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Vegetable-colored durum wheat pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Colored orzo (56 g) has 196 calories. That works out to 350 calories per 100 g. It contains 40.3 g of carbs, 6.4 g of protein, 0.8 g of fat and 1.8 g of fiber. Its 21.3 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 56 g
196
KCAL / 56G
Carbs
40.3g
· 15% DV
Protein
6.4g
· 13% DV
Fat
0.8g
· 1% 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 83% · Protein 13% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.48 mg | 0% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 6.4 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) | 56 g | 196 kcal |
| 1 tablespoon (small) | 10 g | 35 kcal |
| 2 tablespoon (medium) | 20 g | 70 kcal |
| 1 ounce (medium) | 28 g | 98 kcal |
| 1 serving (large) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (large) | 100 g | 350 kcal |
| 1 pack (extra large) | 500 g | 1750 kcal |
Calculated from 350 calories per 100 g.
Colored orzo is small, rice-shaped pasta made from durum wheat and colored with vegetable-derived ingredients. Despite its name and shape, it is pasta rather than rice or barley, and it is a processed grain product.
Colored orzo is pasta, not rice. Its rice-like shape can make it look like a grain, but it is made from durum wheat and cooks like small pasta.
Cook colored orzo in plenty of boiling water until tender, then drain it, or simmer it in broth until the liquid is absorbed. Check the package for its recommended cooking time, since shapes and brands can differ.
Vegetable-derived ingredients give colored orzo its different shades. The particular coloring ingredients can vary by product, so the colors alone do not tell you which vegetables were used.
Colored orzo usually tastes much like plain orzo, although vegetable-derived coloring ingredients may add a subtle difference. Its color mostly changes the appearance of a dish, so it can generally be used in the same recipes as plain orzo.
Yes, colored orzo works well in pasta salad. Cook it until just tender, drain and cool it, then toss with vegetables, herbs, and dressing; slightly firm orzo holds its shape better when mixed.
Yes, colored orzo can replace rice in dishes such as pilaf-style sides or soups, but it remains pasta and has a different texture. Adjust the liquid and cooking method to suit the recipe rather than treating it exactly like rice.
No, rinsing colored orzo before cooking is generally unnecessary. It can wash away surface starch that helps create a cohesive texture, especially in a pilaf; follow package directions if they specify otherwise.
To keep colored orzo from getting mushy, stop cooking it as soon as it is tender and drain it promptly when boiling it in water. For soup, add it near the end because it continues to soften as it sits.
Refrigerate cooked colored orzo in a covered container once it has cooled, rather than leaving it out for an extended period. Reheat it thoroughly before serving, and discard it if its smell or texture has changed.
Vitamins
B3
1.01mg · 6% DV
B1
0.07mg · 6% DV
Biotin
1.68µg · 6% DV
B5
0.22mg · 4% DV
Minerals
Selenium
21µg · 38% DV
Manganese
0.36mg · 16% DV
Copper
0.11mg · 12% DV
Phosphorus
87mg · 12% DV
Potassium ⭐
101mg · 3% DV
Sodium
4.48mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 196 calories in 1 cup (medium) (56 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.
Colored orzo is small, rice-shaped durum-wheat pasta tinted with vegetable ingredients. Though its shape resembles barley, it is pasta; orzo is widely used in Mediterranean cooking, from Italian soups to Greek-style salads and baked dishes.
It has a mild wheat flavour and turns tender when cooked, making it easy to stir into broth, serve warm as a side, or chill with vegetables and herbs. In Turkey, the familiar barley-shaped pasta is also used in soups and pilaf, and the colored version brings extra variety to those dishes. It is mainly a source of carbohydrates, with 11.5 g of protein per 100 g. For a lighter meal, pair a modest portion with plenty of vegetables or beans.
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
✓ 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
0.16g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.