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Small rice-shaped orzo pieces sit in a shallow serving dish, lightly golden and glistening with olive oil, with a few browned edges.

Baked Orzo with Olive Oil Calories

Oven-baked orzo pasta with olive oil

In season: Autumn · Winter

CALORIES · 100 G

170kcal

GI

50medium

POTASSIUM · 100 G

36mg

FIBER · 100 G

1.6g

Quick answer

1 cup (medium) of Baked Orzo with Olive Oil (140 g) has 238 calories. That works out to 170 calories per 100 g. It contains 39.9 g of carbs, 6.6 g of protein, 5.9 g of fat and 2.2 g of fiber. Its 11.2 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Baked Orzo with Olive Oil Nutrition Facts

Selected: 1 cup (medium) · 140 g

238

KCAL / 140G

Carbs

39.9g

· 15% DV

Protein

6.6g

· 13% DV

Fat

5.9g

· 8% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 11% · Fat 22%

Baked Orzo with Olive Oil nutrition facts table · 1 cup (medium) (140 g)

NutrientAmount% DV
Calories238 kcal
Total fat5.9 g8%
Saturated fat0.84 g4%
Trans fat0 g
Sodium7 mg0%
Total carbohydrate39.9 g15%
Fiber2.2 g8%
Protein6.6 g13%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Baked Orzo with Olive Oil?

ServingAmountCalories
1 cup (medium)140 g238 kcal
2 tablespoon (small)30 g51 kcal
½ cup (small)70 g119 kcal
100 g100 g170 kcal
1 piece (medium)100 g170 kcal
1 serving (large)180 g306 kcal
1.5 cup (large)210 g357 kcal
1 bottle (jumbo)250 g425 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About Baked Orzo with Olive Oil

How do you make baked orzo with olive oil?

Baked orzo with olive oil is made by combining orzo, olive oil and hot water or stock, then baking until tender. Toasting the orzo briefly in the oil first adds a nuttier flavor; use a covered dish if the surface dries too quickly.

Is baked orzo with olive oil pasta or rice?

Baked orzo with olive oil is pasta, not rice. Orzo is a small, rice-shaped pasta usually made from wheat, so it cooks and behaves differently from rice even when served as a pilaf-style side.

Can you bake orzo with olive oil without boiling it first?

Yes, baked orzo with olive oil can be cooked directly in the oven without pre-boiling. Add hot liquid to the dry orzo, cover the dish so steam stays in, and check that the pasta is tender before serving.

Why is my baked orzo with olive oil mushy?

Baked orzo with olive oil can turn mushy if it absorbs too much liquid or stays in the oven after becoming tender. Measure the liquid carefully, avoid stirring repeatedly, and remember that the orzo softens a little more as it rests.

How do you stop baked orzo with olive oil from drying out?

Cover baked orzo with olive oil for most of the baking time to trap steam. If the liquid disappears before the pasta is tender, stir in a little hot water or stock, then uncover near the end if you want a drier top.

What can you add to baked orzo with olive oil?

You can add vegetables such as tomatoes, spinach, zucchini or roasted peppers to baked orzo with olive oil. Stir in delicate ingredients toward the end so they do not overcook; cooked chickpeas or shredded chicken can make it a more substantial meal.

What should you serve with baked orzo with olive oil?

Baked orzo with olive oil pairs well with grilled fish, chicken or vegetables, as well as a crisp green salad. A spoonful of plain yogurt or a squeeze of lemon also balances its mild, savory flavor.

Can you make baked orzo with olive oil ahead of time?

Yes, you can assemble baked orzo with olive oil ahead, but bake it close to serving time for the best texture. If preparing it in advance, keep the liquid and pasta covered and add a little extra hot liquid if the mixture has dried out.

How should you store and reheat baked orzo with olive oil?

Store leftover baked orzo with olive oil in a covered container in the refrigerator and eat it within a few days. Reheat it with a splash of water or stock, covered, so the pasta softens without drying out.

Can you use broth instead of water in baked orzo with olive oil?

Yes, broth works in place of water in baked orzo with olive oil and gives it a fuller savory taste. Use hot broth and taste before adding salt, since prepared broth can already be salty.

Baked Orzo with Olive Oil Vitamins & Minerals

Vitamins

B1

0.11mg · 9% DV

B5

0.27mg · 5% DV

B3

0.84mg · 5% DV

B6

0.06mg · 4% DV

Minerals

Selenium

11µg · 20% DV

Copper

0.1mg · 11% DV

Phosphorus

67mg · 10% DV

Manganese

0.2mg · 9% DV

Potassium ⭐

50mg · 1% DV

Sodium

7mg · 0% DV

Baked Orzo with Olive Oil Glycemic Index

GLYCEMIC INDEX

50
Medium
0 Low5570100

GLYCEMIC LOAD

19.6
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Orzo with Olive Oil

To burn the 238 calories in 1 cup (medium) (140 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Baked Orzo with Olive Oil?

Baked Orzo with Olive Oil is a simple Turkish-style preparation of arpa şehriye, small rice-shaped pasta baked with olive oil. Despite its name, arpa şehriye is pasta rather than a barley grain; in Turkey it is also used in pilafs and soups.

The pasta turns tender in the oven, with a lightly browned surface depending on the preparation. It is generally served warm as a side with a main dish, or alongside salad and yogurt for a casual meal. It is mainly a source of carbohydrates, while olive oil contributes fat and it provides a modest amount of protein. Pair it with plenty of vegetables or beans for a more filling plate.

How Nutritious Is Baked Orzo with Olive Oil?

Nutrient density

Low

22/ 100

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

38/ 100

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.

Is Baked Orzo with Olive Oil 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 Baked Orzo with Olive Oil Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Baked Orzo with Olive Oil 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

Baked Orzo with Olive Oil Fat Profile

SATURATED

0.84g

MONOUNSATURATED

3.78g

POLYUNSATURATED

0.84g

⚖️

Omega 6:3 ratio 16.5:1

Above the ideal 4:1 (16.5:1).

Compare Baked Orzo with Olive Oil

🍲vs🍚
Baked Orzo with Olive Oil vs Bulgur Pilaf50 kcal more per 100 g
→
🍲vs🍝
Baked Orzo with Olive Oil vs Whole wheat pasta46 kcal more per 100 g
→
🍲vs🥖
Baked Orzo with Olive Oil vs Breadstick240 kcal fewer per 100 g
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🍲vs🥯
Baked Orzo with Olive Oil vs Simit170 kcal fewer per 100 g
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Foods Similar to Baked Orzo with Olive Oil

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.