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Rice Paper Salad Roll Calories
Light, vegetable-filled, gluten-free fresh roll
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rice Paper Salad Roll (75 g) has 80 calories. That works out to 106 calories per 100 g. It contains 16.6 g of carbs, 1.6 g of protein, 0.5 g of fat and 1.3 g of fiber. Its 23.3 µg of Vitamin K covers 19% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Rice Paper Salad Roll Nutrition Facts
Selected: 1 piece (medium) · 75 g
80
KCAL / 75G
Carbs
16.6g
· 6% DV
Protein
1.6g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 8% · Fat 6%
Rice Paper Salad Roll nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 16.6 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 1.6 g | 3% |
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 Rice Paper Salad Roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 80 kcal |
| 1 piece (small) | 45 g | 48 kcal |
| 100 g | 100 g | 106 kcal |
| 1 piece (large) | 110 g | 117 kcal |
| 2 piece (double) | 150 g | 159 kcal |
| 1 serving (medium) | 150 g | 159 kcal |
| 3 piece (triple) | 225 g | 239 kcal |
| 1 serving (large) | 225 g | 239 kcal |
Calculated from 106 calories per 100 g.
Frequently Asked Questions About Rice Paper Salad Roll
How do you make a rice paper salad roll?
A rice paper salad roll is made by briefly softening a rice paper sheet, adding vegetables and herbs, then folding and rolling it. Keep the filling in the centre and avoid soaking the wrapper until it becomes overly soft.
What vegetables go in a rice paper salad roll?
A rice paper salad roll commonly contains lettuce, carrot, cucumber, bell pepper and fresh herbs such as mint or cilantro. Cut the vegetables into thin strips so the roll is easier to fold and the filling is evenly distributed.
How do you stop a rice paper salad roll from tearing?
A rice paper salad roll is less likely to tear if you soften the wrapper briefly and use a modest amount of filling. Let the sheet finish softening on your work surface, then fold it gently rather than pulling it tight.
How do you keep rice paper salad rolls from sticking together?
Rice paper salad rolls can stick when their damp wrappers touch. Arrange them with space between each roll, or separate them with lettuce leaves, and cover them so the wrappers do not dry out while waiting to serve.
What dipping sauce goes with a rice paper salad roll?
A rice paper salad roll pairs well with peanut, hoisin-style or tangy lime dipping sauce. For a vegan version, choose a sauce made without fish sauce; serve it on the side so the wrapper does not become soggy.
Can you make rice paper salad rolls ahead of time?
Yes, you can make rice paper salad rolls ahead, but they are best soon after rolling because the wrappers can dry out or become sticky. If preparing them in advance, keep them covered and separated until serving.
Are rice paper salad rolls the same as Vietnamese summer rolls?
Rice paper salad rolls are similar to Vietnamese summer rolls, often called gỏi cuốn, but the names do not guarantee the same filling. Summer rolls may include noodles, herbs and protein, while a salad roll can focus mainly on vegetables.
Can you freeze a rice paper salad roll?
No, freezing a rice paper salad roll is not recommended. The wrapper can turn tough or split as it thaws, and fresh vegetables may release water and lose their crisp texture. Make them fresh instead.
Is a rice paper salad roll a healthy lunch?
Yes, a rice paper salad roll can be a light lunch that adds vegetables and fresh herbs to your meal. It may not keep you full for long on its own, so add tofu or another protein source for a more satisfying lunch.
Do rice paper salad rolls help with weight loss?
Rice paper salad rolls can fit into a weight-loss eating plan as a vegetable-focused meal, but they do not cause weight loss by themselves. Add a filling protein and be mindful of rich dipping sauces if you want the meal to stay lighter.
Rice Paper Salad Roll Vitamins & Minerals
Vitamins
Vitamin K
23.25µg · 19% DV
Vitamin C
8.63mg · 10% DV
Folate
21µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.06mg · 7% DV
Selenium
3.15µg · 6% DV
Phosphorus
32mg · 5% DV
Sodium
71mg · 3% DV
Potassium ⭐
104mg · 3% DV
Rice Paper Salad Roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Paper Salad Roll
To burn the 80 calories in 1 piece (medium) (75 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 Rice Paper Salad Roll?
A Rice Paper Salad Roll wraps crisp salad vegetables and herbs in a thin rice-paper sheet softened with water. It takes its cue from fresh Vietnamese rolls, which are served uncooked rather than fried; the wrapper turns tender and slightly chewy around the cool, crunchy filling. In Vietnam, fresh rolls are commonly dipped in a savoury sauce and eaten as a snack or part of a meal.
For English-speaking readers elsewhere, it makes an easy light lunch or portable snack, especially in warm weather. The vegetables keep it fresh-tasting, while the roll is relatively low in energy at 106 kcal per 100 g and provides little protein. Pair it with tofu or another protein-rich dish if you want a more substantial meal.
How Nutritious Is Rice Paper Salad 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 Rice Paper Salad 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 Rice Paper Salad Roll Contain Allergens?
No known major allergens
Which Diets Is Rice Paper Salad 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
Rice Paper Salad Roll Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.