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Dry, rice-shaped wheat pasta; a concentrated source of carbohydrates and energy.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dry orzo pasta (75 g) has 278 calories. That works out to 371 calories per 100 g. It contains 56 g of carbs, 9.8 g of protein, 1.1 g of fat and 2.4 g of fiber. Its 59.1 µg of Selenium covers 107% of the Daily Value. Its glycemic index is 50 (high), so it raises blood sugar quickly.
Selected: 1 serving (medium) · 75 g
278
KCAL / 75G
Carbs
56g
· 20% DV
Protein
9.8g
· 20% DV
Fat
1.1g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 14% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 2.4 g | 9% |
| Protein | 9.8 g | 20% |
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 serving (medium) | 75 g | 278 kcal |
| 1 tablespoon (medium) | 10 g | 37 kcal |
| 1 ounce (medium) | 28.4 g | 105 kcal |
| 50 g | 50 g | 186 kcal |
| 100 g | 100 g | 371 kcal |
| 1 serving (large) | 100 g | 371 kcal |
| 1 cup (medium) | 140 g | 519 kcal |
| 2 cup (large) | 280 g | 1039 kcal |
| 1 pack (large) | 500 g | 1855 kcal |
Calculated from 371 calories per 100 g.
Dry orzo pasta is a small, rice-shaped pasta made from wheat, not a grain of rice. It is commonly used in soups, pasta salads, and pilaf-style dishes, where its compact shape cooks quickly and absorbs surrounding flavors.
Cook dry orzo pasta in a pot of salted boiling water, stirring occasionally, until tender but still slightly firm. Drain it well; for a soup or one-pot dish, you can instead cook it directly in the broth so it absorbs the flavor.
Dry orzo pasta is pasta, not rice. Its rice-like shape can make it look like a grain, but it is made from wheat dough and cooks more like small pasta than like rice.
Dry orzo pasta usually takes about 8–10 minutes to boil, though thickness and brand can change the timing. Start checking for tenderness before the end of that range, especially if you will add it to a hot sauce or soup afterward.
Yes, dry orzo pasta can be cooked by absorption, like rice, for a pilaf-style dish. Toast it briefly in oil, add hot broth or water, cover, and cook until tender; use enough liquid for the pasta to absorb without scorching.
No, dry orzo pasta does not need rinsing before cooking. Rinsing can wash away surface starch that helps sauces cling; rinse it after cooking only when making a cold salad and you want to cool the pasta quickly.
There is usually no meaningful difference: orzo and risoni are names commonly used for the same rice-shaped pasta. Names vary by country and brand, so the important distinction is that both refer to pasta rather than rice.
Yes, dry orzo pasta works well in soup because its small shape fits easily on a spoon. Add it near the end and simmer until tender; if the soup will be stored, cooking the pasta separately helps prevent it from soaking up too much broth.
Small pasta shapes such as acini di pepe, pearl couscous, or small shells can replace dry orzo pasta in many dishes. The texture and cooking time will differ, so cook the substitute until tender and adjust the liquid in soups as needed.
Store opened dry orzo pasta in an airtight container in a cool, dry cupboard, away from heat and moisture. Keep it separate from strong-smelling foods; once cooked, refrigerate it in a covered container and use it promptly.
Vitamins
Folate
227.25µg · 57% DV
B1
0.67mg · 56% DV
B3
4.28mg · 27% DV
B2
0.3mg · 23% DV
Minerals
Selenium
59µg · 107% DV
Manganese
0.68mg · 30% DV
Copper
0.22mg · 24% DV
Phosphorus
142mg · 20% DV
Potassium ⭐
167mg · 5% DV
Sodium
4.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 278 calories in 1 serving (medium) (75 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.
Dry orzo pasta is a small, rice-shaped wheat pasta; despite its name, it is not rice. It is used across Mediterranean cooking, including in soups, pilafs and pasta salads. Once cooked, the pieces turn tender while keeping their shape, and lightly toasting them before simmering adds a nutty, savoury note. Serve it in broth, toss it with vegetables and herbs, or use it as a base for a simple side dish. Dry orzo is concentrated in carbohydrates and energy, with some protein. Pair it with vegetables and beans, or add it to a meal with a source of protein, for a more filling and balanced plate.
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
0.21g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.