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Oven-baked orzo pasta with olive oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 7 mg | 0% |
| Total carbohydrate | 39.9 g | 15% |
| Fiber | 2.2 g | 8% |
| Protein | 6.6 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 238 kcal |
| 2 tablespoon (small) | 30 g | 51 kcal |
| ½ cup (small) | 70 g | 119 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (medium) | 100 g | 170 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1.5 cup (large) | 210 g | 357 kcal |
| 1 bottle (jumbo) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 1 cup (medium) (140 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.
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.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
0.84g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.