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Beet and Corn Orzo Calories
Pasta dish with beetroot, sweet corn, and dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet and Corn Orzo (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 50.6 g of carbs, 7.4 g of protein, 2 g of fat and 4.5 g of fiber. Its 27.4 µg of Selenium covers 50% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Beet and Corn Orzo Nutrition Facts
Selected: 1 cup (medium) · 180 g
243
KCAL / 180G
Carbs
50.6g
· 18% DV
Protein
7.4g
· 15% DV
Fat
2g
· 3% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Beet and Corn Orzo nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 50.6 g | 18% |
| Fiber | 4.5 g | 16% |
| Protein | 7.4 g | 15% |
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 Beet and Corn Orzo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 243 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (small) | 150 g | 203 kcal |
| 1 serving (medium) | 220 g | 297 kcal |
| 1.5 cup (large) | 270 g | 365 kcal |
| 1 serving (large) | 320 g | 432 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Beet and Corn Orzo
How do you make beet and corn orzo?
Beet and corn orzo is made by briefly toasting the orzo, then simmering it in hot water or stock until tender. Stir in cooked beetroot and corn near the end so they warm through without becoming mushy.
Is beet and corn orzo made with rice or pasta?
Beet and corn orzo uses pasta, not rice. Orzo is a small, rice-shaped pasta, so the dish may look like a grain pilaf but is cooked as pasta and absorbs liquid as it simmers.
Why does beet and corn orzo turn pink?
Beet and corn orzo turns pink or red because beetroot releases its natural pigments into the pasta and cooking liquid. For a more even color, stir the beetroot through; add it late if you want more distinct pieces.
Can you use canned corn in beet and corn orzo?
Yes, canned corn works well in beet and corn orzo. Drain and rinse it first, then stir it in near the end of cooking; adding it too early can make the kernels soft and the dish watery.
Should you cook the beetroot before adding it to beet and corn orzo?
Yes, cook the beetroot before adding it to beet and corn orzo. Boiled or roasted beetroot cut into small pieces will warm through quickly, while raw beetroot may stay firm by the time the orzo is done.
Can beet and corn orzo be served cold?
Yes, beet and corn orzo can be served cold as a pasta salad. Cool it after cooking, then toss with a little olive oil to loosen the pasta; lemon juice and chopped herbs make a fresh dressing.
What herbs and seasonings go well with beet and corn orzo?
Dill, parsley, black pepper, and lemon pair well with beet and corn orzo. Their fresh, savory flavors balance the sweetness of beetroot and corn without masking the dish’s distinctive color and taste.
Can beet and corn orzo be cooked in one pot?
Yes, beet and corn orzo can be cooked in one pot by simmering the orzo in measured hot stock until tender. Add cooked beetroot and corn toward the end, and stir often enough to keep the pasta from sticking.
How long does beet and corn orzo keep in the fridge?
Beet and corn orzo keeps for about 3–4 days in the refrigerator when stored in a sealed container. Refrigerate leftovers promptly, and reheat them until hot throughout before serving.
Can you freeze beet and corn orzo?
Yes, you can freeze beet and corn orzo, although the pasta may soften after thawing. Cool it completely, freeze it in airtight portions, then thaw it in the refrigerator and reheat thoroughly.
Beet and Corn Orzo Vitamins & Minerals
Vitamins
Folate
68.4µg · 17% DV
B1
0.2mg · 17% DV
B3
2.25mg · 14% DV
B6
0.18mg · 11% DV
Minerals
Selenium
27µg · 49% DV
Manganese
0.67mg · 29% DV
Copper
0.23mg · 26% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
256mg · 8% DV
Sodium
81mg · 4% DV
Beet and Corn Orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet and Corn Orzo
To burn the 243 calories in 1 cup (medium) (180 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.
What is Beet and Corn Orzo?
Beet and Corn Orzo is a Turkish-style dish made with small, rice-shaped pasta, beetroot and sweet corn. Despite its name, Turkish arpa şehriye is pasta, not barley. Recipes vary, but the ingredients are commonly cooked together, sometimes after the pasta is lightly toasted.
The beet brings gentle earthiness and sweetness, while the corn adds juicy, sweet kernels. Serve it warm as a pilaf-like side, or let it cool and serve it as a pasta salad; it also works alongside grilled vegetables or other simple mains. It is mainly a carbohydrate-based dish, with some dietary fibre. For a lighter, more balanced plate, add fresh herbs and greens, or pair it with beans or another protein-rich accompaniment.
How Nutritious Is Beet and Corn Orzo?
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.
Is Beet and Corn Orzo 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 Beet and Corn Orzo Contain Allergens?
Contains these allergens:
Which Diets Is Beet and Corn Orzo Good For?
Vegan
✓ 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
Beet and Corn Orzo Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.