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Seafood paella Calories
Traditional Spanish rice dish with mixed seafood and olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seafood paella (240 g) has 379 calories. That works out to 158 calories per 100 g. It contains 44.2 g of carbs, 21.8 g of protein, 12.2 g of fat and 2.9 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Seafood paella Nutrition Facts
Selected: 1 cup (medium) · 240 g
379
KCAL / 240G
Carbs
44.2g
· 16% DV
Protein
21.8g
· 44% DV
Fat
12.2g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 23% · Fat 30%
Seafood paella nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 379 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 44.2 g | 16% |
| Fiber | 2.9 g | 10% |
| Protein | 21.8 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Seafood paella?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 379 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (half) | 120 g | 190 kcal |
| 1 cup (small) | 180 g | 284 kcal |
| 1 piece (whole) | 240 g | 379 kcal |
| 1 serving (medium) | 280 g | 442 kcal |
| 1 cup (large) | 320 g | 506 kcal |
| 1 serving (large) | 400 g | 632 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Seafood paella
What is seafood paella made of?
Seafood paella is a Spanish rice dish made with short- or medium-grain rice, stock, olive oil, and seafood such as shrimp, mussels, or squid. Saffron, tomato, garlic, and paprika are common additions, though ingredients vary by region and recipe.
How do you make seafood paella at home?
To make seafood paella, cook aromatics and tomato in a wide, shallow pan, stir in the rice, then add seasoned stock and saffron. Arrange the seafood on top and cook without stirring until the rice is tender and the liquid is absorbed.
What is the best rice for seafood paella?
Short- or medium-grain Spanish rice is best for seafood paella because it absorbs stock while staying relatively firm. Bomba rice is a classic choice; arborio can work if Spanish rice is unavailable, but it tends to produce a creamier, starchier result.
What seafood goes in seafood paella?
Shrimp, mussels, and squid are common in seafood paella, and some recipes include clams or langoustines. Add each type according to its cooking time: delicate seafood added too early can become tough while the rice finishes cooking.
What is the difference between seafood paella and Valencian paella?
Seafood paella features shellfish or other seafood, while traditional Valencian paella is typically made with chicken, rabbit, green beans, and sometimes snails. Both use rice cooked in a broad pan, but their traditional ingredients and regional origins differ.
Should you stir seafood paella while it cooks?
No, seafood paella is usually left unstirred after the rice and stock go into the pan. This helps the grains cook separately and allows a lightly toasted rice crust to form at the bottom, rather than making the dish creamy like risotto.
What is the crispy bottom of seafood paella called?
The browned, crisp layer at the bottom of seafood paella is called socarrat. It develops as the rice finishes cooking against the hot pan; listen for a faint crackling sound, but lower the heat if you smell burning.
Can you make seafood paella with frozen seafood?
Yes, frozen seafood works in seafood paella. Thaw it safely and drain away excess liquid before cooking, since extra water can dilute the stock and affect the rice. Add the seafood at the right point so it cooks through without turning rubbery.
What should you serve with seafood paella?
Serve seafood paella with lemon wedges and a simple green salad. The fresh, acidic sides balance the savory rice and seafood without competing with them; bread is optional because the paella is already a substantial main course.
How should you store and reheat leftover seafood paella?
Refrigerate leftover seafood paella promptly in a covered container and eat it within one to two days. Reheat only the portion you need, adding a small splash of water in a covered pan until it is steaming hot throughout.
Seafood paella Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
4.56mg · 28% DV
Biotin
7.2µg · 24% DV
B5
1.01mg · 20% DV
Minerals
Selenium
46µg · 84% DV
Iodine
67µg · 45% DV
Phosphorus
283mg · 40% DV
Manganese
0.91mg · 40% DV
Sodium
768mg · 33% DV
Potassium ⭐
408mg · 12% DV
Seafood paella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood paella
To burn the 379 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Seafood paella?
Seafood paella is a Spanish rice dish, especially associated with the country’s coastal regions. Rice cooks in one pan with a mix of seafood and olive oil, often taking on flavour from stock and seasonings; recipes vary from place to place.
The rice is tender and savoury, while the seafood brings a briny sweetness. It is usually served hot as a shared main course, with the pan brought to the table; a simple salad or lemon on the side makes a fresh contrast. Outside Spain, it also works well as a centrepiece for a relaxed dinner with friends.
Rice supplies most of its carbohydrates, while the seafood contributes protein; a 100 g portion has 9.1 g of protein. Pair it with vegetables if you want a lighter, more balanced plate.
How Nutritious Is Seafood paella?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Seafood paella Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Seafood paella Contain Allergens?
Contains these allergens:
Which Diets Is Seafood paella Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seafood paella Fat Profile
SATURATED
2.4g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.