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Orzo Salad Calories
Light, filling pasta salad with vegetables and olive oil.
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Orzo Salad (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 33.8 g of carbs, 6.3 g of protein, 5.3 g of fat and 3.2 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Orzo Salad?
Orzo Salad combines small, rice-shaped pasta with chopped vegetables and herbs, often with a little cheese and an olive-oil dressing. Orzo is pasta, not rice; this kind of salad is a flexible home-style dish found in Mediterranean cooking, with ingredients varying from kitchen to kitchen.
The pasta is tender and mild, while cucumber, peppers and tomatoes add crunch, juiciness and freshness. It is usually served chilled or at room temperature, as a lunch, picnic dish or side alongside grilled food. The vegetables make it more varied and filling than plain pasta, while it remains a carbohydrate-led dish with some fibre. For a lighter version, use a modest amount of oil and add extra vegetables; it also pairs well with beans or grilled vegetables.
Orzo Salad Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
22.5g
· 8% DV
Protein
4.2g
· 8% DV
Fat
3.5g
· 4% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
Orzo Salad Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
Vitamin C
6mg · 7% DV
B1
0.07mg · 6% DV
Vitamin A
45µg · 5% DV
Minerals
Sodium
170mg · 7% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
Selenium
3.5µg · 6% DV
How Nutritious Is Orzo Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Orzo Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo Salad
To burn the 145 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Orzo Salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Orzo Salad Contain Allergens?
Contains these allergens:
Which Diets Is Orzo Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Orzo Salad Fat Profile
SATURATED
0.5g
MONOUNSATURATED
2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Frequently Asked Questions About Orzo Salad
What is Orzo Salad?
Orzo Salad is a cold pasta salad made with orzo, a small rice-shaped pasta, and mix-ins such as vegetables, herbs, cheese, and dressing. Despite its rice-like appearance, orzo is wheat pasta.
How do you make Orzo Salad?
Orzo Salad is made by boiling orzo until just tender, draining it well, then tossing it with chopped vegetables, herbs, and dressing. Let the pasta cool first so delicate ingredients stay crisp.
Is orzo rice or pasta in Orzo Salad?
Orzo in Orzo Salad is pasta, not rice. It is made from wheat and shaped like a grain of rice, so cook it in boiling water as pasta rather than treating it like rice.
What dressing goes best with Orzo Salad?
A lemon-and-olive-oil dressing is a classic choice for Orzo Salad because its acidity balances the pasta and vegetables. Red-wine vinegar, fresh herbs, and a little mustard also work well.
Can you make Orzo Salad ahead of time?
Yes, Orzo Salad can be made a day ahead and chilled so the dressing flavors the pasta. For a fresher texture, keep leafy herbs and juicy vegetables separate and stir them in shortly before serving.
How long does Orzo Salad last in the fridge?
Orzo Salad generally keeps for up to three days in a covered container in the refrigerator. Salads containing dairy or mayonnaise should be chilled promptly, and leftovers should not sit out for extended periods.
Should Orzo Salad be served cold or warm?
Orzo Salad is usually served cold or at room temperature, though it can also be eaten slightly warm. Cool the orzo before adding cucumber, tomatoes, or fresh herbs to keep them from wilting.
What vegetables go well in Orzo Salad?
Bell peppers, cucumber, cherry tomatoes, red onion, and spinach all work well in Orzo Salad. Cut vegetables into small pieces so they mix evenly with the rice-shaped pasta and are easy to eat.
Can you freeze Orzo Salad?
No, Orzo Salad usually does not freeze well. Cucumber and tomatoes release water after thawing, while the orzo can turn soft; prepare it fresh or refrigerate leftovers instead.
What can you serve with Orzo Salad?
Orzo Salad pairs well with grilled chicken, fish, kebabs, or roasted vegetables. Its bright, herby flavor also makes it a useful side for a picnic or barbecue, alongside other dishes served cold.
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Nutrition data compiled from USDA FoodData Central and scientific sources.