Paella - Calorie & Ingredient Breakdown
Original recipe: Spanish Seafood Paella - Traditional Recipe
The Recipe
Paella Valenciana (Seafood Paella)
Prep: 20 min | Cook: 45 min | Serves: 4-6
Ingredients
| Ingredient | Amount |
|---|---|
| Bomba or Spanish paella rice | 2 cups |
| Chicken stock or seafood broth | 5.5 cups |
| Saffron threads, crushed | 1 tsp |
| Smoked chorizo, sliced | 200g (7 oz) |
| Shrimp (peeled and deveined) | 300g (10.5 oz) |
| Mussels (cleaned and debearded) | 500g (1 lb) |
| Yellow onion, diced | 1 medium |
| Garlic cloves, minced | 4 |
| Red bell pepper, diced | 1 |
| Green peas | 1 cup (fresh or frozen) |
| Olive oil | 4 tbsp |
| White wine (dry) | 0.5 cup |
| Paprika (smoked) | 1 tsp |
| Bay leaves | 2 |
| Fresh parsley, chopped | 0.25 cup |
| Salt and black pepper | To taste |
| Lemon wedges | For serving |
Directions
- Warm broth in a separate pot and keep at a gentle simmer throughout cooking. Steep saffron threads in 0.5 cup of warm broth for 10 minutes to release color and flavor.
- Heat olive oil in a large paella pan (14-16 inches) over medium-high heat.
- Add diced onion and cook for 3-4 minutes until softened. Add minced garlic and cook for 1 minute until fragrant.
- Add diced red bell pepper and cook for 3 minutes.
- Push vegetables to the side and add sliced chorizo. Cook for 2-3 minutes, stirring occasionally.
- Add rice to the pan and stir constantly for 2-3 minutes to toast slightly and coat with oil.
- Pour in white wine and stir until mostly absorbed by the rice (about 2 minutes).
- Add saffron-infused broth and remaining broth to the pan. Stir in paprika, bay leaves, salt, and pepper. Do NOT stir the rice again from this point forward.
- Bring to a boil, then reduce heat to medium and simmer for 25-30 minutes until most liquid is absorbed and rice is tender.
- About 5 minutes before rice is done, arrange shrimp and mussels on top, nestling them into the rice.
- Add frozen peas if using fresh/thawed peas, sprinkle on now.
- Continue cooking until shrimp are pink (3-4 minutes) and mussels have opened (discard any that don't open).
- Remove from heat. Let rest for 5 minutes.
- Sprinkle with fresh parsley and serve with lemon wedges.
Key tip: Never stir the paella rice after the broth goes in - the crispy, caramelized bottom layer (socarrat) is what makes authentic paella special. Listen for a gentle crackling sound at the bottom near the end of cooking.
Nutrient Card
Paella (per serving, serves 4)
Calories: 620
Protein: 38g
Fat: 22g
Saturated: 6g
Carbs: 62g
Fiber: 4g
Sugar: 3g
Sodium: ~1,240mg
Cholesterol: ~130mg
Full Nutrition Breakdown
Paella is a complete one-pan feast that combines protein from seafood and chorizo, carbohydrates from Spanish rice, and vegetables for vitamins and fiber. The saffron, olive oil, and paprika create a luxurious dish that's surprisingly well-balanced nutritionally. It's comfort food that happens to be nutrient-dense.
| Ingredient | Serving (per person, serves 4) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Bomba rice (cooked) | 1.5 oz dry (yields ~0.75 cup) | 270 | 5g | 2g | 54g | 3g |
| Shrimp (cooked) | 75g | 95 | 18g | 1.5g | 0.5g | 0g |
| Mussels (cooked) | 125g | 110 | 15g | 3g | 4g | 0g |
| Smoked chorizo | 50g | 90 | 4g | 7g | 1g | 0g |
| Vegetables (peppers, peas, onion) | 150g | 45 | 2g | 0.5g | 10g | 2g |
| Olive oil (portion) | 1 tbsp | 120 | 0g | 14g | 0g | 0g |
| Broth & saffron | 1.25 cup | -10 | 2g | -2g | -2g | -1g |
| TOTAL | ~720 | ~46g | ~26g | ~67g | ~4g |
Note: Nutritional values represent a generous 4-person serving. Can stretch to 6 servings (reduce per-serving calories to ~480). Seafood content and size significantly affects final nutrition; using only shrimp or adding more chorizo changes values. Values assume Spanish bomba rice; short-grain varieties may vary slightly.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Rice (carbs) | 270 | 37% |
| Seafood (protein) | 205 | 29% |
| Olive oil (fat) | 120 | 17% |
| Chorizo (protein & fat) | 90 | 12% |
| Vegetables | 45 | 6% |
Rice is the caloric foundation, providing sustained energy. Seafood contributes significant protein with minimal fat, while the olive oil and chorizo add richness and flavor without dominating the overall calorie count. Vegetables round out the nutrition while adding volume and satiation.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 46g | 184 cal | 26% |
| Fat | 26g | 234 cal | 32% |
| Carbs | 67g | 268 cal | 37% |
| Fiber | 4g | - | - |
Paella offers a well-distributed macronutrient profile with emphasis on carbs and fat for energy and satisfaction. The protein from seafood is lean and clean, while the carbs from rice provide lasting fuel. This balance makes paella ideal for active individuals or anyone seeking a complete, satisfying meal without excess.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Shrimp & mussels | Omega-3 fatty acids, selenium, B12 | Shellfish are excellent sources of lean protein and long-chain omega-3s (EPA and DHA) linked to cardiovascular health and brain function. Selenium supports thyroid and immune health. B12 is essential for energy and neurological function - one serving provides over 100% of daily needs. |
