Is Rice Paper Good for You? Exploring Nutrition and Health Benefits

is rice paper good for you
Is Rice Paper Good for You?

Rice paper1 has become a versatile and gluten-free option for wrapping delicious fillings in spring rolls and dumplings. But is rice paper truly a nutritious choice for your diet? Let’s explore the health benefits and considerations of incorporating rice paper into your meals.

Nutritional Profile of Rice Paper

Examine its nutritional content closely before deciding whether rice paper is good for you. A typical serving of rice paper (about 68g or seven sheets) contains approximately2:

Is Rice Paper a Healthy Option?

Is Rice Paper a Healthy Option
Is Rice Paper a Healthy Option

Rice paper can indeed be considered a healthy option for several reasons:

  1. Low in Calories and Fat: With minimal to no fat content and relatively low calories per serving, rice paper can be suitable for those looking to manage their weight or reduce calorie intake.
  2. Gluten-Free: Made from rice flour, rice paper is naturally gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivities.
  3. Versatile and Nutrient-Rich: Rice paper is a blank canvas for incorporating nutrient-rich ingredients like vegetables, tofu, and lean proteins, offering a balanced and satisfying meal option.
  4. Cholesterol-Free: Rice paper is cholesterol-free, contributing to heart health and overall well-being.
  5. Easy to Digest: Rice paper is light and easy to digest, making it suitable for individuals with sensitive stomachs or digestive issues.

Considerations When Consuming Rice Paper

Consuming Rice Paper

While rice paper offers several health benefits3, it’s essential to consider a few factors when incorporating it into your diet:

  1. Fillings and Portions: The nutritional value of rice paper rolls depends on the fillings used. Opt for nutrient-dense ingredients like fresh vegetables, lean proteins, and whole grains to enhance the nutritional profile of your meal. Additionally, be mindful of portion sizes to avoid overconsumption of calories.
  2. Hydration: Rice paper requires hydration before use, typically dipping it in water. Ensure you hydrate the rice paper properly to achieve the desired texture and avoid excessive moisture.
  3. Storage: Store rice paper in a cool, dry place to maintain its freshness and quality. Once opened, please keep it in an airtight container to prevent drying out or absorbing moisture.
  4. Balanced Diet: While rice paper can be a healthy option, it’s essential to consume a balanced diet that includes a variety of foods from different food groups to meet your nutritional needs.


  1. Is rice paper OK for weight loss?
  • Yes, rice paper can help with weight loss as it is low in calories compared to alternatives like bread or pita. A single eight-and-a-half-inch rice paper wrapper typically contains around 31.3 calories, making it suitable for those looking to manage their weight.
  1. Is rice paper a healthy option?
  • Rice paper is a healthy option as it is low in fat and cholesterol-free. It is also gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities. Additionally, rice paper is versatile and can be filled with nutrients like vegetables, providing fiber and essential vitamins and minerals.
  1. Is rice paper good for bulking?
  • Rice paper may not be the best option for bulking as it is low in calories and protein. However, it can still be incorporated into a bulking diet as part of a meal or snack, along with other higher-calorie and protein-rich foods.
  1. Is it OK to eat rice paper raw?
  • Yes, rice paper is typically consumed raw after being hydrated in water. It is pliable and can be filled with various ingredients before rolling and eating.
  1. Is rice paper clean eating?
  • Rice paper can be considered a clean eating option as it is made from simple ingredients such as rice flour, salt, and water. It is free from additives and preservatives, making it a wholesome choice for those following a clean eating lifestyle.
  1. Is rice paper halal in Islam?
  • Rice paper is generally considered halal in Islam as it contains no haram (forbidden) ingredients. However, it’s always recommended to check the specific ingredients and production methods to ensure compliance with halal dietary guidelines.
  1. Is rice paper better for you than bread?
  • Rice paper can be a healthier option than bread for some individuals, especially those looking to reduce their calorie or gluten intake. However, choosing rice paper and bread ultimately depends on personal dietary preferences and health goals.
  1. Is rice paper 0 calories?
  • No, rice paper does not have zero calories. The average serving size (about 68g or seven sheets) contains approximately 995kJ (about 238 calories). While rice paper is relatively low in calories compared to other foods, it still contributes to overall energy intake.

Additional Questions:

  1. What is rice paper made of?
  • Rice paper is typically made from rice flour, salt, and water. Depending on the specific recipe or production method, it may also include other ingredients.
  1. Why do people use rice paper?
  • People use rice paper for culinary purposes, including spring rolls, dumplings, and desserts. It is valued for its thin, pliable texture and neutral flavor, which allows it to be filled with a wide range of ingredients.
  1. How many calories are in 2 rice paper rolls?
  • The number of calories in two rice paper rolls can vary depending on the size and ingredients used. However, each roll typically contains 30-35 calories on average, so two rolls would provide approximately 60-70 calories.
  1. Is rice paper full of carbs?
  • Rice paper primarily comprises carbohydrates from the rice flour used to make it. However, it tends to be lower in carbohydrates per serving than other carbohydrate sources like bread or pasta.
  1. Is rice paper a calorie-free option?
  • No, rice paper is not calorie-free. While it may be lower in calories compared to some other foods, it still contains energy in the form of carbohydrates. A typical serving of rice paper provides around 238 calories.


In conclusion, rice paper can be a nutritious and versatile addition to your diet, offering a gluten-free, low-calorie option for wrapping delicious fillings. You can enjoy rice paper rolls as part of a balanced and healthy eating plan by choosing nutrient-rich ingredients and practicing portion control. Remember to incorporate various foods into your diet to meet your nutritional requirements for optimal health and well-being. So, is rice paper good for you? The answer is a resounding yes when consumed mindfully and as part of a balanced diet.


  1. TIMESOFINDIA.COM. 2023. “What Is Rice Paper, How It Is Made and Its Usage in Making Healthy Food.” The Times of India. Times of India. February 2023. ↩︎
  2. Carb Manager. 2024. “Carb Manager.” Carb Manager. 2024. ↩︎
  3. Mukandila, Johana. 2023. “Health Benefits of Rice Paper Rolls | Bona Magazine.” Bona Magazine. January 6, 2023. ↩︎

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