Whole wheat orzo

Grain

Item Rating: 82/100

1 serving (56 grams) contains 196 calories, 6.7 grams of protein, 1.4 grams of fat, and 40.3 grams of carbohydrates.

Nutrition Information

1 cup (224g)

Calories		784
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	1.1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.2 mg	0%
Total Carbohydrates		161.3 g	58%
	Dietary Fiber	13.4 g	47%
	Sugars	4.5 g
protein		26.9 g	53%
Vitamin D		0 mcg	0%
Calcium		67.2 mg	5%
Iron		6.7 mg	37%
Potassium		560 mg	11%

* 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: 50 cal (6.3%)

Protein: 107 cal (13.4%)

Carbs: 645 cal (80.3%)

About Whole wheat orzo

Whole wheat orzo is a type of pasta shaped like grains of rice, traditionally used in Mediterranean cuisine, including dishes from Italian and Greek culinary traditions. It is made from whole durum wheat flour instead of refined wheat, preserving the bran and germ layers of the grain. This makes it a more nutritious option, offering higher amounts of fiber, essential minerals, and vitamins compared to regular orzo made from white flour. Whole wheat orzo is rich in complex carbohydrates and contains a moderate amount of protein, making it a wholesome choice for energy and satiety. It is versatile and can be prepared in soups, salads, or as the base for hearty grain dishes.

Health Benefits

• Rich in dietary fiber (6g per serving), which supports digestion and helps regulate blood sugar levels.
• Contains magnesium (about 25mg per serving), which aids muscle and nerve function as well as bone health.
• Provides iron (1.1mg per serving) essential for red blood cell formation and preventing anemia.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat, high-fiber

Not suitable for: Gluten-free, low-carb, wheat allergy

Selection and Storage

Store whole wheat orzo in a cool, dry place in an airtight container to preserve freshness. Cook it for 7-9 minutes in boiling water and rinse briefly if desired for cold dishes.

Common Questions About Whole wheat orzo Nutrition

Is whole wheat orzo high in protein?

Whole wheat orzo contains about 7 grams of protein per 2-ounce (56g) serving. While it provides a moderate amount of protein, it is not as high in protein as some other grains like quinoa or lentils but is a good option for those seeking a plant-based protein boost.

Can I eat whole wheat orzo on a keto diet?

Whole wheat orzo is not compatible with a keto diet because it contains approximately 41 grams of carbohydrates per 2-ounce serving. This carb content is too high for the ketogenic diet, which requires very low carbohydrate intake to maintain ketosis.

What are the health benefits of whole wheat orzo?

Whole wheat orzo is a good source of dietary fiber, providing about 4 grams per 2-ounce serving, which supports digestive health and helps maintain stable blood sugar levels. It also contains important nutrients like B vitamins, magnesium, and iron, which contribute to overall energy production and immune function.

How much whole wheat orzo should I eat per serving?

A typical serving size of whole wheat orzo is 2 ounces (about 1/3 cup dry or 1 cup cooked). This serving size contains around 200 calories, making it a balanced base for a meal when combined with vegetables and protein sources.

How does whole wheat orzo compare to regular orzo?

Whole wheat orzo is more nutrient-dense than regular orzo as it retains the bran and germ of the wheat, providing more fiber (4g vs. 1g per serving) and slightly more protein. It has a nuttier flavor and firmer texture, making it a healthier alternative for most recipes.

Data Sources & Scientific References