Rice paper wrappers are thin, translucent sheets, most famously used to make fresh spring rolls. They’re a staple in Vietnamese cuisine and increasingly popular worldwide.
This article is all about nutrition in rice paper, and it will give you a comprehensive look at the nutritional value of rice paper wrappers.
While rice paper itself offers a modest nutritional profile, the fillings you choose will largely determine the overall nutritional punch of your spring rolls. So, let’s dive in and see what rice paper brings to the table!
What is Rice Paper Made Of?
Rice paper is made in both traditional and modern ways.
The traditional method involves combining rice flour, water, and salt, and then drying the thin sheets in the sun on bamboo racks. Because it’s done by hand, the quality can vary.
Modern methods rely on machines to mass produce rice paper, which allows for more consistent quality. With these methods, tapioca is often added to the other ingredients.
Rice flour provides the basic structure and carbs. Tapioca adds elasticity and a translucent look. Salt acts as a preservative and gives a little flavor. Water is essential for creating the batter and holding all the ingredients together.
Nutritional breakdown of rice paper
Rice paper is low in calories and fat, but also low in vitamins and minerals. Here’s a look at the macronutrients and micronutrients you’ll find in a typical rice paper wrapper.
Macronutrient analysis
A 5-gram serving of rice paper has about 16 calories, 3.6 grams of carbs, 0.3 grams of protein, and 0.1 grams of fat. Rice paper has no dietary fiber or sugar.
Note that serving sizes can vary by brand.
Micronutrient analysis
Rice paper doesn’t contain much in the way of vitamins or minerals. You’ll find negligible amounts of vitamin A, vitamin C, vitamin D, iron, calcium, and potassium.
Brand comparison
Different brands of rice paper will have slightly different nutritional profiles. Here’s a look at three popular brands:
- Valcom (20g/2 pieces): 290kJ energy, 0.2g protein, 0.2g total fat, 16.4g total carbs, <0.1g sugar, 174mg sodium, gluten not detected
- Pandaroo (30g): 429kJ energy, 0.5g protein, 0g total fat, 0g saturated fat, 25g total carbs, 1g sugar, 264mg sodium
- Bamboo Tree (68g/7 sheets): 995kJ energy, 0g protein, 0g total fat, 0g saturated fat, 59g carbs, 1g sugar, 1g dietary fiber, 105mg sodium
Always check the product packaging for the most accurate information.
How fillings affect the nutrition of rice paper rolls
The fillings you choose make a huge difference in the nutritional value of your rice paper rolls. In fact, the fillings will usually determine whether a rice paper roll is a healthy choice or not.
Here are some common fillings and what they add to the mix:
- Protein (shrimp, tofu, chicken): Adds protein and sometimes fat.
- Vegetables (lettuce, carrots, cucumbers): Adds vitamins, minerals, and fiber.
- Noodles (rice vermicelli): Adds carbohydrates.
- Sauces (peanut sauce, hoisin sauce): Adds sugar, fat, and sodium.
If you’re trying to eat healthy, here are some tips for making great rice paper roll fillings:
- Choose lean protein.
- Load up on veggies.
- Use sauces sparingly, or choose low-sodium options.
- Add healthy fats like avocado.
How to handle rice paper
Rice paper wrappers are notoriously sticky and difficult to work with once they’re wet. Here are some tips to make things easier:
- Consider buying a rice paper rolling set.
- Dip the rice paper briefly in warm water until pliable.
- Work on a clean, slightly damp surface to prevent sticking.
Final Thoughts
Rice paper on its own is low in calories, fat, protein, and most vitamins and minerals.
What makes rice paper rolls a healthy addition to your diet comes down to what you put inside them. So, if you’re looking for a healthy meal, choose your fillings wisely!