Orzo

Grain

Item Rating: 81/100

1 serving (100 grams) contains 357 calories, 12.5 grams of protein, 1.1 grams of fat, and 72.6 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		714
% Daily Value*
Total Fat		2.1 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		145.1 g	52%
	Dietary Fiber	7 g	25%
	Sugars	1 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2.4 mg	13%
Potassium		240 mg	5%

* 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: 18 cal (2.7%)

Protein: 100 cal (14.3%)

Carbs: 580 cal (83.0%)

About Orzo

Orzo is a type of pasta shaped like a large grain of rice, commonly used in Mediterranean, Italian, and Middle Eastern cuisines. Made primarily from semolina flour, a product of durum wheat, orzo is rich in carbohydrates and provides moderate protein content. A 100-gram portion of orzo typically contains 357 calories, 12.5 grams of protein, 72.57 grams of carbohydrates, and 3.5 grams of fiber. It is also a source of iron (1.2 mg per 100 grams), though it is low in fat and almost devoid of vitamins C and D. Orzo is versatile and can be used in soups, salads, and as a base for hearty dishes, making it a popular staple in various culinary traditions.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (72.57 g per 100 g), making it suitable for active individuals.
• Contains 12.5 g of protein per 100 g, which supports muscle repair and maintenance.
• Delivers dietary fiber (3.5 g per 100 g), aiding in digestive health and promoting regular bowel movements.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, lacto-ovo vegetarian

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

Selection and Storage

Store dry orzo in an airtight container in a cool, dry place to maintain freshness. Once cooked, refrigerate in a sealed container and consume within 3-5 days.

Common Questions About Orzo Nutrition

Is orzo high in protein?

Orzo contains 12.5 grams of protein per 100 grams, making it a moderate source of protein. While it’s not as high in protein as legumes or meat, it can contribute to daily protein requirements, especially in vegetarian and plant-based diets.

Can I eat orzo on a keto diet?

Orzo is not suitable for a keto diet due to its high carbohydrate content. With 72.57 grams of carbs per 100 grams, it exceeds the carbohydrate limit typically allowed on a standard keto diet.

What are the health benefits or concerns of eating orzo?

Orzo provides a good source of energy due to its carbohydrate content and contains small amounts of fiber and protein. However, its high carb content may not be ideal for individuals managing blood sugar levels or following low-carb diets. Opt for whole wheat orzo for more fiber and nutrients.

What is a recommended serving size for orzo?

A typical serving size of orzo is about 1/4 cup (dry), which equals approximately 56 grams and provides around 200 calories. Adjust portion size based on dietary needs or recipes, and pair it with vegetables and protein for a balanced meal.

How does orzo compare to rice in terms of nutrition?

Orzo and rice have similar calorie content, but orzo generally has slightly more protein (12.5g vs. ~7g per 100 grams) and less fiber than brown rice. Nutritionally, whole wheat orzo can be a better choice, offering more fiber and nutrients than white rice.

Data Sources & Scientific References

1. Whole versus refined grains: Health implications

   NIH PubMed Central

   Peer-reviewed article highlighting health implications of whole vs refined grains, applicable to various forms of orzo including whole wheat varieties.

   View source →