How healthy is paella?
Is paella healthy? Yes, for most people. Paella scores 49/100 on the HowHealthyIs Score: 100 g provides 143 kcal, 10 g protein and 11 mg vitamin C. Mixed paella cooks rice in saffron stock with chicken, seafood and vegetables, so a plate is high in protein and supplies vitamin B12, selenium and iron alongside the starch. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Paella ranks higher than 49% of them.
Counts in favor (% daily value per 100 kcal)
- Protein14%
- Vitamin C9%
- Magnesium4%
- Iron3%
- Vitamin E3%
- Potassium3%
- Vitamin A2%
- Fiber2%
- Calcium1%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 41 minus 9 = 33. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in paella?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 143 kcal | 615 kcal | |
| Protein | 10 g | 43 g | 87% |
| Carbohydrates | 16 g | 69 g | 25% |
| Fiber | 0.6 g | 2.7 g | 10% |
| Sugars | 1.6 g | 6.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4 g | 17 g | 22% |
| Saturated fat | 0.8 g | 3.3 g | 16% |
| Omega-3 fats | 0.1 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 28 µg | 121 µg | 13% |
| Vitamin C | 11 mg | 48 mg | 54% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.7 mg | 3 mg | 20% |
| Vitamin K | 4.7 µg | 20 µg | 17% |
| Vitamin B12 | 0.9 µg | 3.9 µg | 163% |
| Folate | 15 µg | 64 µg | 16% |
| Minerals | |||
| Calcium | 19 mg | 80 mg | 6% |
| Iron | 0.9 mg | 3.8 mg | 21% |
| Potassium | 215 mg | 925 mg | 20% |
| Magnesium | 23 mg | 100 mg | 24% |
| Zinc | 1 mg | 4.2 mg | 38% |
| Sodium | 201 mg | 866 mg | 38% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard paella?
We estimate paella from this standard recipe (serves 6, about 2600 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Mixed (mixta) paella with chicken, shrimp, mussels and squid. Rice is modeled as unenriched medium-grain white rice.
| Ingredient | Amount |
|---|---|
| Olive oil | 60 g |
| Chicken thighs, boneless | 500 g |
| Shrimp | 250 g |
| Mussels (meat weight) | 150 g |
| Squid | 200 g |
| Short or medium-grain rice | 400 g |
| 1 onion | 100 g |
| 1 red pepper | 150 g |
| 2 tomatoes, grated | 200 g |
| 3 garlic cloves | 10 g |
| Peas | 150 g |
| Saffron | 0.3 g |
| Sweet paprika | 5 g |
| Chicken stock | 1000 g |
| Salt | 6 g |
| Lemon, to serve | 30 g |
Why is paella good for you?
- 3.9 µg vitamin B12 in 1 plate, 163% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 43 g protein in 1 plate, 87% of the daily value. Protein contributes to the maintenance of muscle mass.
- 48 mg vitamin C in 1 plate, 54% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- A shared weekend meal
- Pairing with a green salad
What should you watch out for?
- Restaurant paella is often oily and salty.
- Shellfish is a common allergen.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.