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Light lemony soup with orzo pasta
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lemon orzo soup (240 g) has 115 calories. That works out to 48 calories per 100 g. It contains 17.8 g of carbs, 3.8 g of protein, 3.4 g of fat and 1 g of fiber. Its 10.8 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
115
KCAL / 240G
Carbs
17.8g
· 6% DV
Protein
3.8g
· 8% DV
Fat
3.4g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 13% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 3.8 g | 8% |
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 | 115 kcal |
| 1 tablespoon (whole) | 15 g | 7 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 180 g | 86 kcal |
| 1 serving (medium) | 250 g | 120 kcal |
| 1 cup (large) | 320 g | 154 kcal |
| 1 serving (large) | 350 g | 168 kcal |
| 1 bottle (whole) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Lemon orzo soup is usually made with orzo pasta, broth, and lemon juice. Recipes may also include vegetables, herbs, or an egg-and-lemon mixture stirred in at the end for a silky, lightly thickened texture.
To make lemon orzo soup, simmer orzo in broth until tender, adding vegetables or herbs if you like. Stir in lemon juice near the end of cooking, then taste and season; add it gradually to keep the flavor bright but balanced.
Add lemon juice to lemon orzo soup near the end of cooking, after the orzo is tender. This helps preserve its fresh flavor. If the recipe uses an egg-and-lemon tempering mixture, whisk in warm broth gradually before adding it to the pot.
Cook the orzo just until tender and avoid leaving it in hot broth for a long time, since it keeps absorbing liquid. For leftovers or make-ahead soup, cook the orzo separately and stir it into each serving.
Yes, rice can replace orzo in lemon orzo soup, but the result will have a different texture and cooking time. Cook the rice in the broth until tender, checking the package directions, and add the lemon near the end.
Yes, chicken broth works well in lemon orzo soup and gives it a savory base. Vegetable broth is another option when you want a meat-free version; add the lemon gradually so it complements rather than overwhelms the broth.
Lemon orzo soup pairs well with crusty bread, a green salad, or roasted vegetables. For a more substantial meal, serve it with grilled chicken or fish; the soup’s lemony flavor also complements simple Mediterranean-style sides.
Lemon orzo soup keeps in a covered container in the refrigerator for about 3 days. The orzo will continue to absorb broth and soften, so add a little water or broth when reheating and adjust the lemon flavor afterward.
Yes, you can freeze lemon orzo soup, though the orzo may soften after thawing. For better texture, freeze the broth and other ingredients without the pasta, then cook fresh orzo and add lemon when reheating.
Yes, you can prepare lemon orzo soup ahead, but store the cooked orzo separately from the broth if possible. Combine them when reheating to prevent the pasta from becoming overly soft, then add or refresh the lemon to taste.
Vitamins
Vitamin C
9.12mg · 10% DV
B3
1.2mg · 8% DV
Biotin
1.92µg · 6% DV
B1
0.07mg · 6% DV
Minerals
Sodium
672mg · 29% DV
Selenium
11µg · 20% DV
Manganese
0.24mg · 10% DV
Copper
0.07mg · 8% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 115 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.
Lemon orzo soup brings together orzo—small, rice-shaped pasta made from wheat dough—and a lemon-brightened broth. It is a familiar home-style soup in Turkey, though recipes vary: some keep the ingredients simple, while others add herbs or vegetables. Despite its name, orzo is pasta rather than a grain of barley.
The broth is light and gently tangy, with soft pasta that makes the soup more substantial than a clear stock. In Turkey it is often served as a first course or an easy meal; elsewhere, it works well as a starter or light lunch, perhaps with bread and a salad. It is mainly broth and pasta, so it provides carbohydrates but relatively little fibre or protein. Add vegetables or herbs for extra texture, and go easy on the oil for a lighter bowl.
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 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.
Contains these allergens:
Vegan
— Not 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
0.72g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.