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●Low GI

Colored orzo Calories

Vegetable-colored durum wheat pasta

CALORIES · 100 G

350kcal

GI

47low

POTASSIUM · 100 G

180mg

FIBER · 100 G

3.2g

Quick answer

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.

Colored orzo Nutrition Facts

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%

Colored orzo nutrition facts table · 1 cup (medium) (56 g)

NutrientAmount% DV
Calories196 kcal
Total fat0.8 g1%
Saturated fat0.16 g1%
Trans fat0 g
Sodium4.48 mg0%
Total carbohydrate40.3 g15%
Fiber1.8 g6%
Protein6.4 g13%

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 Colored orzo?

ServingAmountCalories
1 cup (medium)56 g196 kcal
1 tablespoon (small)10 g35 kcal
2 tablespoon (medium)20 g70 kcal
1 ounce (medium)28 g98 kcal
1 serving (large)80 g280 kcal
100 g100 g350 kcal
1 cup (large)100 g350 kcal
1 pack (extra large)500 g1750 kcal

Calculated from 350 calories per 100 g.

Frequently Asked Questions About Colored orzo

What is colored orzo?

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.

Is colored orzo rice or pasta?

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.

How do you cook colored orzo?

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.

What gives colored orzo its different colors?

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.

Does colored orzo taste different from plain orzo?

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.

Can you use colored orzo in pasta salad?

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.

Can colored orzo be used instead of rice?

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.

Should you rinse colored orzo before cooking it?

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.

How do you keep colored orzo from getting mushy?

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.

How should you store cooked colored orzo?

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.

Colored orzo Vitamins & Minerals

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

Colored orzo Glycemic Index

GLYCEMIC INDEX

47
Low
0 Low5570100

GLYCEMIC LOAD

19
Medium

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

How to Burn Off Colored orzo

To burn the 196 calories in 1 cup (medium) (56 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

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

What is Colored orzo?

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.

How Nutritious Is Colored orzo?

Nutrient density

Low

28/ 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

38/ 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 Colored orzo 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 Colored orzo 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 Colored 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

Colored orzo Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.29g

⚖️

Omega 6:3 ratio 13.5:1

Above the ideal 4:1 (13.5:1).

Compare Colored orzo

🍝vs🍚
Colored orzo vs Bulgur Pilaf230 kcal more per 100 g
→
🍝vs🍝
Colored orzo vs Whole wheat pasta226 kcal more per 100 g
→
🍝vs🥖
Colored orzo vs Breadstick60 kcal fewer per 100 g
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🍝vs🥯
Colored orzo vs Simit10 kcal more per 100 g
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Foods Similar to Colored orzo

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.