Jake Harper
Chicken rice paper rolls are a delicious and nutritious option for a quick lunch or snack on the go. They are also a good source of protein. The number of kilojoules in chicken rice paper rolls depends on the ingredients used and the serving size. For example, two chicken rice paper rolls can contain around 116 calories, while another source suggests that one roll can contain around 300 calories. The kilojoule content of chicken rice paper rolls can be reduced by using low-carb wraps and packing in more vegetables, which increases fibre and nutrient content while reducing carbohydrates.
| Characteristics | Values |
|---|---|
| Calories | 288 per roll |
| Protein | 28.7g per roll |
| Total Fat | 2.4g per roll |
| Saturated Fat | 0.6g per roll |
| Carbohydrates | 53.9g per roll |
| Sugars | 8.8g per roll |
| Sodium | 877.7mg per roll |
| Dietary Fibre | 5.9g per roll |
| Kilojoules | Fewer than sushi rolls |
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What You'll Learn
Chicken rice paper rolls nutrition facts
Chicken rice paper rolls are a tasty and nutritious option for those looking for a low-calorie, high-protein meal or snack. The calorie count of chicken rice paper rolls varies depending on the ingredients used and the size of the roll. On average, a single roll can contain around 35 calories, with two rolls amounting to approximately 116 calories. The macronutrient breakdown is roughly 43% carbs, 12% fat, and 45% protein.
Chicken is a good source of protein, and when paired with vegetables, herbs, and a small amount of sauce, these rolls can be a healthy option. For example, a chicken rice paper roll containing lettuce, carrot, cucumber, capsicum, and mint can provide 28.7 grams of protein, 2.4 grams of total fat, 53.9 grams of carbohydrates, 8.8 grams of sugar, and 5.9 grams of dietary fiber.
Rice paper, the outer layer of these rolls, contributes a small amount of carbohydrates. Each rice paper sheet contains around 8.4 grams of carbs, with a net carb count of about 8.3 grams. This makes it a relatively lean option compared to flour wraps, which can have over 35 grams of carbohydrates per serving.
Chicken rice paper rolls can also be made keto-friendly by swapping the traditional rice paper for keto wraps, reducing the overall carbohydrate intake. Additionally, these rolls can be a good source of fiber when packed with vegetables, making them a nutritious and satisfying option for weight loss or weight management.
Overall, chicken rice paper rolls offer a balanced combination of carbohydrates, protein, and healthy fats, making them a nutritious choice that can be tailored to various dietary preferences and goals.
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Rice paper roll calories
The calorie count of rice paper rolls depends on their fillings. A single rice paper roll with Portuguese chicken, lettuce, cucumber, and noodles has been estimated to contain around 300 calories. Breaking this down, the chicken contributes the most calories at 140 for 2oz, the wrap adds 80, the rice noodles another 80, and the greens around 20.
On the other hand, a rice paper roll with peanut sauce and rice noodles has been said to contain around 350 calories.
Chicken rice paper rolls, in general, are estimated to contain 116 calories per 2 rolls. The macronutrient breakdown is 43% carbs, 12% fat, and 45% protein.
Rice paper itself contributes a small part of the overall calories and carbs in a rice paper roll. The fillings make the most significant contribution to the nutritional value of the roll.
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Rice paper roll carbs
Rice paper rolls are a delicious and healthy option for a meal, but what about their carbohydrate content? Well, it is important to note that the fillings of a rice paper roll will have the most impact on the overall nutritional value of the dish. However, the rice paper itself also contributes a small part of carbs and calories.
Rice paper is typically made from rice flour, water, salt, and tapioca. The rice flour gives it its sticky texture, especially when wet. This can be avoided by using a rolling tray, which makes creating fresh rice paper rolls easier and faster. The salt in the rice paper mixture helps to increase elasticity, prevent fungus, and ensure the paper dries properly. Tapioca is added to make the rice paper thinner, more translucent, and easier to bend without cracking.
A rice paper roll with Portuguese chicken, lettuce, cucumber, and noodles is estimated to contain around 300 calories. Breaking this down, the rice paper wrap contributes around 80 calories, the noodles around 80 calories, the greens around 20 calories, and the chicken around 140 calories for 2oz.
Looking specifically at the macronutrient breakdown, a rice paper roll with chicken and snow peas provides 43% carbs, 12% fat, and 45% protein. This means that out of the 116 calories in two rolls of chicken rice paper rolls, around 50 calories come from carbohydrates.
