If you’re on the keto diet, you’ve probably asked: Is rice paper keto? The answer isn’t a simple yes or no. While rice paper is thin and light, it still contains carbs. So let’s unpack this. In this post, we’ll break down carbohydrates in rice paper, explore low carb spring roll wrappers, and answer once and for all, are spring rolls keto?
What Is Rice Paper?
Rice paper is a thin wrapper made mostly from rice flour and water. Sometimes, tapioca is added for stretch.
You’ve seen it in Vietnamese spring rolls, those translucent wraps around veggies, shrimp, or tofu.
They’re soft when dipped in water, and they’re usually eaten cold.
People love rice paper because it’s light, neutral in flavor, and holds fresh fillings well. But is it friendly for your low-carb lifestyle?
Carbohydrates in Rice Paper
Let’s get specific. One medium-sized rice paper sheet (around 8.5 inches) contains about 8 to 10 grams of carbohydrates.
That may not sound like much, but remember—most spring rolls use 2–3 sheets per serving. That adds up fast.
Plus, the carbs in rice paper are mostly starch, meaning they can spike your blood sugar quickly.
For someone trying to stay under 20–30g of carbs per day, two spring rolls could use half your daily limit.
So while rice paper seems light, rice paper carbs are something keto eaters must track closely.
Are Spring Rolls Keto?
Here’s the short answer: Traditional spring rolls are not keto.
Why? It’s not just the wrapper. Many are filled with carrots, rice noodles, sweet sauces, and other high-carb ingredients.
A single spring roll can reach 15–20g of carbs without even trying.
That said, if you swap ingredients and choose a low carb rice paper alternative (more on that soon), you can make keto-friendly spring rolls at home.
Is There Such a Thing as Low Carb Rice Paper?
Yes, but options are limited.
Low carb rice paper doesn’t usually contain rice at all.
Instead, it’s made from vegetables, flaxseed, konjac (glucomannan), or even egg-based wraps.
These keto substitutes are popping up more often in specialty grocery stores or online.
Some popular types include:
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Konjac wraps: Virtually zero carbs. Made from root fiber.
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Egg wraps: Protein-rich and pliable.
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Cabbage or lettuce leaves: A natural, crunchy wrapper.
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Coconut wraps: Slightly sweet but very low in carbs.
These aren’t technically “rice paper,” but they serve the same purpose: wrapping delicious fillings without heavy starch.
Rice Paper Carbs vs. Other Wrappers
So how does rice paper compare to other wrappers?
| Wrapper Type | Avg. Carbs Per Sheet | Keto-Friendly? |
|---|---|---|
| Rice Paper | 8–10g | ❌ Not ideal |
| Flour Tortilla (small) | 12–15g | ❌ Definitely not |
| Egg Wrap | 0–1g | ✅ Yes |
| Lettuce Leaf | 0g | ✅ Yes |
| Konjac Wrap | 0g | ✅ Best option |
As you can see, rice paper carbs aren’t as high as flour tortillas, but they’re still not ideal for strict keto.
Smart Swaps: Keto Spring Rolls
Craving spring rolls without the carbs? Try these tips.
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Use Egglife or konjac wraps. They’re super low in carbs and mimic the texture well.
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Stuff with keto-friendly fillings. Think shredded chicken, shrimp, avocado, cucumber, or leafy greens.
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Avoid sugary sauces. Make a dipping sauce from almond butter, coconut aminos, and a touch of chili.
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Roll with lettuce leaves. Romaine or butter lettuce makes a great crunchy wrap.
With these swaps, you can enjoy low carb spring roll wrappers and stay in ketosis.
Can You Eat Rice Paper on Keto?
Technically, yes—in moderation.
If you eat one sheet and fill it with fats and protein, you could stay within your macros. But rice paper isn’t keto-friendly by default.
It should be treated like a treat or special ingredient, not an everyday staple.
For example, if you’re doing lazy keto or just watching sugar and processed foods, a single rice paper roll now and then might be fine.
But if you’re strict keto or using the diet for medical reasons, it’s better to avoid it entirely.
Keto Diet Trends and Rice Alternatives
Keto food innovation is booming in 2025. More brands are offering low-carb alternatives to starchy staples like rice paper.
Some trends include:
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Coconut-based wraps with turmeric or herbs.
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Zucchini sheets for layered “lasagna” rolls.
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Jicama wraps, naturally crisp and slightly sweet.
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Flax-based wraps for extra fiber.
These all make great alternatives for traditional wraps.
They’re not just lower in carbs, they also provide more nutrients, fiber, and satiety.
So, Is Rice Paper Keto?
To sum it up: Rice paper is not keto-friendly, but it’s not the worst offender either.
If you use it carefully, one sheet at a time, and pair it with protein and healthy fats, you can work it into a more flexible low-carb plan.
But there are much better alternatives out there.
So next time you crave a spring roll, remember: rice paper carbs matter, but you’ve got smart options.
Final Thoughts
Being on keto doesn’t mean giving up flavor or variety. You just have to get creative. While rice paper looks thin and harmless, the carbohydrates in rice paper add up fast.
Instead, reach for low carb spring roll wrappers made from vegetables, egg, or konjac.
These keep your meals satisfying and your body in fat-burning mode.
So if someone asks, “Are spring rolls keto?”—now you know the truth (and what to use instead).
