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Banana rice paper roll Calories
Light snack made with banana wrapped in rice paper
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Banana rice paper roll (85 g) has 99 calories. That works out to 116 calories per 100 g. It contains 24.1 g of carbs, 1 g of protein, 0.3 g of fat and 1.6 g of fiber. Its 0.2 mg of B6 covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Banana rice paper roll Nutrition Facts
Selected: 1 piece (medium) · 85 g
99
KCAL / 85G
Carbs
24.1g
· 9% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 4% · Fat 2%
Banana rice paper roll nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 1.6 g | 6% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Banana rice paper roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 99 kcal |
| ½ piece (half) | 43 g | 50 kcal |
| 1 piece (small) | 60 g | 70 kcal |
| 1 serving (medium) | 85 g | 99 kcal |
| 100 g | 100 g | 116 kcal |
| 1 piece (large) | 110 g | 128 kcal |
| 2 piece (double) | 170 g | 197 kcal |
| 1 serving (large) | 170 g | 197 kcal |
| 3 piece (triple) | 255 g | 296 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Banana rice paper roll
How do you make a banana rice paper roll?
To make a banana rice paper roll, briefly soften a rice paper wrapper in water, place a peeled banana inside, and fold the sides in before rolling it up. Eat it soft or cook it until the wrapper turns lightly crisp.
Can you make a banana rice paper roll in an air fryer?
Yes, you can cook a banana rice paper roll in an air fryer. Brush the outside lightly with oil to help it crisp, arrange rolls without crowding, and check them as they cook because air fryers vary in heat and speed.
Why does a banana rice paper roll turn sticky or tear?
A banana rice paper roll can turn sticky or tear if the wrapper is soaked too long or handled roughly. Dip the rice paper only until it becomes pliable, then roll it while it still feels slightly firm; it softens further as it rests.
Can you eat a banana rice paper roll without cooking it?
Yes, you can eat a banana rice paper roll without cooking it once the rice paper is soft enough to wrap around the banana. It will be chewy and tender rather than crisp, while pan-frying or air-frying gives the outside a firmer texture.
What kind of banana is best for a banana rice paper roll?
A ripe but still firm banana works best in a banana rice paper roll. It is sweet and easy to wrap, while an overly soft banana can mash inside the wrapper and make the roll wet or difficult to handle.
What sauce goes with a banana rice paper roll?
A banana rice paper roll pairs well with chocolate sauce, peanut butter, or a simple yogurt dip. Serve the sauce on the side or add it just before eating, since a wet topping can soften the rice paper.
Can you make a banana rice paper roll ahead of time?
You can assemble a banana rice paper roll shortly before serving, but it is best eaten fresh. The wrapper absorbs moisture from the banana as it sits, becoming sticky and less pleasant; keep prepared rolls covered in the refrigerator if you need to hold them briefly.
Can you freeze a banana rice paper roll?
You can freeze a banana rice paper roll, but the texture may suffer after thawing: the banana softens and the rice paper can become damp or fragile. For a better result, make it fresh, or reheat a thawed roll in a pan to firm the outside.
Can you put chocolate inside a banana rice paper roll?
Yes, a little chocolate can be wrapped with the banana in a banana rice paper roll. Keep the filling modest so the wrapper closes securely; too much chocolate may leak as it melts during cooking.
Is a banana rice paper roll a healthy snack?
A banana rice paper roll can be a simple snack, especially when served fresh or cooked with little added oil. It mainly provides banana and rice paper, so adding yogurt or nut butter can make it more satisfying; frying it with extra oil changes the result.
Banana rice paper roll Vitamins & Minerals
Vitamins
B6
0.21mg · 12% DV
Vitamin C
4.08mg · 5% DV
B5
0.19mg · 4% DV
B3
0.51mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
213mg · 6% DV
Magnesium
20mg · 5% DV
Sodium
6.8mg · 0% DV
Banana rice paper roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana rice paper roll
To burn the 99 calories in 1 piece (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Banana rice paper roll?
A banana rice paper roll wraps a banana in a thin rice-paper sheet, a wrapper familiar from Southeast Asian cooking. Once briefly moistened, the sheet becomes pliable enough to fold around the fruit; the banana provides most of the sweetness, so the roll can be simple and lightly dressed.
The wrapper is soft and slightly chewy, while the banana inside is tender and creamy. It works as a small snack or a light dessert, whether served on its own or alongside tea or coffee. Its energy comes mainly from carbohydrates, with very little fat. Choose a ripe banana for a sweeter filling without added sugar, and keep any dipping sauce modest if you want the snack to stay light.
How Nutritious Is Banana rice paper roll?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Banana rice paper roll Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Banana rice paper roll Contain Allergens?
No known major allergens
Which Diets Is Banana rice paper roll Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana rice paper roll Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.