So, while rice paper rolls do contain carbohydrates, the amount can vary depending on the fillings and the specific ingredients of the rice paper itself. Overall, they can be a good source of protein and a healthy option, especially when made with fresh ingredients and enjoyed in moderation.
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Rice paper roll keto-friendliness
Rice paper rolls are a popular dish, often filled with chicken, vegetables, and noodles. While they are a tasty and healthy option for many, how keto-friendly are they?
Rice paper is a thin, dry food product made from rice starch and is used as a wrapper or roll for various dishes, especially in Asian cuisine. It is a popular alternative to flour wraps as it typically has fewer calories and carbohydrates. However, when it comes to the keto diet, the situation is different. The ketogenic diet is a low-carbohydrate method of eating that promotes weight loss and has been known to help manage various health issues such as diabetes, epilepsy, and inflammation.
Rice paper rolls are not considered keto-friendly due to their relatively high carbohydrate content. Each rice paper roll contains around 8.4 grams of carbohydrates and only 0.1 grams of fiber, resulting in a net carb count of 8.3 grams. This means that consuming just two or three rice paper rolls can quickly knock your body out of ketosis, inhibiting the desired fat-burning state. Additionally, rice paper wrappers offer little in terms of micronutrients, providing zero fat-soluble nutrients and only trace amounts of sodium, calcium, and iron.
However, this doesn't mean that those on a keto diet have to miss out on enjoying spring rolls or similar dishes. There are several keto-friendly alternatives available. For example, you can find low-carb spring roll wrappers that contain as little as 2.4 grams of net carbs per serving, allowing you to create delicious keto-friendly rolls at home. Another option is to make "rice-less paper" wraps, which are ideal for those who don't want to give up on fresh spring rolls. These wraps are made using ingredients like gum arabic and are a creative solution for keto dieters. Additionally, some people on the keto diet have reported that eating rice paper rolls in moderation, while keeping the carb count low for the rest of the day, has not affected their weight loss journey.
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Rice paper roll recipes
Rice paper rolls are a popular dish, often served as a refreshing and healthy appetizer, light main course, or party snack. They are also known as Vietnamese spring rolls and are packed with bright, fresh flavours.
There are many different recipes for rice paper rolls, some of which include:
Vietnamese Rice Paper Rolls with Peanut Dipping Sauce
This recipe features bright, fresh flavours and an addictive Vietnamese peanut dipping sauce. It includes a couple of tricks and step-by-step photos to help you roll perfect rice paper rolls. The filling includes bean sprouts, vermicelli noodles, lettuce, cucumber, and carrots.
Fresh Spring Rolls with Peanut Sauce
This recipe includes a peanut dipping sauce made with peanut butter, rice vinegar, tamari or soy sauce, honey or maple syrup, toasted sesame oil, and fresh garlic. The filling is flexible, but this recipe suggests using butter lettuce, rice noodles, cabbage, carrot, cucumber, and jalapeño.
Pan-Fried Rice Paper Rolls
This recipe includes stir-fried vegetables with shredded cabbage, grated carrots, crumbled paneer, chili flakes, and soy sauce. The rice paper rolls are then pan-fried until golden brown and crispy.
Chicken Rice Paper Rolls
This recipe includes chicken and hoisin sauce, with snow peas as the filling.
To make the rice paper rolls, dip a rice paper wrapper into a bowl of warm water for about 10-15 seconds until it becomes pliable. Place the softened rice paper on a flat surface and add your desired filling to the centre, leaving about 1 inch of open rice paper around the edges. Fold the sides of the rice paper over the filling, then roll it up tightly from the bottom to the top.
The kilojoule content of chicken rice paper rolls will depend on the specific ingredients and quantities used in the recipe. However, one source estimates that two chicken rice paper rolls contain approximately 116 calories, which is equivalent to about 485 kilojoules.
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Frequently asked questions
While I cannot give you an exact number, chicken rice paper rolls are known to be lower in kilojoules than other similar foods, such as sushi rolls. They are also a good source of protein.
Chicken rice paper rolls are approximately under 100 calories per roll, though this may depend on the ingredients used. One source estimates that two rolls of chicken rice paper rolls contain 116 calories. Another source estimates that a serving of chicken rice paper rolls with lettuce, cucumber, and mint contains 288 calories.
Chicken rice paper rolls typically contain rice paper, chicken, vegetables (such as lettuce, cucumber, carrot, and bell pepper), and a sauce or seasoning (such as hoisin sauce, soy sauce, sesame oil, garlic, or ginger).
