Health score
0
/ 100Verdict: moderate
Paella de Marisco receives a moderate score of 65/100 due to its high-quality protein and antioxidant-rich base balanced against high sodium content.
Key takeaways
- 8.5g of high-quality protein per 100g serving
- Contains heart-healthy extra virgin olive oil
- High sodium content at 450mg per 100g
- Features antioxidant-rich saffron and tomato-based sofrito
- Uses refined rice, limiting total dietary fiber intake
Our read on this product
The dish earns its 65/100 health score primarily through high-quality proteins found in the seafood mix and beneficial polyphenols from extra virgin olive oil. With 8.5g of protein per 100g, it provides a solid foundation, while the sofrito contributes essential lycopene and antioxidants. However, the 450mg sodium content per serving and the use of refined white rice impact its overall health and environmental scores. The inclusion of saffron offers unique anti-inflammatory properties, though the rice component is calorie-dense without significant fiber. Overall, it serves as a nutrient-rich main course that remains a moderate choice compared to ultra-processed alternatives.
Best for
Individuals seeking a high-protein, antioxidant-rich meal that supports cardiovascular health through monounsaturated fats.
Approach with care
Those on strict low-sodium diets or individuals with shellfish allergies should avoid this dish.
Ingredient breakdown
Good ingredients
Neutral ingredients
Arroz
Short-grain rice, typically Bomba or Calasparra, used as the foundational starch for paella. It is a refined carbohydrate that provides energy but lacks significant fiber compared to whole grains. It absorbs the flavorful broth during cooking.
Caldo de pescado
A flavorful fish stock made by simmering fish bones, aromatics, and vegetables. It is the primary carrier of savory umami flavors and provides essential minerals, though it can be high in sodium depending on the preparation.
Mariscos (Seafood)
A mixture including shrimp, mussels, and calamari. These are excellent sources of high-quality lean protein, omega-3 fatty acids, and iodine, which are beneficial for heart and brain health.
Azafrán
Saffron threads used to provide the iconic yellow color and delicate earthy aroma. It is rich in antioxidants like crocin and safranal which may help mood and inflammation.
Aceite de oliva virgen extra
High-quality olive oil used for sautéing the base vegetables and seafood. It is rich in monounsaturated fats and polyphenols, which support cardiovascular health.
Sofrito (Tomate, cebolla, ajo, pimiento)
A sautéed mixture of aromatics including tomatoes, onions, garlic, and bell peppers. This base is high in vitamins, minerals, and antioxidants such as lycopene from the cooked tomatoes.
Nutrition facts
Values shown per 100g
Energy
145 kcal
Protein
8.5g
Carbs
22g
Fat
4.2g
Fiber
1.1g
Sugar
1.2g
Sodium
450mg
Saturated fat
0.7g
Fiber
1.1g
How it scores against your goal
Mood Effect
Saffron is linked to mood support, and the combination of quality fats and proteins promotes steady energy levels.
Muscle Gain
The 8.5g of protein per 100g provides a good source of amino acids for recovery and muscle maintenance.
Weight Loss
Moderate protein content helps with satiety, but the refined rice can lead to higher caloric intake if portions are not measured.
Flu Recovery
The nutrient-dense fish stock and antioxidants from the sofrito support the immune system during recovery.
Fever Recovery
The easily digestible rice and protein from fish stock provide needed energy while being gentle on the digestive system.
Pcos Management
The anti-inflammatory benefits of saffron and omega-3s are beneficial, but refined carbohydrates should be balanced with additional fiber.
Diabetes Management
The use of short-grain refined rice may cause blood sugar spikes, though protein and healthy fats help mitigate this impact.
Myth busters
Paella de Marisco is a low-sodium meal
At 450mg of sodium per 100g, this dish is actually quite high in salt due to the fish stock and seasoning.
The seafood provides heart-healthy fats
Seafood including shrimp and mussels provides essential omega-3 fatty acids that support cardiovascular health.
The dish is a rich source of dietary fiber
Traditional short-grain white rice is a refined carbohydrate and lacks the significant fiber found in whole grains.
Saffron offers anti-inflammatory benefits
Saffron contains bioactive compounds like crocin and safranal, which are recognized for their potential antioxidant and anti-inflammatory properties.
Frequently asked questions
Is Paella de Marisco healthy for regular consumption?
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Paella de Marisco provides significant protein and healthy fats, making it a good choice if consumed in moderation, though the sodium levels should be monitored as part of a balanced weekly diet.
What is the primary nutritional concern with Paella de Marisco?
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Paella de Marisco contains a relatively high sodium count of 450mg per 100g, which may be a concern for individuals managing hypertension or sensitive to salt intake.
Which key ingredient in Paella de Marisco provides the most health benefits?
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Paella de Marisco derives its most significant health benefits from the combination of seafood and extra virgin olive oil, which provide essential omega-3 fatty acids and heart-protective monounsaturated fats.
Does Paella de Marisco fit into a weight loss diet?
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Paella de Marisco can fit into a weight loss plan due to its lean protein content, but portion sizes must be controlled to account for the refined carbohydrate density of the rice.
Is there a better alternative to Paella de Marisco for fiber?
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Paella de Marisco could be improved by using brown or whole-grain rice instead of traditional Bomba rice to significantly increase the fiber content and lower the glycemic index.