Rice paper calories come to 48 for one medium sheet (15 g) and 323 per 100 g of dry sheets. The number to notice is how little each sheet weighs: carbs supply 90 percent of the calories, and the real total depends on how many sheets you roll and what goes inside them.
48kcal
1 medium sheet · 15 g, dry
7%protein
0.9 gProtein
11 gCarbs
0.2 gFat
How to burn off 48 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry · per 15 g
Calories
48 kcal
Protein
0.9 g
Carbohydrate
10.8 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
47 mg
Potassium
10 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Rice paper: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium sheet (15 g)
48
0.9 g
10.8 g
0.2 g
47 mg
2%
1 large sheet (20 g)
65
1.2 g
14.5 g
0.2 g
63 mg
3%
1 small sheet (5 g)
16
0.3 g
3.6 g
0.1 g
16 mg
1%
100 g
323
5.9 g
72.3 g
1.1 g
314 mg
16%
3 × 1 medium sheet (15 g)
145
2.7 g
141 mg
5 × 1 medium sheet (15 g)
242
4.4 g
236 mg
Three medium sheets make a 145-calorie wrap base
Rice paper is sold dry and by the sheet, and sheet size is what moves the total. A small 5 g sheet is 16 calories, a medium 15 g sheet is 48, and a large 20 g sheet is 65. The large one weighs about a third more than the medium and carries about a third more calories, so check the size on the pack before you log.
Most people do not stop at one. Two medium sheets come to 97 calories, three come to 145, and five come to 242. That last figure is what a generous plate of fresh rolls costs before a single filling goes in.
Because every sheet adds the same small amount, counting sheets is the easiest way to track rice paper. Weighing works too: 30 g of dry sheets is 97 calories and 45 g is 145. Brands such as Three Ladies Brand Rice Paper and Dynasty Brown Rice Paper print their own sheet weights, so the label tells you which row fits.
Carbs supply 90 percent of the calories
Rice paper is a starch wrapper, and the calorie split shows it plainly: carbs supply 90 percent of the energy, protein 7 percent and fat 3 percent. Per 100 g that works out to 72.3 g of carbs, 5.9 g of protein and 1.1 g of fat.
On a single medium sheet the numbers are small: 10.8 g of carbs, 0.9 g of protein and 0.2 g of fat. Fiber is just 0.1 g and sugars round to 0, so nearly all of the carbs are starch. The wrapper brings almost no protein or fiber of its own, which means anything that makes a roll satisfying has to come from the filling.
If you track carbs closely, sheet size matters more than you might expect. A large sheet carries 14.5 g of carbs, while a small one carries only 3.6 g. Switching from large to small sheets is the simplest way to trim the carb count of a plate of rolls without changing what goes inside.
The 323 figure is for dry sheets, not soaked ones
The per-100 g number on this page, 323 calories, describes rice paper as it comes out of the package: dry, thin and brittle. That is why it looks high next to cooked rice or noodles, which are weighed with the water they absorbed while cooking. Gram for gram, dry foods always look dense.
Dipping a sheet in water softens it and makes it heavier, but water adds no calories. A medium sheet is 48 calories whether you count it dry or rolled around a filling. So log rice paper by the dry weight or by the sheet count, never by the weight of a finished, damp roll, or you will overcount.
The same logic works in reverse when you compare labels. A package that lists nutrition per sheet is the easiest to use, because the sheet count never changes when you soak it. If the label lists only per 100 g values, divide by sheet weight on the pack, or simply use the medium, large and small rows on this page.
The filling decides how light the roll is
A rice paper roll is a thin wrapper around whatever you put inside, so the sheet sets only the floor. At 48 calories per medium sheet, the wrapper is a modest share of most rolls. Shrimp, tofu, noodles, peanut sauce and any oil decide the rest.
Because the sheet brings little protein, pairing it with a protein filling such as shrimp, chicken, tofu or egg makes the roll more balanced. Plenty of raw vegetables and herbs add volume and crunch for very few calories. Rice noodles tucked inside stack more carbs on top of the wrapper's carbs, so go easy on them if carbs are your concern.
If you watch sodium, the wrapper is not the problem. A medium sheet has 47 mg, about 2 percent of the daily value, and five sheets total 236 mg. Per 100 g it is 314 mg, or 14 percent. Check the dipping sauce label instead. BodyPal can log the whole plate from a photo, wrappers and fillings together.
How does rice paper compare?
Here is dry rice paper next to noodles, cooked jasmine rice and basmati rice, compared per 100 g and per usual serving.
Verdict: Per 100 g, noodles at 138 calories and cooked jasmine and basmati rice at 130 have about 0.4 times the calories of dry rice paper, but that gap is mostly water weight. Per serving the picture flips: a cup of either rice is 205 calories, so if you want a lighter carb base, a few rice paper wrappers beat a bowl of rice.
Most popular rice paper brands in the United States
A medium sheet (15 g) is 48 calories. A large sheet (20 g) is 65 calories and a small sheet (5 g) is 16.
Is rice paper good for weight loss?
A medium sheet has 48 calories, 10.8 g carbs and 0.2 g fat, so three sheets come to 145 calories.
Rice paper vs noodles: which has fewer calories?
Per 100 g rice paper is 323 calories and noodles are 138, but rice paper is weighed dry and one medium sheet is only 15 g, or 48 calories.
How much protein and carbs are in rice paper?
A medium sheet (15 g) has 0.9 g protein and 10.8 g carbs. Per 100 g that is 5.9 g protein and 72.3 g carbs.
What are the nutrition facts for rice paper per 100 g?
Per 100 g, dry rice paper has 323 calories, 72.3 g of carbs, 5.9 g of protein, 1.1 g of fat, 0.5 g of fiber and 314 mg of sodium. Cholesterol is 0. That is 16 percent of the daily calorie value.
How much sodium, fat and fiber is in a rice paper sheet?
A medium sheet (15 g) has 47 mg of sodium, about 2 percent of the daily value, plus 0.2 g of fat, 0.1 g of fiber and 0 g of sugars. It contains no cholesterol, so the wrapper itself is a light line on your log.
How many calories are in large and small rice paper sheets?
A large 20 g sheet has 65 calories and a small 5 g sheet has 16. The medium 15 g sheet sits between them at 48, so check the sheet size on your package before logging.
How many calories are in several rice paper sheets?
Two medium sheets have 97 calories, three have 145 and five have 242. Each medium sheet adds 48, so a plate of rolls stays fairly light until fillings and sauce come in.
How many calories are in a soaked rice paper wrapper?
A soaked medium rice wrapper still has 48 calories, the same as the dry 15 g sheet. Water makes it heavier but adds no calories, so log rice wrappers by sheet count or dry weight.
