🥗
Orzo Salad Calories
Light, filling pasta salad with vegetables and olive oil.
CALORIES
GI
POTASSIUM
FIBER
Orzo Salad Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
22.5g
· 65%
Protein
4.2g
· 12%
Fat
3.5g
· 23%
Fiber
2.1g
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
Orzo Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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).
Foods Similar to Orzo Salad
Orzo Salad — Frequently Asked Questions
How many calories are in orzo salad?
Orzo salad contains 145 calories per 100 g.
How much protein does orzo salad have?
A 100 g serving of orzo salad provides 4.2 g of protein.
Is orzo salad high in carbohydrates?
Orzo salad has 22.5 g of carbohydrates per 100 g. As a grain-based food, it is a source of carbohydrates.
How much fat is in orzo salad?
Orzo salad contains 3.5 g of fat per 100 g.
Is orzo salad a good source of fiber?
Orzo salad provides 2.1 g of fiber per 100 g. Its fiber contribution should be considered within the context of the overall meal.
What is the glycemic index of orzo salad?
Orzo salad has a glycemic index of 55. This falls within the medium glycemic-index range.
Can you eat orzo salad on a diet?
Orzo salad provides 145 calories per 100 g, so suitability depends on portion size and your overall eating plan. It is compatible with omnivore, vegetarian, Mediterranean, and flexitarian diets.
Is orzo salad suitable for vegetarians?
Yes, orzo salad is compatible with a vegetarian diet. It also fits omnivore, Mediterranean, and flexitarian eating patterns.
Does orzo salad contain gluten?
Yes, orzo salad contains gluten. It may not be suitable for people with a gluten allergy or sensitivity.
Is orzo salad processed food?
Yes, orzo salad is classified as a processed food. Per 100 g, it contains 145 calories, 4.2 g protein, 22.5 g carbohydrates, 3.5 g fat, and 2.1 g fiber.
Have another question about Orzo Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.