1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 3.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Tomato orzo
Tomato orzo is a Mediterranean-inspired dish combining orzo pasta, a small rice-shaped pasta originating from Italian cuisine, with tomatoes, a globally celebrated fruit known for its vibrant flavor and nutrition. This dish is typically prepared with ripe, cooked tomatoes that offer a rich source of vitamin C and antioxidants like lycopene, paired with orzo, which provides carbohydrates for energy. Often seasoned with herbs like basil or oregano, it is a versatile recipe that may also include olive oil and garlic for added health benefits. Tomato orzo is light yet nutritious, delivering a balanced meal that is flavorful and satisfying.
Health Benefits
- Rich in lycopene, a powerful antioxidant found in tomatoes, which supports heart health and may reduce the risk of certain cancers.
- Provides vitamin C from tomatoes, promoting immune function and healthy skin.
- Offers carbohydrates from orzo pasta, serving as a source of energy and supporting brain function.
Dietary Considerations
Selection and Storage
Store cooked tomato orzo in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop or microwave with a splash of water or broth to maintain texture and moisture.
Common Questions About Tomato orzo Nutrition
Is Tomato Orzo high in protein?
Tomato Orzo is not particularly high in protein but does contain around 7-8 grams of protein per cooked cup, depending on the brand. It can be a good addition to a meal when paired with protein-rich foods like beans, chicken, or tofu.
Can I eat Tomato Orzo on a keto diet?
Tomato Orzo is typically not suitable for a keto diet because it is primarily made from refined flour and contains approximately 40-45 grams of carbohydrates per cooked cup. Keto diets focus on very low carbohydrate intake, so alternatives like spiralized zucchini or cauliflower rice are better options.
What are the health benefits or concerns of eating Tomato Orzo?
Tomato Orzo provides a source of energy through carbohydrates and contains small amounts of B vitamins and iron, depending on the brand. However, it is relatively low in fiber since it's often made from refined grains, and some versions may be high in sodium if pre-seasoned. Opting for whole-grain orzo and making homemade tomato sauce can boost its nutritional profile.
What is the recommended portion size for Tomato Orzo?
A typical serving size for Tomato Orzo is about 1/2 to 1 cup (cooked), which provides approximately 180-220 calories. To balance your plate, pair it with vegetables and lean proteins to create a well-rounded and nutritious meal.
How does Tomato Orzo compare to rice or pasta, and how should I prepare it?
Tomato Orzo is smaller and lighter than traditional pasta and provides a texture similar to rice, making it ideal for soups, salads, and side dishes. Unlike rice, it cooks faster, typically within 8-10 minutes. Whole-grain orzo is a healthier choice compared to traditional varieties, as it offers more fiber and nutrients.
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.
