Risotto vs Paella: Calories and Nutrition Compared (2026)

Risotto has 166 calories and 3.5 g of protein, while Paella has 169 calories and 9.5 g of protein. Paella is higher in protein and slightly higher in calories.

Risotto and Paella are popular rice dishes with distinct origins and flavors. This comparison highlights their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Risotto and Paella?

Risotto is a creamy Italian rice dish made by slowly cooking rice in broth. It often features ingredients like vegetables, seafood, or meats. Paella is a traditional Spanish rice dish that typically includes a variety of proteins such as seafood, chicken, and vegetables. It is known for its vibrant flavors and saffron seasoning.

Risotto vs Paella: Nutrition Side by Side

The following table presents a side-by-side comparison of Risotto and Paella's nutritional values.

Nutrient (per 100 g)	Risotto	Paella
Calories	166 kcal	169 kcal
Protein	3.5 g	9.5 g
Carbs	20 g	15.8 g
Sugar	0.8 g	0.7 g
Fat	7.5 g	7.2 g
Fiber	0.6 g	0.6 g
Sodium	360 mg	737 mg

Which Is Better, Risotto or Paella?

For weight loss: Risotto contains 166 calories, while Paella has 169 calories. The difference is minimal, making both options relatively similar for weight loss.

For muscle and protein: Paella has 9.5 g of protein compared to Risotto's 3.5 g. This makes Paella a better choice for those looking to increase protein intake.

For low-carb or low-sugar: Risotto has 20 g of carbs and 0.8 g of sugar, while Paella contains 15.8 g of carbs and 0.7 g of sugar. Paella is lower in both carbs and sugar.

How to Track Risotto and Paella Accurately

Portion sizes and macro content can easily be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Risotto from Open Food Facts (aggregated plain entries), Paella from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which dish has more protein?

Paella has 9.5 g of protein, while Risotto has 3.5 g of protein. Therefore, Paella contains more protein.

Which dish has fewer calories?

Risotto has 166 calories, while Paella has 169 calories. Thus, Risotto has fewer calories.

What is the carbohydrate content of Risotto?

Risotto contains 20 g of carbohydrates per 100 g.

What is the sugar content in Paella?

Paella has 0.7 g of sugar per 100 g.

How much fat is in Risotto?

Risotto contains 7.5 g of fat per 100 g.

What is the sodium level in Paella?

Paella has 737 mg of sodium per 100 g.

Key Takeaways

• Risotto has 166 calories per 100 g.
• Paella has 169 calories per 100 g.
• Risotto contains 3.5 g of protein.
• Paella contains 9.5 g of protein.
• Risotto has 20 g of carbohydrates.
• Paella has 15.8 g of carbohydrates.