Calorie Chart / Recipes / Paella
How Many Calories Are in Paella?
Calculation of the nutritional value & Recommended Dietary Intake of paella
For g and a calorie requirement of kcal
| Calories 560 kcal | Proteins 33 g | Lipids 23 g | Carbohydrates 70 g |
| 28% | 44% | 34% | 25% |
Health benefits of paella
Paella - 100g
Calories 160 kcal
Proteins 9.5 g
Lipids 6.5 g
Carbohydrates 20 g
Traditional Spanish paella is a mosaic of nutrient-rich ingredients such as rice, shrimp and prawn, chicken, mussels, and vegetables. Thanks to this diversity, the dish supplies iron, selenium, and iodine from seafood, B-group vitamins and phosphorus from poultry, and fibre, vitamin C, and beta-carotene from bell peppers and peas. With around 160 calories per 100 g, paella is considered a moderate-calorie meal, making it easier to fit into daily calorie targets without excessive restriction.
The saffron that colours paella contributes small amounts of antioxidants such as crocin and safranal, reputed to possess anti-inflammatory properties. Olive oil, used in the sofrito, brings heart-friendly monounsaturated fats. Compared with many other festive dishes that can exceed 250 calories per 100 g, paella offers a more balanced caloric profile while still delivering 9.5 g of proteins. This combination of moderate calories, complex carbohydrates, and lean proteins helps sustain satiety, which in turn can facilitate overall calorie control.
Historically, paella originated as a farmers' meal in Valencia, cooked over a wood fire and combining whatever seasonal ingredients were available. Its evolution into a seafood version added omega-3 fatty acids and further reduced calories versus fattier meat-only preparations. Because each ingredient can be portioned independently, paella allows precise management of calories: for instance, reducing chorizo or increasing vegetables quickly adjusts total calories without sacrificing flavour.
In summary, paella supplies varied micronutrients, reasonable proteins, and a moderate 160-calorie density. The harmony between grains, lean meats, and seafood makes it appealing for anyone looking to control calories while still enjoying a festive plate.
Tips for incorporating paella into a balanced diet
To keep paella within your daily calorie budget, favour extra vegetables (diced bell pepper or tomato) and leaner seafood while limiting richer cuts such as chorizo. A green starter like an arugula salad with a light vinaigrette adds fibre without many calories and helps control overall calorie intake at the meal.
For athletes looking to refuel, pair a portion of paella with a side of grilled zucchini or asparagus. These sides expand volume with minimal calories, keep electrolytes high, and complement the complex carbohydrates found in the rice. If you need extra proteins without too many calories, add a few pieces of grilled tuna or seared scallop on top.
Those watching their weight can opt for a "verde" version: substitute part of the rice with riced cauliflower. This trick cuts calories dramatically yet preserves texture, letting you enjoy a generous plate while respecting calorie goals. Remember that every extra spoon of olive oil adds roughly 90 calories, so measure rather than pour freely to stay within calorie limits.
Classic menu ideas:
- Starter: chilled gazpacho (low calorie, rich in antioxidants)
- Main: moderate-portion paella (160 calories per 100 g)
- Dessert: a bowl of fresh pineapple or watermelon (hydrating, low calorie)
Frequently Asked Questions
- How many calories are in paella?
- Paella provides about 160 kcal per 100 g.
- Is paella considered high in calories compared with other rice dishes?
- At 160 kcal per 100 g, paella sits in the moderate-calorie range; many creamy dishes like risotto or cheese-laden tartiflette can exceed 200 calories per 100 g.
- Can I lower the calories of my paella?
- Yes. Use less oil, increase vegetables, choose shellfish over fatty sausage, and replace part of the rice with riced cauliflower. These tweaks can cut 30–50 calories per serving.
- Does paella offer good proteins for athletes?
- With 9.5 g of proteins per 100 g, paella supplies quality proteins from seafood and chicken; pairing it with extra shrimp and prawn adds proteins without too many extra calories.
- Is paella suitable for a weight-loss diet?
- In moderate portions, the 160-calorie density and high satiety value make paella compatible with calorie-controlled plans. Balance your daily calories by combining it with low-calorie sides like broccoli.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
