How many calories are in paella rice?

January 13, 2026 •

4 min read

An average serving of uncooked paella rice contains approximately 350-365 calories per 100 grams, but this value changes significantly once it is cooked and combined with other paella ingredients. Understanding how many calories are in paella rice requires looking at the raw grain, its prepared state, and the full recipe.

Quick Summary

The calorie content of paella rice varies based on whether it is uncooked or prepared. Uncooked rice is calorie-dense, while the final dish's total caloric value depends on added ingredients like oil, meat, and seafood.

Key Points

Uncooked Calorie Count: Uncooked paella rice contains roughly 350-365 calories per 100 grams, a high density before preparation.
Cooked Calorie Dilution: Cooking rice with water and other ingredients lowers its caloric density per 100 grams, with cooked portions often falling in the 130-184 kcal range.
Total Calories Depend on Recipe: The final calorie count of a paella dish is heavily influenced by the type and amount of other ingredients, particularly oil and protein sources.
Ingredient Choice Matters: Using leaner seafood and more vegetables results in a lower-calorie paella compared to versions with fatty meats like chorizo or excessive oil.
Modification is Possible: Paella can be made healthier and lower in calories by controlling oil, prioritizing vegetables, and choosing lean proteins or even using alternatives like cauliflower rice.
Serving Size is Key: Given the variability of recipes, paying attention to your serving size is the most effective way to manage the calories consumed from a dish of paella.

Understanding the Caloric Content of Paella Rice

Determining the exact number of calories in paella rice is not as simple as looking at a single figure. The calorie count depends on several key factors, including the state of the rice (uncooked vs. cooked), the specific variety of short-grain rice used, and the other ingredients added to create the final paella dish. Paella rice, such as the widely used Bomba or Calasparra, starts off as a dry grain with a high concentration of carbohydrates and, consequently, a high caloric density. However, this is just the beginning of the story.

Uncooked vs. Cooked Paella Rice: A Comparison

The most significant difference in caloric value comes from how the rice is prepared. When uncooked, paella rice contains a high concentration of carbohydrates. As it cooks, it absorbs a substantial amount of water, which dramatically increases its weight and volume while diluting its caloric density per serving.

Uncooked rice: A 100-gram serving of uncooked paella rice contains approximately 345-365 calories. At this stage, the rice is a compact source of energy, composed mainly of carbohydrates with very little fat.
Cooked rice: After cooking, the same 100 grams of uncooked rice might yield around 250-300 grams of cooked rice. The caloric density per 100 grams of cooked rice is therefore much lower, typically ranging from 130-184 calories, depending on preparation.

This distinction is crucial for accurate calorie tracking. A person counting calories should always refer to the cooked weight of the rice, not the uncooked, when assessing a portion.

The Impact of Additional Ingredients on Paella Calories

The rice itself is only one part of the total calorie equation for a complete paella. The ingredients added during cooking are the primary drivers of the final dish's caloric value. A traditional paella can include a wide array of high-calorie items.

Common Paella Ingredients and Their Caloric Impact:

Olive Oil: A key component of the sofrito (the base of the paella), olive oil is a very calorie-dense ingredient, with just one tablespoon adding approximately 120 calories. The amount used can greatly influence the final dish's total calorie count.
Meat and Sausage: Paellas with chicken, chorizo, or other meats will have a higher fat and calorie content than seafood or vegetable-based versions. A Valencian paella with chicken and rabbit, for instance, is naturally higher in calories than a simple seafood paella.
Seafood: Lean seafood like shrimp, mussels, and clams add protein with fewer calories compared to richer meats. This is one of the reasons seafood paella is often considered a healthier option.
Vegetables: Adding more low-calorie vegetables, such as bell peppers, green beans, and tomatoes, can increase the volume and nutritional value of the paella while keeping the overall calorie count in check.

Modifying Paella for Calorie Control

For those watching their calorie intake, paella can still be a delicious and satisfying meal with some strategic adjustments. The traditional recipe offers a great deal of flexibility.

Tips for a Lighter Paella:

Reduce Oil: Use a measured amount of olive oil instead of free-pouring to control the added fat content.
Increase Vegetables: Load up on non-starchy vegetables to create a more filling dish with fewer calories.
Choose Lean Proteins: Opt for seafood over fatty meats like chorizo to boost protein without excess calories.
Try Cauliflower Rice: For a drastically lower-carb, lower-calorie version, consider substituting some or all of the traditional paella rice with riced cauliflower.

Comparison Table: Different Paella Types

This table illustrates how the choice of ingredients can dramatically alter the caloric profile of a typical 250g serving of paella.


Paella Type	Approximate Calories (per 250g)	Key Ingredients	Calorie Drivers
Valencian Paella	~380 kcal	Rice, chicken, rabbit, green beans, saffron, olive oil	Higher calorie due to meat content
Mixed Paella	~355-400 kcal	Rice, chicken, seafood (shrimp, mussels), vegetables, olive oil	Moderately high due to mixed proteins and fats
Seafood Paella	~445-500 kcal	Rice, assorted seafood (shrimp, mussels, squid), vegetables, olive oil	Higher end due to oil and quantity of rich seafood
Vegetable Paella	~375 kcal	Rice, seasonal vegetables, saffron, olive oil	Lower end, though oil content can be a factor

Conclusion

While uncooked paella rice has a caloric value comparable to most other white rice varieties (around 350-365 kcal per 100g), it is not the sole determinant of a paella's final calorie count. The water absorbed during cooking, combined with the other protein and fat-rich ingredients added, is what ultimately dictates the total number of calories per serving. The flexibility of the paella recipe allows for easy modifications, such as increasing vegetables or choosing leaner proteins, to manage overall calorie intake while still enjoying this flavorful and complete Mediterranean dish. A mindful approach to ingredients is the key to enjoying paella as part of a balanced diet.

More nutritional information can be explored via reliable online databases such as Eat This Much.

Frequently Asked Questions

No, per 100 grams, uncooked paella rice has a similar caloric value to other varieties of uncooked white rice, typically around 350-365 calories.

A typical serving of seafood paella (around 250g) can range from 445 to 500 calories, but this can vary depending on the amount of oil, rice, and specific seafood used.

Yes, paella can be part of a calorie-controlled diet when consumed in moderation. Choose a recipe that uses less oil and more vegetables and lean seafood to reduce the overall calorie count.

To reduce calories, use less olive oil, increase the ratio of vegetables to rice and meat, and opt for lean proteins like chicken breast or shellfish instead of fatty sausages.

Uncooked paella rice is calorie-dense, with approximately 345-365 kcal per 100g. When cooked, the same 100g of dry rice absorbs water and expands, resulting in a lower caloric density of roughly 130-184 kcal per 100g of the cooked product.

Yes, a vegetable paella generally has a lower calorie count than a meat or mixed paella. For example, a 250g serving of vegetable paella might contain around 375 calories, while a mixed paella could be closer to 400 calories.

Olive oil significantly impacts the calorie count. Each tablespoon of oil adds approximately 120 calories, so a recipe using a generous amount can add hundreds of calories to the total dish.