Orzo rice

Grain

Item Rating: 80/100

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	5.4 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		38 mg	2%
Iron		3.6 mg	20%
Potassium		252 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 rice

Orzo rice, often mistaken for a grain, is a type of pasta made traditionally from wheat semolina flour. It originates from Mediterranean and Middle Eastern cuisines and is commonly used in Italian dishes like soups, salads, and casseroles. Nutritionally, orzo is a carbohydrate-rich food, providing a good source of energy. It contains moderate amounts of protein and is low in fat. Whole wheat orzo options can also offer dietary fiber, vitamins like B1 (thiamine), and minerals such as selenium, which supports antioxidant defense. Orzo is versatile and easy to cook, making it a popular choice for diverse recipes.

Health Benefits

• Provides sustained energy due to its carbohydrate content (approximately 40g per 1 cup cooked).
• Supports metabolism and energy production with B vitamins like thiamine (B1) found in wheat-based orzo.
• Promotes antioxidant defense with selenium, which can help combat oxidative stress.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diets, mediterranean diets

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

Selection and Storage

Store uncooked orzo in an airtight container in a cool, dry place for up to one year. Cooked orzo should be refrigerated in a sealed container for up to 4 days.

Common Questions About Orzo rice Nutrition

Is orzo rice high in protein?

Orzo rice contains a moderate amount of protein. A 1-cup cooked serving of orzo typically provides about 7 grams of protein, which makes it a decent option for adding some protein to your diet. However, it’s not considered a high-protein food compared to beans, lentils, or animal-based proteins.

Can I eat orzo rice on a keto or low-carb diet?

Orzo rice is not suitable for a keto or low-carb diet because it is made from wheat flour and contains a high amount of carbohydrates. A 1-cup cooked serving has approximately 40-42 grams of carbohydrates, which would quickly exceed the daily carb allowance for these diets.

What are the health benefits or concerns of eating orzo rice?

Orzo rice is a good source of energy due to its carbohydrate content and provides small amounts of iron and B vitamins. However, it is relatively low in fiber and may not be ideal for blood sugar control if consumed in large quantities. Opt for whole wheat orzo for higher fiber content if available.

What is the recommended serving size for orzo rice?

A standard serving size of cooked orzo is 1 cup, which is about 200 calories. This portion works well as a side dish or base for a meal. If using it in soups or salads, you can reduce the serving to around 1/2 cup to balance macronutrients with other ingredients.

How does orzo rice compare to regular rice, and can they be used interchangeably?

Orzo rice is a pasta, not a grain, and has a softer texture than regular rice when cooked. It can often be used as a substitute for rice or grains in dishes like salads, soups, or casseroles. However, orzo tends to absorb flavors more quickly and may not hold its shape as well as firmer rice varieties like basmati.

Data Sources & Scientific References