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Beef Tenderloin Orzo Pilaf Calories

Protein-rich beef pilaf

CALORIES · 100 G

190kcal

GI

52medium

POTASSIUM · 100 G

168mg

FIBER · 100 G

1.3g

Quick answer

1 serving (medium) of Beef Tenderloin Orzo Pilaf (200 g) has 380 calories. That works out to 190 calories per 100 g. It contains 49.6 g of carbs, 20.2 g of protein, 11.4 g of fat and 2.6 g of fiber. Its 31 µg of Selenium covers 56% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Beef Tenderloin Orzo Pilaf Nutrition Facts

Selected: 1 serving (medium) · 200 g

380

KCAL / 200G

Carbs

49.6g

· 18% DV

Protein

20.2g

· 40% DV

Fat

11.4g

· 15% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 52% · Protein 21% · Fat 27%

Beef Tenderloin Orzo Pilaf nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories380 kcal
Total fat11.4 g15%
Saturated fat3.1 g16%
Trans fat0.16 g
Sodium420 mg18%
Total carbohydrate49.6 g18%
Fiber2.6 g9%
Protein20.2 g40%

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 Serving of Beef Tenderloin Orzo Pilaf?

ServingAmountCalories
1 serving (medium)200 g380 kcal
1 tablespoon (small)18 g34 kcal
4 tablespoon (medium)72 g137 kcal
100 g100 g190 kcal
1 cup (medium)160 g304 kcal
1 serving (large)280 g532 kcal
1 serving (extra large)350 g665 kcal
1 pack (jumbo)450 g855 kcal

Calculated from 190 calories per 100 g.

Frequently Asked Questions About Beef Tenderloin Orzo Pilaf

How do you make Beef Tenderloin Orzo Pilaf?

Sear bite-size pieces of beef tenderloin quickly in a hot pan, then set them aside. Toast the orzo in butter or oil, add hot stock and cook until tender; stir the beef back in near the end so it stays juicy.

Is Beef Tenderloin Orzo Pilaf made with rice or orzo?

Beef Tenderloin Orzo Pilaf is made with orzo, a small rice-shaped pasta, rather than rice. Toasting the orzo before adding liquid gives it a nuttier flavor and helps the finished pilaf stay distinct rather than mushy.

How do you keep the beef tender in Beef Tenderloin Orzo Pilaf?

Keep the beef tender by searing it briefly over high heat and avoiding a long simmer in the pilaf. Cook the orzo first, then return the beef to the pan just long enough to warm through before serving.

What stock works best in Beef Tenderloin Orzo Pilaf?

Beef stock gives Beef Tenderloin Orzo Pilaf a deeper, meatier taste, while chicken stock makes the flavor milder. Use hot stock and taste before adding salt, since store-bought stock can already be salty.

Can you make Beef Tenderloin Orzo Pilaf with a different cut of beef?

Yes, you can use sirloin or another tender, quick-cooking cut in Beef Tenderloin Orzo Pilaf. If using a tougher cut that needs braising, cook it separately until tender rather than simmering it briefly with the orzo.

Can Beef Tenderloin Orzo Pilaf be made ahead?

Yes, but for the best texture, cook the orzo and sear the tenderloin separately, then combine them shortly before serving. Orzo continues to absorb liquid as it sits, so add a splash of stock when reheating if it seems dry.

How long does Beef Tenderloin Orzo Pilaf keep in the fridge?

Beef Tenderloin Orzo Pilaf keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is piping hot throughout.

Can you freeze Beef Tenderloin Orzo Pilaf?

Yes, Beef Tenderloin Orzo Pilaf can be frozen in airtight, portion-sized containers, though the orzo may soften after thawing. Defrost it in the refrigerator and reheat thoroughly, adding a little stock or water if it has dried out.

What should you serve with Beef Tenderloin Orzo Pilaf?

Serve Beef Tenderloin Orzo Pilaf with a crisp green salad, roasted vegetables, or a simple yogurt sauce. These lighter sides balance the rich beef and make the dish feel complete without competing with the orzo.

Is Beef Tenderloin Orzo Pilaf a traditional Turkish dish?

Beef Tenderloin Orzo Pilaf combines familiar Turkish pilaf-style cooking with tenderloin, but it is not a single fixed traditional recipe. Turkish home cooks make many versions of şehriye pilavı, varying the meat, stock, and seasonings.

Beef Tenderloin Orzo Pilaf Vitamins & Minerals

Vitamins

B12

1.04µg · 43% DV

B3

5.4mg · 34% DV

B6

0.36mg · 21% DV

B1

0.2mg · 17% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

232mg · 33% DV

Zinc

3.3mg · 30% DV

Manganese

0.64mg · 28% DV

Sodium

420mg · 18% DV

Potassium ⭐

336mg · 10% DV

Beef Tenderloin Orzo Pilaf Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

24
High

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

How to Burn Off Beef Tenderloin Orzo Pilaf

To burn the 380 calories in 1 serving (medium) (200 g):

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

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

What is Beef Tenderloin Orzo Pilaf?

Beef Tenderloin Orzo Pilaf pairs tender pieces of beef tenderloin with şehriye, the small pasta used in Turkish pilafs. The pasta is typically toasted before being cooked pilaf-style, then served with the beef for a substantial, one-dish meal.

It has a soft, savory texture, with the beef adding a richer bite to the mild pasta. In Turkey, it fits naturally at lunch or dinner, often alongside yoghurt or a fresh salad; elsewhere, it also works as a simple weeknight main. It provides protein as well as a substantial share of its energy from carbohydrates. Keep the oil modest and add vegetables or salad for a lighter, more balanced plate.

How Nutritious Is Beef Tenderloin Orzo Pilaf?

Nutrient density

Medium

47/ 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

43/ 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 Beef Tenderloin Orzo Pilaf Processed?

NOVA 2

Minimally 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 Beef Tenderloin Orzo Pilaf 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 Beef Tenderloin Orzo Pilaf Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Beef Tenderloin Orzo Pilaf Fat Profile

SATURATED

3.1g

MONOUNSATURATED

4.9g

POLYUNSATURATED

1.34g

⚖️

Omega 6:3 ratio 14.5:1

Above the ideal 4:1 (14.5:1).

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Chicken Skewer

140 kcal

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Sauteed Lamb

230 kcal

🍗

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110 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.