How many calories are in a mixed paella? A comprehensive guide

November 24, 2025 •

3 min read

A typical 250-gram serving of mixed paella can contain approximately 350 to 450 calories, but the exact number varies significantly based on ingredients. The ultimate question of how many calories are in a mixed paella depends on careful ingredient selection and portion size.

Quick Summary

The caloric content of mixed paella depends heavily on its ingredients, like the types of meat, seafood, and the amount of oil used. Adjusting protein choices and increasing vegetables can create a lighter, healthier version of this popular Spanish dish, fitting it into a balanced diet.

Key Points

Variable Calories: The number of calories in mixed paella fluctuates significantly, from around 350 to over 600 kcal per serving, depending on the recipe and portion size.
Ingredient Matters: Your choice of protein (e.g., lean chicken vs. chorizo), the amount of oil used, and the vegetable-to-rice ratio are major factors influencing the total calorie count.
Portion Control is Key: Even a healthier paella can lead to a calorie surplus if consumed in large quantities. Be mindful of your serving size.
Easy Calorie Reductions: Simple swaps like using less oil, adding more vegetables, and opting for leaner seafood can lower the caloric density of your dish.
Balanced Meal: Despite being a carbohydrate-rich dish, paella provides a complete nutritional profile with protein, fiber, and vitamins, making it a valuable component of a balanced diet when consumed in moderation.

Understanding Mixed Paella and its Caloric Profile

Mixed paella, or paella mixta, is a popular and flavorful Spanish rice dish that combines meat (typically chicken or rabbit) and seafood (such as shrimp, mussels, and squid) with vegetables and saffron-infused rice. While beloved for its complex flavors, its caloric content is not fixed. The number of calories can fluctuate widely based on the recipe, the specific ingredients used, and the serving size. A rough estimate for a standard serving might fall in the 350-500 calorie range, but this is a broad spectrum influenced by many variables.

The Major Calorie Contributors

The primary sources of calories in a mixed paella come from its core components. Understanding these helps in managing the total intake.

Rice: The foundation of any paella is rice, typically a short-grain variety like Bomba or Calasparra. Rice is a source of carbohydrates, which provide energy. One hundred grams of cooked rice contributes around 158 calories, making it a significant part of the dish's total caloric load.
Fats and Oils: Olive oil is essential for the sofrito, the flavorful base of onion, garlic, and tomatoes. Every tablespoon of olive oil adds approximately 120 calories, so controlling the amount used is crucial for managing the dish's overall caloric density.
Meat and Seafood: The protein sources in mixed paella vary. Lean meats like chicken breast and shellfish like shrimp are lower in calories compared to fattier alternatives like chorizo or dark meat chicken thighs. A single serving of an authentic recipe with richer ingredients can reach over 600 calories.

Comparing Calorie Counts: Mixed vs. Other Paellas

To illustrate how ingredients affect the final calorie count, here is a comparison of different paella types based on approximate 250-gram servings, using data primarily from Paella Market. It's important to remember these are estimates and can vary by recipe.


Paella Type	Approximate Calories per Serving (250g)	Key Calorie Sources
Mixed Paella	355-400 kcal	Rice, chicken, seafood, olive oil
Seafood Paella	445-500 kcal	Rice, olive oil, seafood (can vary with shellfish/oil)
Valencian Paella	380-450 kcal	Rice, chicken, rabbit, green beans, olive oil
Vegetable Paella	375-400 kcal	Rice, seasonal vegetables, olive oil

Factors that Influence Paella's Calorie Count

Here are some key factors that can either increase or decrease the final calorie count of your paella:

Choice of Protein: Swapping fatty chorizo for leaner chicken breast or more seafood like shrimp significantly reduces fat and calories.
Amount of Oil: Using too much olive oil adds a substantial number of calories. Measuring the oil instead of free-pouring can make a difference.
Added Ingredients: Rich additions like sausage, extra oil, or excessive portions of high-calorie ingredients will drive the count up. Conversely, loading up on vegetables like bell peppers, peas, and green beans adds volume, fiber, and nutrients without a lot of calories.
Serving Size: This is arguably the most critical factor. What one person considers a serving might be double for another. Be mindful of portion control to manage overall calorie intake effectively.

Tips for a Healthier, Lower-Calorie Paella

If you're aiming for a healthier version of mixed paella, here are some actionable tips:

Go Lean: Use lean protein sources like chicken breast and plentiful seafood (shrimp, mussels) while minimizing or eliminating high-fat meats like chorizo.
Measure Your Oil: Instead of pouring, measure the olive oil with a tablespoon to keep the fat content in check.
Embrace the Veggies: Increase the amount of vegetables like bell peppers, peas, and tomatoes. This adds nutrients, fiber, and volume, helping you feel full on fewer calories.
Consider Cauliflower Rice: For a dramatic reduction in carbohydrates and calories, you can substitute some or all of the traditional rice with riced cauliflower.
Balance with Sides: Serve your paella with a large, low-calorie salad to create a balanced, satisfying meal without a calorie surplus.

Conclusion: Enjoying Paella in a Balanced Diet

So, how many calories are in a mixed paella? There is no single answer, but it's clear that it can be a relatively moderate-calorie dish, especially when prepared mindfully. Paella, as a complete meal combining grains, lean protein, and vegetables, is a nutritionally sound choice within the Mediterranean diet. The key lies in being aware of your ingredient choices and practicing portion control. With simple modifications, this vibrant and delicious Spanish dish can be a healthy and satisfying addition to your eating plan, even if you are watching your weight. For more ideas on how to adjust ingredients and portions, consider resources like this guide on Paella Calories.

Frequently Asked Questions

Not necessarily. While paella contains carbohydrates from rice and fats from oil and other ingredients, it is the overall portion size and preparation method that determines if it is fattening. In moderation and with lean ingredients, paella can be a healthy part of a balanced diet.

To reduce calories, use less olive oil, opt for lean protein like shrimp or chicken breast over chorizo, and increase the proportion of vegetables. Some recipes also suggest substituting part of the rice with riced cauliflower.

The type of rice has a minor impact on calories, but using whole-grain rice can offer more fiber, which promotes satiety and can aid in overall calorie management. The main calorie factor is the quantity of rice and how it's prepared.

Seafood paella often contains fewer calories than mixed paella, especially if the mixed version includes fatty chorizo or other high-calorie meats. However, the exact count depends on the specific ingredients and oil used.

Yes, paella can be part of a weight-loss diet. Focus on portion control, use lean protein sources, and increase the vegetable content to keep the calorie density lower. Its filling nature can help with managing hunger.

A healthy serving size is subjective and depends on your overall daily calorie goals. As a general guide, a 250-gram serving (roughly one cup) can be a moderate and satisfying portion.

The calorie count per 100g varies depending on the ingredients. Some estimations suggest around 160-194 kcal per 100g for mixed or seafood paella, but this figure can be higher or lower depending on the specific recipe.