Cooked orzo

Grain

Item Rating: 76/100

1 serving (100 grams) contains 130 calories, 4.5 grams of protein, 0.5 grams of fat, and 26.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		52 g	18%
	Dietary Fiber	2 g	7%
	Sugars	2 g
protein		9 g	18%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		2 mg	11%
Potassium		60 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (3.6%)

Protein: 36 cal (14.2%)

Carbs: 208 cal (82.2%)

About Cooked orzo

Orzo is a small, rice-shaped pasta traditionally used in Mediterranean and Italian cuisine. Made primarily from durum wheat semolina, cooked orzo offers a neutral flavor that pairs well with soups, salads, or as a standalone dish. Nutritionally, orzo is a source of carbohydrates, providing energy for daily activities. A 1-cup serving of cooked orzo contains approximately 200 calories, 40 grams of carbohydrates, 7 grams of protein, and minimal fat. It also supplies trace amounts of iron and B vitamins like niacin and thiamine, which are essential for energy metabolism and red blood cell production. While low in fiber compared to whole grains, orzo can be a versatile base for incorporating nutrient-rich vegetables, proteins, or healthy fats into meals, making it a well-rounded option for diverse dishes.

Health Benefits

• Provides quick energy from complex carbohydrates, supporting physical activity and brain function.
• Contains 7 grams of protein per cup, helping to maintain muscle repair and growth.
• Source of B vitamins, such as thiamine and niacin, which aid in energy metabolism and maintaining nerve function.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, non-restrictive diets

Not suitable for: Gluten-free diets, low-carb diets, ketogenic diets

Selection and Storage

Store cooked orzo in an airtight container in the refrigerator and consume within 3-5 days. Reheat with a splash of water or broth to prevent dryness.

Common Questions About Cooked orzo Nutrition

Is cooked orzo high in protein?

Cooked orzo is not particularly high in protein, as 1 cup (about 160 grams) contains roughly 6-7 grams of protein. While it can contribute to your daily protein intake, it is primarily a carbohydrate-based food.

Can I eat cooked orzo on a keto diet?

Cooked orzo is not compatible with a keto diet because it is high in carbohydrates. One cup of cooked orzo contains approximately 45 grams of carbs, which exceeds the daily carb limit for most ketogenic plans.

Are there any health benefits or concerns with eating cooked orzo?

Cooked orzo provides quick energy due to its carbohydrate content and contains small amounts of vitamins and minerals like iron and B vitamins, depending on the type of flour used. However, it is low in fiber and not suitable for those with gluten sensitivity unless made from gluten-free ingredients.

What is the recommended portion size for cooked orzo?

A typical serving size of cooked orzo is 1/2 to 1 cup, which contains around 100-200 calories depending on the portion. For balanced meals, pair it with protein-rich foods, vegetables, and healthy fats.

How does cooked orzo compare to other pasta shapes like rice or couscous?

Cooked orzo is similar in texture to rice but has the flavor and chewiness of pasta. Compared to couscous, it is larger and denser, and it typically takes longer to cook. All three have similar nutritional profiles but vary in texture and cooking versatility.

Data Sources & Scientific References