Paella: calories, recipe and nutrition facts
One serving of paella (1 plate, 353 g) has 520 kcal. Per 100 g: 147 kcal.
Paella is in the family World dishes. Per 100 g it provides 10.4 g protein, 14.4 g carbohydrates (0.63 g fiber) and 5 g fat: about 40% of its calories come from carbohydrates.
What paella provides most
- High in vitamin B12: 2.3 µg per 100 g, 96 % of the Daily Value.
- High in selenium: 21.2 µg per 100 g, 39 % of the Daily Value.
- High in protein: 10.4 g per 100 g, 21 % of the Daily Value.
- Source of vitamin B3 (niacin): 2.4 mg per 100 g, 15 % of the Daily Value.
- Source of folate (vitamin B9): 58.1 µg per 100 g, 15 % of the Daily Value.
- Source of vitamin B1 (thiamin): 0.14 mg per 100 g, 12 % of the Daily Value.
Worth knowing, per 100 g: sodium: 162 mg.
Paella per serving
The serving is 1 plate, 353 g (the reference recipe below).
| Nutrient | 100 g | 1 plate |
|---|---|---|
| Calories | 147 kcal | 520 kcal |
| Protein | 10.4 g | 36.8 g |
| Carbohydrates | 14.4 g | 51 g |
| Fiber | 0.63 g | 2.2 g |
| Sugars | 0.67 g | 2.4 g |
| Fat | 5 g | 17.5 g |
| Sodium | 162 mg | 572 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Cooked rice | 150 | 195 |
| Chicken thigh | 60 | 107 |
| Cooked shrimp | 40 | 48 |
| Cooked mussels | 30 | 52 |
| Red bell pepper | 20 | 6 |
| Green peas | 20 | 16 |
| Tomato | 20 | 4 |
| Olive oil | 10 | 88 |
| Garlic | 3 | 4 |
| Total | 353 | 520 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
USDA long-grain white rice stands in for bomba rice.
Paella nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 147 kcal | — |
| Protein | 10.4 g | 21 % |
| Total fat | 5 g | 6 % |
| Saturated fat | 0.95 g | 5 % |
| Monounsaturated fat | 2.8 g | — |
| Polyunsaturated fat | 0.81 g | — |
| Cholesterol | 51.3 mg | 17 % |
| Carbohydrates | 14.4 g | 5 % |
| Dietary fiber | 0.63 g | 2 % |
| Total sugars | 0.67 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 36.5 µg | 4 % |
| Vitamin C | 10 mg | 11 % |
| Vitamin D | 0.04 µg | 0 % |
| Vitamin E | 0.82 mg | 5 % |
| Vitamin K | 4.5 µg | 4 % |
| B1 · Thiamin | 0.14 mg | 12 % |
| B2 · Riboflavin | 0.09 mg | 7 % |
| B3 · Niacin | 2.4 mg | 15 % |
| B6 | 0.19 mg | 11 % |
| B9 · Folate | 58.1 µg | 15 % |
| B12 | 2.3 µg | 96 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 22.8 mg | 2 % |
| Iron | 1.5 mg | 8 % |
| Magnesium | 19.3 mg | 5 % |
| Phosphorus | 125 mg | 10 % |
| Potassium | 138 mg | 3 % |
| Sodium | 162 mg | 7 % |
| Zinc | 1 mg | 9 % |
| Selenium | 21.2 µg | 39 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.05 g | — |
| Omega-3 · EPA | 0.04 g | — |
| Omega-3 · DHA | 0.06 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, paella ranks 48th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Among Micela's 180 foods, paella is in the top 10 for vitamin B12 (9th).
Where it comes from
Valencia, Spain.
Approximate origin, under review.
Frequently asked questions
How many calories are in a paella?
A reference serving (1 plate, 353 g) has 520 kcal: 147 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a paella?
In the reference recipe: cooked rice (150 g), chicken thigh (60 g), cooked shrimp (40 g), cooked mussels (30 g), red bell pepper (20 g), green peas (20 g), tomato (20 g), olive oil (10 g), garlic (3 g).
How much protein does paella have?
10.4 g per 100 g; 36.8 g in 1 plate.
How many carbs does paella have?
14.4 g of carbohydrates per 100 g, of which 0.63 g is fiber and 0.67 g sugars.
What vitamins and minerals does paella have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 96 %; selenium, 39 %; protein, 21 %; vitamin B3 (niacin), 15 %.
Where does paella come from?
Valencia, Spain. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Rice, white, long-grain, regular, enriched, cooked (NDB 20045) · Chicken, broilers or fryers, thigh, meat only, cooked, roasted (NDB 5098) · Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) (NDB 15151) · Mollusks, mussel, blue, cooked, moist heat (NDB 15165) · Peppers, sweet, red, raw (NDB 11821) · Peas, green, frozen, cooked, boiled, drained, without salt (NDB 11313) · Tomatoes, red, ripe, raw, year round average (NDB 11529) · Oil, olive, salad or cooking (NDB 4053) · Garlic, raw (NDB 11215)
One serving (1 plate) is about 26% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers