Can you eat rice paper without cooking it?

In this article we will answer the question, “Can you eat rice paper without cooking it?” We will explain what rice paper is used for and its nutritional value. We will also showcase some ways you can use it healthily and briefly discuss how to use it on spring rolls.

Can you eat rice paper without cooking it?

Yes, you can eat rice paper without cooking it, you just need to first soften it. You can soften your rice paper by putting it in water for just 10 seconds. If you find it to still be crisp, place it on a tea damp towel and give it a few seconds. 

Rice paper doesn’t have to be cooked to be consumed and it comes with its fair share of advantages because it doesn’t have oils and fats.

Rice paper is usually made from the pith of the rice plant and contains salt, water and tapioca flour as ingredients.Rice paper is originally from Vietnam but has gained popularity in many other regions and is now widely used for a range of different uses.

What is rice paper used for?

Rice paper is very versatile and can be used in the making of many dishes. Some of its common uses are:

  • It is used in the making of salad wraps
  • It is used as a base to make a variety of snacks
  • It is used to make rolls

Is Rice paper healthy?

Sure, rice paper is a good and healthy choice and can be used effectively to lose weight. It is very low in calories  and additionally has some bits of proteins and carbs which can add on to your diet. A rice paper typically has nutritional content as below:

  • About 50 to 60 calories
  • 8 g of carbohydrates
  • A  gram of protein
  • 0.5 g of dietary fiber
  • Zero fat content.

Since rice wrappers are traditionally used as wrappers they can be used to replace high breads which have high calories.

The main thing is to keep the fillings in them healthy as well. Here are some ways:

Use them as a bread substitute

This is ideally one of the best ways to lose weight as an alternative for bread. One serving of rice paper of about one 8 1/2-inch wrapper has 31.3 calories. 

In comparison with a large pita which contains about 165 calories in a serving, or just a slice of white bread, which has about  80 calories in a serving, it is easy to see why rice paper can assist in weight loss.

Use veggies as fillings

Filling your wrapper with veggies is a good way to have a diet that contains fiber and other essential nutrients while also being low in calories. Rice papers are majorly used to wrap up cooked rice or rice noodles. You can substitute the rice noodles which are loaded with calories for veggies. Good veggies to use are leaf lettuce or even sliced peppers.

 The U.S. Department of Agriculture recommends a diet that has about 2 or 3 cups of veggies every single day. You can reduce your calorie intake to upto 185 calories if you use shredded lettuce instead of a cup of rice noodles. If you make this a habit the calories difference will be insane and help immensely in your weight loss journey.  

How can I use rice paper?

Let’s take a look at some ways you can use rice paper:

  • You can use your rice paper as a salad and soup topping; they are great since they are low in calories and fat.
  • Instead of steaming salmon in an aluminum foil, you can as well just wrap it up in rice paper and proceed to cook
  • You can as well use them in some chocolate coconut roll to satisfy your sweet tooth cravings.
  • Rice paper can as well be used in the making of noodles as earlier mentioned. First soften it as explained above, then proceed to fold it in half and cut it out in some thin slices. You should be good to good after making your noodles, which you can do in many ways as desired.

How do you use rice paper on spring rolls?

Rice paper is also widely used in the making of spring rolls. To do this you first require to soften the rice papers. Take your rice papers and place them in warm water for a maximum of 4 seconds or you can as well just place them under cold running water until they are wet enough. 

Proceed to lay them on your kitchen counter so as to soak up all the water until they are pliable and soft enough. After you find them soft which should be in around 30 seconds you can put in your fillings in them and roll them.

Other FAQs about Rice Paper that you may be interested in.

Can rice paper go in the fridge? 

Can you eat rice paper?


In this article we have answered the question, “Can you eat rice paper without cooking it?” We have explained what rice paper is used for and its nutritional value. We have showcased some ways you can use it healthily and briefly discussed how to use it on spring rolls.


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