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Fresh rice paper roll Calories
Light, fresh vegetable-filled roll
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fresh rice paper roll has 116 calories. It contains 23.4 g of carbs, 2.6 g of protein, 1.5 g of fat and 1.8 g of fiber. Its 18 µg of Vitamin K covers 15% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Fresh rice paper roll Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
23.4g
· 9% DV
Protein
2.6g
· 5% DV
Fat
1.5g
· 2% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 9% · Fat 11%
Fresh rice paper roll nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 118 mg | 5% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 1.8 g | 6% |
| Protein | 2.6 g | 5% |
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 Fresh rice paper roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 116 kcal |
| 1 piece (small) | 60 g | 70 kcal |
| 1 piece (thin) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 piece (large) | 130 g | 151 kcal |
| 2 piece (double) | 200 g | 232 kcal |
| 1 serving (medium) | 200 g | 232 kcal |
| 3 piece (triple) | 300 g | 348 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Fresh rice paper roll
What is in a fresh rice paper roll?
A fresh rice paper roll usually contains crisp vegetables, herbs and rice noodles, with tofu, shrimp or chicken as optional additions. The fillings are wrapped in softened rice paper and served uncooked, rather than fried.
How do you soften rice paper for a fresh rice paper roll?
For a fresh rice paper roll, dip one rice paper sheet briefly in lukewarm water, then lay it flat. It should still feel a little firm when you start filling it; it softens further as you wrap, so soaking it until limp can make it tear.
What is the difference between a fresh rice paper roll and a spring roll?
A fresh rice paper roll is wrapped in softened rice paper and served uncooked, while many spring rolls use a different wrapper and are fried until crisp. The names vary by region, but the fresh roll’s cool, soft wrapper is its defining feature.
What sauce goes with a fresh rice paper roll?
A fresh rice paper roll is often served with peanut-hoisin dipping sauce or a Vietnamese-style fish sauce dip with lime, garlic and sugar. For a plant-based option, try a dip made with soy sauce, lime and a little sesame oil.
Can you make a fresh rice paper roll ahead of time?
A fresh rice paper roll is best made shortly before serving, because its wrapper can dry out or turn sticky in storage. If preparing ahead, cover the rolls tightly and refrigerate them; keep them separated so they do not cling together.
Why does a fresh rice paper roll stick together?
A fresh rice paper roll sticks to neighboring rolls when its damp wrapper touches another one. Arrange the rolls with space between them or separate them with lettuce leaves or parchment, then cover them to keep the wrappers from drying out.
Can you eat a fresh rice paper roll cold?
Yes, a fresh rice paper roll is normally eaten cold or at room temperature. The fresh vegetables and herbs stay crisp, and the softened wrapper is meant to be served as is rather than cooked or reheated.
Can you freeze a fresh rice paper roll?
No, freezing a fresh rice paper roll usually harms its texture. The rice paper can become brittle or gummy after thawing, while the vegetables may release water; make the rolls fresh instead.
Why does rice paper tear when making a fresh rice paper roll?
Rice paper tears while making a fresh rice paper roll if it has been soaked too long or overfilled. Dip the wrapper only until pliable, leave room around the edges, and roll gently rather than pulling the sheet tight.
How do you keep a fresh rice paper roll from drying out?
Keep a fresh rice paper roll covered with a slightly damp, clean kitchen towel or store it in an airtight container until serving. Avoid leaving the rolls exposed to air, which makes the wrapper dry and tough.
Fresh rice paper roll Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Vitamin C
7.2mg · 8% DV
Folate
20µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.09mg · 10% DV
Phosphorus
46mg · 7% DV
Selenium
3.1µg · 6% DV
Sodium
118mg · 5% DV
Potassium ⭐
142mg · 4% DV
Fresh rice paper roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh rice paper roll
To burn the 116 calories in 100 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 Fresh rice paper roll?
A fresh rice paper roll is a Vietnamese-style fresh spring roll: softened rice paper wrapped around crisp vegetables and herbs, often with rice noodles and, depending on the version, a protein filling. It is served uncooked rather than fried, so the ingredients remain bright and distinct.
The wrapper is soft and slightly chewy, while the filling brings freshness and crunch. In Vietnam it is commonly enjoyed as a snack or light meal with a dipping sauce; elsewhere, it also works well as a starter or packable lunch. At about 116 calories per 100 g, it is a light option, though the filling and sauce affect how substantial it feels. Add tofu or extra vegetables, and serve with the sauce on the side for a lighter meal.
How Nutritious Is Fresh 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 Fresh rice paper roll Processed?
NOVA 3
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 Fresh rice paper roll Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh rice paper roll Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.