Can you eat rice paper?

In this brief article, we are going to answer “Can you eat rice paper?”. We will also list various nutritional facts about them and how to make rice papers.

Yes, you can eat rice paper, it is usually stuffed with vegetables or wrapped around rolls of different kinds. In Vietnamese cuisine, it is used for making fresh summer rolls or fried spring rolls, where It is commonly called bánh tráng or bánh đa nem.

Normally, the ingredients used to make rice paper are rice flour, salt, and water. Tapioca powder is also used to make rice paper glutinous and smooth. Store-bought rice paper rolls are very thin and dried round sheets. They are then placed in warm water to make them soft and used to wrap various food ingredients.

Rice paper rolls are easy to make and perfect for a quick snack because they do not pack an intense number of calories and are mostly used to make vegetable rolls. They are not that delicious but full of nutrition, carbohydrate, and fat content are low with a moderate amount of proteins.

But if you pack vegetables in rice paper, you certainly have a quick nutritious meal that is high in fiber and offers your body lots of good vitamins and minerals.

What are the nutrients in rice paper?

Rice paper is not nutrient-packed, since it is very thin and really low in carbohydrate content. However, the rolls made with them can be quite nutritious. They can be filled with protein-rich food types or low-calorie food items, such as prawns, shrimp or cottage cheese in place of higher-fat ones, such as beef.

Rice paper rolls are convenient and easy to make use of. They don’t have to be cooked and could be eaten as is, but they can also be fried. They are free from oil and fats and, thus, a healthy addition to your diet. A few ingredients are needed to make rice paper rolls and once made, they can be stored in a sealed container for three to five days.

They can be stuffed with raw vegetables, noodles or meat. That is why the calorie count is low, around 110 cal per roll.

In about 68 grams of rice paper (7 sheets of rice paper), there are:

  • Calories: 238 kCal
  • Carbohydrates: 58 grams
  • Fiber: 1 gram
  • Starch: 0 gram
  • Protein: 0 gram
  • Fat: 0 gram
  • Sodium: 105 mg

Low calories and fats mean they are perfect for those who are looking for food items to lower their fat intake. You can also read about how to use rice paper for weight loss here:

How to make rice papers?

Rice papers are relatively easy to make because you only need a few ingredients to make them. They are usually transparent and delicate flat sheets made from a mixture of rice flour and water with a little bit of salt.

Making them is not a long or challenging process. You need the following ingredients:

  • 10 tbsp rice flour
  • 10 tbsp potato starch
  • 1 cup of water
  • ½ tsp of salt

You would also need equipment like:

  • Mixing bowls
  • Measuring cup
  • Measuring spoons
  • Whisk
  • Microwave
  • Microwavable plate
  • Plastic wrap

Add rice flour, starch, salt, and water in a mixing bowl and whisk until they are thoroughly combined. Your base composition is ready. Now, all you need to do is spread it on an even surface like a plate. Wrap a plastic cover around the plate and spread the mixture on it with a spoon in circular motions.

You would then need to microwave it for 45 seconds, and then take it out and turn the plate upside down, so that you can slowly remove the rice paper. Give them rest for a while and they are ready!

How to wrap rice paper rolls?

Quite easy to use—just as easy as wrapping a burrito. Rice papers come in dried sheets, so you might need to stick them in warm water to make them pliable and soft to use. 

Take a big bowl of warm water, big enough so that your rice paper sheets can easily fit in them. Start putting rice paper sheets in the water one at a time and leave them for a few seconds. If you leave them too long in the water, they might become too soft and start to stick with each other. Just dip them so that they become soft.

After removing them from the water, place them on a flat surface. They should be moistened enough but still slightly firm. Let them sit for a few more seconds, and after that, they are ready to fill and roll.

All you need to do now is roll your favorite ingredient in them, it is as easy as rolling a burrito.

  1. Place the filling in the middle of the bottom third of the wrapper.
  2. Bring the lower edge up and over the filling.
  3. Fold in the two sides.
  4. Firmly, roll the whole thing up, using your fingers to keep the fillings pushed towards the middle of the roll and tight.


In this brief guide, we answered the question “Can you eat rice paper?”. We also discussed various nutritional facts about rice papers and how to make them.


What was missing from this post which could have made it better?

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.