1 serving (200 grams) contains 320 calories, 10.0 grams of protein, 12.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
376.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 17.6 mg | 5% | |
| Sodium | 529.4 mg | 23% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 176.5 mg | 3% | |
* 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
Source of Calories
About Orzo feta salad
Orzo Feta Salad is a Mediterranean-inspired dish made with orzo pasta, feta cheese, fresh vegetables like cucumber and tomatoes, and often dressed with olive oil, lemon juice, and herbs such as parsley or dill. Originating from the Mediterranean region, this dish is known for its light but nutrient-dense profile. Orzo is a type of pasta made from durum wheat and provides a good source of carbohydrates, while feta cheese enriches the dish with protein and calcium. The vegetables add an array of vitamins and antioxidants, and olive oil contributes heart-healthy monounsaturated fats. This salad is a flavorful, balanced option for light lunches or as a side dish.
Health Benefits
- High in calcium from feta cheese, supporting bone health.
- Rich in monounsaturated fats from olive oil, which can help improve heart health.
- Contains vitamins A and C from fresh vegetables, promoting immune system function.
Dietary Considerations
Selection and Storage
Store the salad in an airtight container in the refrigerator for up to 2 days. Add fresh herbs or lemon juice right before serving for optimal freshness.
Common Questions About Orzo feta salad Nutrition
Is Orzo Feta Salad high in protein?
Orzo Feta Salad contains moderate protein primarily from feta cheese. On average, one cup of Orzo Feta Salad provides about 7-10 grams of protein, depending on the recipe and portion of feta used.
Can I eat Orzo Feta Salad on a keto or low-carb diet?
Orzo Feta Salad is generally not suitable for keto or strict low-carb diets because orzo is a pasta made from wheat and is high in carbohydrates. A typical serving of orzo contains around 40-45 grams of carbs per cup, which may exceed daily carb limits for these diets.
What are the health benefits of Orzo Feta Salad?
Orzo Feta Salad can provide essential nutrients like calcium and protein from feta cheese, vitamins (like vitamin C from added vegetables), and healthy fats if olive oil is used. However, its carb content should be monitored for individuals managing blood sugar levels or following specific diets.
What is a recommended serving size for Orzo Feta Salad?
A typical serving size for Orzo Feta Salad is about one cup, which contains approximately 200-300 calories depending on ingredients and dressing. Adjust portion sizes based on your dietary goals and activity level.
How does Orzo Feta Salad compare to a quinoa salad?
Compared to a quinoa salad, Orzo Feta Salad is higher in carbohydrates but lower in fiber and protein since quinoa is a whole grain with complete protein. Quinoa is also gluten-free, while orzo is not, which may make quinoa a better choice for those with gluten sensitivities or celiac disease.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
