What Nutrients Does Paella Contain? A Comprehensive Breakdown

January 5, 2026 •

3 min read

According to nutritionists, traditional paella is often considered one of the most complete dishes of the Mediterranean diet, thanks to its combination of diverse ingredients. This wholesome Spanish meal offers a robust nutritional profile, encompassing a rich blend of vitamins, minerals, and macronutrients from its various components.

Quick Summary

This article explores the nutritional content of paella, detailing the macronutrients and micronutrients contributed by its rice, proteins, vegetables, and fats. It highlights how ingredient variations influence the overall health benefits of the dish.

Key Points

Balanced Macronutrients: Paella combines complex carbohydrates from rice, lean proteins from meat or seafood, and healthy fats from olive oil for a well-rounded meal.
Rich in Vitamins: Depending on the vegetables used, paella can be a great source of vitamins A, C, K, and several B-vitamins.
Packed with Minerals: Key minerals like iron, selenium, zinc, potassium, and magnesium are contributed by seafood, meats, and vegetables.
Antioxidant Power: Ingredients such as tomatoes, saffron, and vegetables provide a high level of antioxidants, including lycopene and carotenoids.
Customizable for Health: The recipe can be easily adapted by choosing leaner proteins or increasing vegetables to meet specific dietary needs, such as for athletes or weight management.

The Core Nutrients of Paella

Paella's nutritional value stems from its varied ingredient base, which typically includes rice, protein, vegetables, olive oil, and spices. The balance of these components can create a remarkably complete and energizing meal.

Carbohydrates from the Rice Base

At its heart, paella is a rice dish, and the rice serves as a primary source of carbohydrates for energy. While traditional recipes use a short-grain white rice like Bomba, alternatives like brown rice can increase the dish's fiber content and add more B-vitamins and minerals. The energy provided by the rice is released slowly, contributing to a feeling of fullness and sustained energy levels.

Protein Sources: Meat, Seafood, and Beans

The protein content in paella is significantly influenced by the type of meat or seafood used. A mixed paella might feature chicken and seafood, while a traditional Valencian version uses chicken and rabbit. Seafood paellas typically include shrimp, mussels, and clams. All these ingredients contribute high-quality protein essential for muscle repair and general bodily function. Seafood, in particular, can provide valuable omega-3 fatty acids, which are beneficial for heart health. The inclusion of large, lima-type beans in Valencian paella also adds plant-based protein and fiber.

A Medley of Vitamins from Vegetables

The vegetables in paella are a major source of vitamins and antioxidants. Tomatoes, a base for the sofrito, are rich in lycopene, vitamin C, and potassium. Bell peppers provide a significant amount of vitamin C and beta-carotene. Green beans and peas add fiber, vitamin C, vitamin K, and folate. Garlic contributes manganese and vitamin B6. These vitamins and antioxidants work together to support immune function, reduce inflammation, and protect cells from damage.

Minerals from Land and Sea

Paella is a good source of several important minerals. Iron is contributed by both the meat and seafood components. Selenium, important for thyroid function and cell protection, comes from seafood. Mussels offer a rich source of iron, calcium, and potassium. Saffron, the signature spice, adds a small but potent amount of antioxidants. The use of quality olive oil introduces heart-healthy monounsaturated fats.

Paella Nutritional Comparison: Valencian vs. Seafood

Different paella types have distinct nutritional profiles based on their primary ingredients. The choice of protein and other add-ins can significantly shift the balance of macronutrients and micronutrients.


Nutrient (per serving)	Valencian Paella	Seafood Paella
Protein	19g	25g
Fat	14g (Higher saturated fat from chorizo)	15g (Higher omega-3s from seafood)
Carbohydrates	29g	62g
Fiber	5g	6g
Iron	2mg	5mg (Higher)
Vitamin B12	Trace amounts	0.4μg (Significant)
Vitamin K	291μg (High, from green beans)	144μg

Ingredient List and their Nutritional Impact

Rice: The base for carbohydrates and energy. Opting for brown rice boosts fiber and nutrient content.
Seafood (Mussels, Shrimp, Prawns): Excellent source of lean protein, B-vitamins (especially B12), iron, zinc, and selenium.
Poultry (Chicken, Rabbit): Contributes lean protein, B-vitamins, and phosphorus.
Vegetables (Bell Peppers, Tomatoes, Peas, Green Beans): Provide fiber, vitamin C, vitamin A, potassium, and powerful antioxidants like lycopene.
Olive Oil: A source of heart-healthy monounsaturated fats.
Saffron: Adds distinctive flavor and antioxidants.

Conclusion: A Balanced and Flavorful Meal

Paella stands out as a nutritionally complete and delicious dish that exemplifies the health benefits of the Mediterranean diet. Its combination of complex carbohydrates, lean protein, healthy fats, and a wide array of vitamins and minerals makes it a satisfying and wholesome meal. By choosing lean proteins and increasing the vegetable content, you can easily adapt paella to suit specific dietary goals while still enjoying its classic, authentic flavors. The nutritional profile of paella is not just about its individual ingredients, but the synergistic benefits that arise from combining them.

For more information on the history and various types of paella, including traditional preparations, you can refer to the Wikipedia page on Paella.

Frequently Asked Questions

Yes, paella is often considered a nutritionally complete meal because it contains carbohydrates from rice, protein from meat or seafood, and essential vitamins and minerals from vegetables and spices.

Paella can be a good source of protein, especially when made with lean meats like chicken or with a variety of seafood like shrimp and mussels.

When consumed in moderate portions, paella can be part of a weight-loss diet, particularly if you use less oil, choose leaner protein sources, and add extra vegetables to increase fiber and satiety.

Key sources of antioxidants in paella include tomatoes (for lycopene), bell peppers, and saffron, which all contribute to fighting inflammation and cellular damage.

While all paellas have nutritional benefits, a vegetable paella typically contains the fewest calories. Seafood and Valencian paellas can be very healthy options, especially when made with lean ingredients and cooked with olive oil.

Yes, you can increase the fiber content by substituting white rice with brown rice and adding more fibrous vegetables like green beans and chickpeas.

Yes, traditional paella is naturally gluten-free and lactose-free since its core ingredients are rice, meat/seafood, and vegetables. Be cautious of processed ingredients or additives in pre-made stocks.