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Protein and fiber source, tomato antioxidants, filling
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Ground beef tomato orzo soup (240 g) has 204 calories. That works out to 85 calories per 100 g. It contains 20.9 g of carbs, 12.5 g of protein, 7.2 g of fat and 3.1 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
204
KCAL / 240G
Carbs
20.9g
· 8% DV
Protein
12.5g
· 25% DV
Fat
7.2g
· 9% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 25% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 696 mg | 30% |
| Total carbohydrate | 20.9 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 12.5 g | 25% |
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) | 240 g | 204 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 150 g | 128 kcal |
| 1 serving (small) | 180 g | 153 kcal |
| 1 bottle (small) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
| 1 bottle (extra large) | 750 g | 638 kcal |
Calculated from 85 calories per 100 g.
Brown the ground beef in a pot, then cook the tomato and seasonings with it briefly. Add broth or water and bring it to a boil; stir in the orzo and simmer until tender. Serve soon after cooking so the pasta does not soak up too much broth.
The main ingredients are ground beef, orzo, tomatoes, broth or water, and a little oil. Onion, garlic, and dried herbs such as oregano or basil are common additions; salt and pepper season the soup.
Orzo is pasta, not rice, even though its small oval shape resembles a grain of rice. It cooks directly in the soup and releases some starch, which can make ground beef tomato orzo soup thicker as it stands.
Yes, brown the ground beef first. This develops a deeper flavor and lets you break the meat into small pieces before adding the tomatoes and liquid. Drain excess fat if there is more in the pot than you want in the soup.
Cook the orzo only until just tender and serve the soup promptly. If you are making the soup ahead, cook the orzo separately and add it to each bowl; pasta left in the broth continues absorbing liquid and softens.
Yes, small pasta shapes such as ditalini or small shells can replace orzo in ground beef tomato orzo soup. Follow the cooking time on the pasta and check it near the end, since different shapes soften at different rates.
Yes, canned diced or crushed tomatoes work well in ground beef tomato orzo soup. Add them with the browned beef and simmer briefly before pouring in the broth; if the tomatoes are especially tart, adjust the seasoning rather than adding extra salt automatically.
Ground beef tomato orzo soup keeps for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate it promptly, then reheat it until steaming throughout; add a splash of broth or water if the orzo has thickened the soup.
Yes, but the orzo may become soft after thawing. For better texture, freeze the tomato and beef soup base without the pasta, then cook fresh orzo and stir it in after thawing and reheating the soup.
Serve ground beef tomato orzo soup with crusty bread, a simple green salad, or a small grilled-cheese sandwich. A squeeze of lemon or fresh parsley added at the table can brighten the tomato broth.
Vitamins
B12
1.08µg · 45% DV
Biotin
6µg · 20% DV
Vitamin C
16.8mg · 19% DV
B3
2.88mg · 18% DV
Minerals
Sodium
696mg · 30% DV
Zinc
2.64mg · 24% DV
Phosphorus
132mg · 19% DV
Copper
0.17mg · 19% DV
Potassium ⭐
432mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 204 calories in 1 cup (medium) (240 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.
Ground beef tomato orzo soup brings together minced beef, tomato and small pasta—usually orzo—in a savoury broth. It is a Turkish-style home soup, with the meat adding substance and the tomato giving the broth a gentle tang and colour.
Serve it hot as a light meal or as a first course, with bread alongside; a squeeze of lemon can brighten the bowl. The beef makes it a useful source of protein, while the pasta gives it a satisfying, filling quality. For a lighter version, use lean ground beef and keep added oil modest; a crisp salad makes a fresh companion.
Medium
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 2
Minimally 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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
2.64g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.