Calories in Orzo
Orzo is a small, rice-shaped pasta made from durum wheat semolina. It is a versatile grain-like pasta that provides a good source of complex carbohydrates and moderate protein, commonly used in soups and salads.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cooked Orzo | 1 cup (160g) | 210 | 7g | 42g | 1g |
| Whole Wheat Orzo | 100g dry | 340 | 14g | 68g | 2g |
| Orzo with Butter | 1 cup cooked + 1 tbsp butter | 310 | 7g | 42g | 13g |
| Orzo Salad | 1 cup (approx 200g) | 250 | 6g | 35g | 10g |
Health Benefits
Provides sustained energy through complex carbohydrates.
Contains essential minerals like iron and magnesium.
Low in fat and sodium when prepared simply.
Nutrition Tips
- Choose whole wheat orzo for higher fiber content and better satiety.
- Rinse orzo after cooking if using in salads to prevent sticking and remove excess starch.
- Cook orzo in broth instead of water to add flavor without significantly increasing calories.
- Be mindful of portion sizes, as pasta can be calorie-dense.
- Pair with plenty of vegetables to increase the volume of the meal and fiber intake.
GAYA Tracking Tip
For accurate results, photograph your plate before adding heavy sauces — GAYA can better identify the orzo volume. If cooked in a soup, specify the broth type.
Frequently Asked Questions
Is orzo a grain or pasta?+
Despite its rice-like appearance, orzo is a type of pasta made from durum wheat semolina. It is classified as a grain product but is nutritionally similar to other pastas.
Is orzo gluten-free?+
No, traditional orzo is made from wheat and contains gluten. Those with celiac disease or gluten sensitivity should look for certified gluten-free alternatives made from corn or cassava.
How does orzo compare to white rice?+
Orzo typically contains more protein and fiber than white rice. However, it is higher in calories and carbohydrates per serving, so portion control is key.
Track Orzo calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA