

Rice paper has a glycemic index of approximately 70 to 80, which classifies it as a high-glycemic food, comparable to white bread or white rice.

The Bottom Line

Rice paper is a 16-calorie, gluten-free, fat-free wrapper made almost entirely of complex carbohydrates from rice flour. It is one of the lightest wrappers in any cuisine — neutral in flavor, low in sodium, and nutritionally almost transparent.

What you put inside the wrapper defines the meal. For a complete, satisfying roll: pair rice paper with tofu or tempeh for protein, fresh vegetables and herbs for fiber, and a smart dipping sauce that does not undo the calorie savings.

At Lona’s Lil Eats, in St. Louis’s Fox Park neighborhood, our Giant Rice Paper Wrap is built around exactly that principle — light wrapper, dense and flavorful filling. For the finished-roll nutrition math, see our deep dive on rice paper wraps calories, or browse our menu for the restaurant version.

Related Reading on Lona’s Lil Eats

• Rice Paper Wraps Calories: A Full Nutrition Breakdown
• The Original Giant Rice Paper Wrap Recipe
• Why a Vegetarian Restaurant in St. Louis Matters
• Lona’s Among the Best Vegan Restaurants in St. Louis
• Chinese Cooking Traditions Behind Our Dishes
• Thai Cuisine Influences in Our Asian Fusion Menu
• About Lona’s Lil Eats — From Kunming to Fox Park

References & Further Reading

1. USDA FoodData Central. Crackers, includes wafers and rice paper — Nutrient profile. https://fdc.nal.usda.gov/
2. U.S. Department of Health & Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
3. American Heart Association. Sodium and Your Health. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium
4. National Institutes of Health — Office of Dietary Supplements. Carbohydrates: Fact Sheet for Consumers. https://ods.od.nih.gov/
5. FDA. Gluten-Free Labeling of Foods. https://www.fda.gov/food/nutrition-education-resources-materials/gluten-free-labeling-foods
6. International Tables of Glycemic Index and Glycemic Load Values. American Journal of Clinical Nutrition. https://academic.oup.com/ajcn
7. Monteiro, C.A. et al. NOVA Food Classification System. World Nutrition. https://worldnutritionjournal.org/