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Chicken orzo salad Calories
Balanced protein and carbs, enriched with vegetables, light and filling
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Chicken orzo salad (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 28.8 g of carbs, 15.3 g of protein, 7.6 g of fat and 3.2 g of fiber. Its 3.8 mg of B3 covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Chicken orzo salad?
Chicken orzo salad combines small rice-shaped pasta with cooked chicken and vegetables such as cucumber, peppers, sweetcorn and fresh herbs. Tossed with a light dressing and served chilled, it makes a colourful, easy-to-prepare salad rather than a leafy side alone.
It works well as a make-ahead lunch, a picnic dish or a side at a shared meal, and is especially familiar in Turkish-style home cooking. The tender pasta and chicken contrast with crisp vegetables, while the dressing brings freshness. It offers a balance of protein and carbohydrates, with vegetables adding variety; each 100 g provides 8.5 g of protein. For a lighter version, use less dressing and add extra cucumber or herbs.
Chicken orzo salad Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
16g
· 6% DV
Protein
8.5g
· 17% DV
Fat
4.2g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 25% · Fat 28%
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Chicken orzo salad Vitamins & Minerals
Vitamins
B3
2.1mg · 13% DV
B6
0.19mg · 11% DV
B5
0.45mg · 9% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
68mg · 10% DV
Sodium
220mg · 10% DV
Selenium
5.2µg · 9% DV
Potassium ⭐
140mg · 4% DV
Copper
0mg · 0% DV
How Nutritious Is Chicken orzo salad?
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.
Chicken orzo salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken orzo salad
To burn the 140 calories in 100 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.
Is Chicken 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 Chicken orzo salad Contain Allergens?
No known major allergens
Which Diets Is Chicken orzo salad 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
Chicken orzo salad Fat Profile
SATURATED
1g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Frequently Asked Questions About Chicken orzo salad
What is chicken orzo salad?
Chicken orzo salad is a chilled pasta salad made with orzo, cooked chicken, vegetables and a dressing. Despite its rice-like shape, orzo is pasta; cucumber, peppers, corn and herbs are common additions.
How do you make chicken orzo salad?
Cook the orzo until just tender, drain it well and let it cool. Toss it with bite-sized cooked chicken, chopped vegetables and herbs, then coat everything lightly with your chosen dressing and chill before serving.
What dressing goes best with chicken orzo salad?
A lemon-and-olive-oil dressing gives chicken orzo salad a bright, fresh flavor. For a creamy version, use Greek yogurt or a little mayonnaise, seasoned with lemon, black pepper and herbs; add the dressing gradually so the pasta does not become heavy.
How do you keep orzo from getting mushy in chicken orzo salad?
Cook the orzo just until tender rather than leaving it in the water after cooking. Drain it promptly, cool it before mixing, and avoid overdressing chicken orzo salad; the pasta will soften further as it sits.
Can you make chicken orzo salad ahead of time?
Yes, chicken orzo salad can be prepared ahead and kept covered in the refrigerator. For the freshest texture, store the dressing separately and stir it in before serving, especially if the salad includes cucumber or delicate herbs.
How long does chicken orzo salad last in the fridge?
Chicken orzo salad generally keeps for 3–4 days in a covered container in a cold refrigerator. Because it contains cooked chicken, return it to the refrigerator promptly after serving and discard it if it has been left out for an extended time.
Can you freeze chicken orzo salad?
Freezing chicken orzo salad is not recommended. The cucumber and peppers can turn watery, the orzo may become soft, and a creamy dressing can separate after thawing. Make a fresh batch or refrigerate leftovers instead.
What can you serve with chicken orzo salad?
Chicken orzo salad works well with grilled vegetables, a simple green salad or soup. Since it already includes chicken and pasta, it can also serve as a complete lunch on its own, with bread on the side if desired.
Can you use rotisserie chicken in chicken orzo salad?
Yes, rotisserie chicken is a convenient choice for chicken orzo salad. Remove the skin, shred or chop the meat, and let it cool before mixing; taste the finished salad before adding salt because seasoned rotisserie chicken can be salty.
Is chicken orzo salad good for meal prep?
Yes, chicken orzo salad is practical for meal prep because it combines cooked chicken, pasta and vegetables in one dish. Pack it in a sealed container and keep it refrigerated; add fresh herbs or crunchy vegetables close to serving for better texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.