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Gluten-free orzo pilaf Calories
Gluten-free pasta-style pilaf, typically starch-based and lightly oiled
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gluten-free orzo pilaf (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 60.1 g of carbs, 5 g of protein, 4.3 g of fat and 2.3 g of fiber. Its 10.8 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Gluten-free orzo pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
60.1g
· 22% DV
Protein
5g
· 10% DV
Fat
4.3g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 7% · Fat 13%
Gluten-free orzo pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 60.1 g | 22% |
| Fiber | 2.3 g | 8% |
| Protein | 5 g | 10% |
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 Gluten-free orzo pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 120 g | 202 kcal |
| 1 cup (small) | 140 g | 235 kcal |
| 1 serving (medium) | 180 g | 302 kcal |
| 1 cup (large) | 240 g | 403 kcal |
| 1 serving (large) | 260 g | 437 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Gluten-free orzo pilaf
How do you make gluten-free orzo pilaf?
Make gluten-free orzo pilaf by briefly toasting the orzo in a little oil, then adding hot water or stock and cooking until tender. Gluten-free varieties differ in how quickly they absorb liquid, so follow the package timing and check the texture near the end.
Is gluten-free orzo pilaf safe for people with celiac disease?
Gluten-free orzo pilaf can be suitable for people with celiac disease only when its ingredients and preparation are reliably gluten-free. Ordinary orzo is usually made from wheat, so choose orzo specifically verified as gluten-free and avoid cross-contact from utensils or cooking water.
What is gluten-free orzo pilaf made from?
Gluten-free orzo pilaf is made with small pasta-shaped pieces produced from gluten-free ingredients, plus liquid and usually a little oil. The base ingredients vary by brand, and recipes may add broth, vegetables, herbs, or spices.
Why does gluten-free orzo pilaf turn mushy?
Gluten-free orzo pilaf usually turns mushy when it absorbs too much liquid or cooks for too long. Different gluten-free pastas soften at different rates, so use the package instructions as a starting point and stop cooking as soon as the pieces are tender.
Can you use gluten-free orzo to make traditional orzo pilaf?
Yes, you can use gluten-free orzo to make a traditional-style pilaf, but the result may not match wheat-based orzo exactly. Gluten-free pasta can absorb liquid and soften differently, so adjust the cooking time and liquid as needed rather than relying on a standard recipe blindly.
What goes well with gluten-free orzo pilaf?
Gluten-free orzo pilaf pairs well with roasted vegetables, grilled chicken or fish, and bean dishes. Add a fresh salad for contrast, or serve it with a saucy main dish so the small pasta pieces take on some of the accompanying flavors.
How long does gluten-free orzo pilaf last in the fridge?
Gluten-free orzo pilaf keeps in the refrigerator for about 3–4 days when stored in a covered container. Refrigerate it promptly after cooking, and take out only the portion you plan to reheat.
Can you freeze gluten-free orzo pilaf?
Yes, gluten-free orzo pilaf can be frozen, although its texture may be softer after thawing. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating thoroughly.
Does gluten-free orzo pilaf raise blood sugar?
Yes, gluten-free orzo pilaf can raise blood sugar because it is mainly a starchy pasta dish. Pairing it with vegetables and a protein source can make a more balanced meal; people managing diabetes should follow their individualized meal plan.
How do you keep gluten-free orzo pilaf from drying out when reheating it?
Add a splash of water or broth before reheating gluten-free orzo pilaf, then cover it to hold in moisture. Warm it gently on the stove or in short microwave intervals, stirring between intervals, until heated throughout.
Gluten-free orzo pilaf Vitamins & Minerals
Vitamins
B3
1.26mg · 8% DV
B1
0.09mg · 8% DV
Biotin
2.16µg · 7% DV
B5
0.32mg · 6% DV
Minerals
Selenium
11µg · 20% DV
Manganese
0.4mg · 17% DV
Sodium
324mg · 14% DV
Phosphorus
76mg · 11% DV
Potassium ⭐
68mg · 2% DV
Gluten-free orzo pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free orzo pilaf
To burn the 302 calories in 1 cup (medium) (180 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.
What is Gluten-free orzo pilaf?
Gluten-free orzo pilaf is made by cooking small, rice-shaped gluten-free pasta in the pilaf style, usually with oil and water or stock. “Orzo” describes the pasta’s shape; the gluten-free version need not contain barley. The pieces turn tender and absorb the cooking liquid, with a texture that can remain slightly firm.
It works as a side dish much like rice, served alongside roasted vegetables, beans, meat or fish. The dish is mainly a source of carbohydrate, with comparatively little protein and fibre. For a lighter plate, use oil sparingly and pair it with vegetables or a protein-rich main.
How Nutritious Is Gluten-free orzo pilaf?
Nutrient density
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.
Satiety score
Low
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 Gluten-free orzo pilaf 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 Gluten-free orzo pilaf Contain Allergens?
No known major allergens
Which Diets Is Gluten-free orzo pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free orzo pilaf Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.