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Dry orzo pasta Calories

Dry, rice-shaped wheat pasta; a concentrated source of carbohydrates and energy.

CALORIES · 100 G

371kcal

GI

50high

POTASSIUM · 100 G

223mg

FIBER · 100 G

3.2g

Quick answer

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.

Dry orzo pasta Nutrition Facts

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%

Dry orzo pasta nutrition facts table · 1 serving (medium) (75 g)

NutrientAmount% DV
Calories278 kcal
Total fat1.1 g1%
Saturated fat0.21 g1%
Trans fat0 g
Sodium4.5 mg0%
Total carbohydrate56 g20%
Fiber2.4 g9%
Protein9.8 g20%

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 Serving of Dry orzo pasta?

ServingAmountCalories
1 serving (medium)75 g278 kcal
1 tablespoon (medium)10 g37 kcal
1 ounce (medium)28.4 g105 kcal
50 g50 g186 kcal
100 g100 g371 kcal
1 serving (large)100 g371 kcal
1 cup (medium)140 g519 kcal
2 cup (large)280 g1039 kcal
1 pack (large)500 g1855 kcal

Calculated from 371 calories per 100 g.

Frequently Asked Questions About Dry orzo pasta

What is dry orzo pasta?

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.

How do you cook dry orzo pasta?

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.

Is dry orzo pasta rice or pasta?

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.

How long does dry orzo pasta take to cook?

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.

Can you cook dry orzo pasta like rice?

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.

Should you rinse dry orzo pasta before cooking?

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.

What is the difference between dry orzo pasta and rice-shaped risoni?

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.

Can dry orzo pasta be used in soup?

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.

What can you use instead of dry orzo pasta?

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.

How should you store dry orzo pasta after opening?

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.

Dry orzo pasta Vitamins & Minerals

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

Dry orzo pasta Glycemic Index

GLYCEMIC INDEX

50
High
0 Low5570100

GLYCEMIC LOAD

27
High

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

How to Burn Off Dry orzo pasta

To burn the 278 calories in 1 serving (medium) (75 g):

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

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

What is Dry orzo pasta?

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.

How Nutritious Is Dry orzo pasta?

Nutrient density

Low

30/ 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 Dry orzo pasta 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 Dry orzo pasta 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 Dry orzo pasta 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

Dry orzo pasta Fat Profile

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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120 kcal

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140 kcal

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Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.