| Saffron | Crocin, safranal | This luxury spice contains bioactive compounds researched for mood support, neuroprotection, and antioxidant benefits. Studies suggest saffron may support mental health, eye health, and cognitive function. It's one of the most antioxidant-rich foods available. |
| Olive oil | Polyphenols, monounsaturated fat | Extra-virgin olive oil is rich in heart-healthy monounsaturated fats and polyphenols linked to reduced inflammation and cardiovascular protection. Mediterranean diets emphasizing olive oil are associated with longevity and disease prevention. |
| Smoked paprika & chorizo spices | Capsaicin, antioxidants | The spices in chorizo deliver metabolism-boosting compounds and antioxidants. While the sausage adds salt, it provides authentic flavor that makes the overall dish more satisfying with less total food needed. |
| Spanish bomba rice | Complex carbs, minerals | Short-grain paella rice absorbs more liquid and flavor while maintaining firm texture. The carbohydrates are complex enough to provide sustained energy, and rice is a good source of manganese and magnesium for bone health. |
Paella is a celebration of Mediterranean and Spanish ingredients designed for communal dining and celebration. The combination of lean shellfish, healthy olive oil, whole grains, and antioxidant-rich spices makes this a dish that nourishes both body and soul. Perfect for meal prep since it reheats beautifully and improves as flavors meld overnight.
Smarter Swaps (With Real Numbers)
Swap 1: Extra Shrimp Instead of Chorizo
Original (With chorizo): 720 cal | 46g protein | 26g fat | 67g carbs
Swapped (Extra shrimp, less chorizo): 680 cal | 52g protein | 20g fat | 67g carbs
Savings: 40 calories, -6g fat, +6g protein
Increases protein while reducing saturated fat; slightly less flavor complexity.
Swap 2: Chicken Stock Instead of Seafood Broth
Original (Seafood broth): 720 cal | 46g protein | 26g fat | 67g carbs
Swapped (Chicken stock): 720 cal | 44g protein | 26g fat | 67g carbs
Difference: -2g protein, negligible
Cost-saving swap with minimal nutritional impact, though loses the deep ocean flavor.
Swap 3: Half the Olive Oil
Original (4 tbsp): 720 cal | 46g protein | 26g fat | 67g carbs
Swapped (2 tbsp oil): 600 cal | 46g protein | 12g fat | 67g carbs
Savings: 120 calories, -14g fat
Reduces richness but risks less flavor development during the toasting phase.
Swap 4: Brown Rice Instead of Bomba
Original (Bomba rice): 720 cal | 46g protein | 26g fat | 67g carbs
Swapped (Brown rice): 740 cal | 48g protein | 26g fat | 70g carbs
Difference: +20 calories, +2g protein, +3g carbs, +1g fiber
Brown rice adds fiber and nutrients; requires more liquid and slightly longer cooking.
The Ultra-Lean Stack: All Swaps Combined
Seafood paella with extra shrimp, half the oil, brown rice, and double green peas: 600 cal | 54g protein | 14g fat | 72g carbs
A lighter version that's still deeply satisfying with exceptional protein-to-calorie ratio.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 48% | 780 cal | Light breakfast + 1 snack |
| 2,000 cal | 36% | 1,280 cal | Breakfast + light snack + drinks |
| 2,500 cal | 29% | 1,780 cal | Breakfast + snacks + light appetizer |
| 3,000 cal | 24% | 2,280 cal | Full breakfast + appetizer/drink + flexibility |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Spanish wine (5 oz glass) | 120 | 840 |
| Gazpacho soup (1 cup) | 90 | 810 |
| Spanish chorizo appetizer | 150 | 870 |
| Patatas bravas | 180 | 900 |
| Tapenade & bread (2 pieces) | 200 | 920 |
Paella is substantial enough to be the centerpiece of a meal. A glass of Spanish wine or light soup starter creates an elegant, complete dining experience while staying reasonable calorie-wise for most targets.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Seafood paella (shrimp & mussels) | 720 | 46g | 26g | 67g |
| Chicken paella (pollo) | 680 | 50g | 22g | 67g |
| Vegetarian paella | 520 | 18g | 18g | 75g |
| Restaurant seafood paella | 890 | 48g | 34g | 95g |
| Paella made with short-grain white rice | 730 | 46g | 26g | 68g |
Homemade paella is leaner than restaurant versions, which typically use more oil and larger portions. Seafood paella is more protein-dense than vegetarian versions while using the same amount of rice. The real nutritional advantage of paella is that it's a one-pan complete meal - no separate sides needed.
Recipe from traditional Spanish Paella preparation. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, broth used, and seafood selection. Paella improves with time as flavors develop - reheating the next day may offer improved depth. When in doubt, weigh your ingredients.