Rice Paper Recipes Are Trending — But Are They Healthy?

A new trend sweeping social media has people using rice paper wrappers to make everything from bourekas and savory pastries to a wide variety of baked and fried dishes.

Rice paper is often considered a light, low-calorie, and filling option that fits well into a balanced diet or a weight-loss plan. Made primarily from rice flour and water, it is naturally very low in fat, contains no cholesterol, and is completely gluten-free, making it an excellent choice for people with celiac disease or gluten sensitivity.

However, it is important to recognize its nutritional limitations. Rice paper contains very little fiber or protein, and it has a relatively high glycemic index. As a result, the overall nutritional value of a meal depends largely on what it is filled with. Pairing rice paper with fresh vegetables, herbs, and a quality protein source — such as tofu, chicken, fish, or legumes, and choosing healthier cooking methods, like steaming or serving it fresh as a summer roll instead of deep-frying, creates a nutritious, light meal rich in vitamins.

The Pros and Cons

Dietitian Dr. Maya Rozman recently discussed the growing popularity of rice paper on her radio program on 103FM.

"The advantages are that it's gluten-free, contains no fat or salt, and is very easy to use for stuffed recipes," she explained. "It's a healthier alternative to many other doughs, such as puff pastry and even phyllo dough, which is made from refined white flour and often contains preservatives."

At the same time, Dr. Rozman cautioned against viewing rice paper as a health food in itself.

"It has virtually no nutritional value," she said. "It's made from white rice, which means it's essentially a refined carbohydrate with very little fiber and no significant amounts of vitamins or minerals. It's also not a diet food. One hundred grams contains about 350 calories on average."

She added that although a single rice paper sheet is thin and almost transparent, it contains roughly the same number of calories as a slice of light bread and is likely to be less filling.

The Truth About Arsenic in Rice Paper

Addressing common misconceptions about rice and rice paper, Dr. Rozman also reassured listeners about concerns over arsenic.

"There's no need to worry about arsenic in rice," she explained. "If arsenic is present, it's primarily associated with brown rice, because it accumulates in the outer bran layer. Even then, it depends on the soil in which the rice was grown. Rice paper is made from white rice, where the outer layer has already been removed, so the concern is negligible."

She concluded by noting that the calorie content of each rice paper sheet varies according to its size.

"It's not a diet product," she emphasized, "but the number of calories in each sheet naturally depends on its diameter."