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Low-Oil Orzo Basmati Rice Pilaf Calories
A rice-forward pilaf made with basmati rice and orzo using little oil; carbohydrate-rich and contains gluten from the orzo.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Oil Orzo Basmati Rice Pilaf (160 g) has 224 calories. That works out to 140 calories per 100 g. It contains 44.5 g of carbs, 5.1 g of protein, 2.9 g of fat and 1.1 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Low-Oil Orzo Basmati Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 160 g
224
KCAL / 160G
Carbs
44.5g
· 16% DV
Protein
5.1g
· 10% DV
Fat
2.9g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 9% · Fat 12%
Low-Oil Orzo Basmati Rice Pilaf nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 176 mg | 8% |
| Total carbohydrate | 44.5 g | 16% |
| Fiber | 1.1 g | 4% |
| Protein | 5.1 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 Low-Oil Orzo Basmati Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 224 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 2 tablespoon (medium) | 30 g | 42 kcal |
| ½ cup (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 cup (large) | 200 g | 280 kcal |
| 1 serving (large) | 220 g | 308 kcal |
| 1.5 cup (large) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Low-Oil Orzo Basmati Rice Pilaf
What is orzo in low-oil orzo basmati rice pilaf?
Orzo is a small pasta shaped like a grain of rice, not another type of rice. In low-oil orzo basmati rice pilaf, it is usually toasted before the basmati is added, giving the dish its familiar pasta-and-rice combination.
How do you keep low-oil orzo basmati rice pilaf fluffy instead of sticky?
Rinse the basmati until the water runs clearer, drain it well, and avoid stirring repeatedly while low-oil orzo basmati rice pilaf cooks. Once the liquid is absorbed, let the pilaf rest covered, then fluff it gently with a fork.
Should you rinse basmati rice for low-oil orzo basmati rice pilaf?
Yes, rinsing basmati rice before making low-oil orzo basmati rice pilaf removes surface starch that can make the grains clump. Drain it thoroughly before adding it to the toasted orzo so extra rinse water does not affect the cooking liquid.
Can you make low-oil orzo basmati rice pilaf in a rice cooker?
Yes, you can cook low-oil orzo basmati rice pilaf in a rice cooker, but toast the orzo in a pan first. Add it with the rinsed rice and cooking liquid, then use the cooker’s regular white-rice setting and let the pilaf rest before fluffing.
What is the right rice-to-water ratio for low-oil orzo basmati rice pilaf?
Use the cooking ratio recommended for your basmati rice as the starting point for low-oil orzo basmati rice pilaf. Soaking, the pan’s lid, and the rice brand can change how much liquid is needed, so avoid adding extra water without checking the rice as it cooks.
What should you serve with low-oil orzo basmati rice pilaf?
Low-oil orzo basmati rice pilaf pairs well with grilled chicken, kebabs, roasted vegetables, lentils, or saucy bean dishes. Serve it with a crisp salad or yogurt-based side to balance the soft, starchy pilaf.
How do you store leftover low-oil orzo basmati rice pilaf?
Transfer leftover low-oil orzo basmati rice pilaf to a covered container and refrigerate it promptly rather than leaving it out for an extended time. Reheat only what you plan to eat, adding a splash of water and heating until steaming throughout.
Can low-oil orzo basmati rice pilaf be frozen?
Yes, low-oil orzo basmati rice pilaf can be frozen in meal-sized portions once it has cooled. Seal it in freezer-safe containers, thaw it in the refrigerator, and reheat it with a little water to restore moisture.
Can you use vermicelli instead of orzo in low-oil orzo basmati rice pilaf?
Yes, vermicelli can replace orzo in low-oil orzo basmati rice pilaf. Break it into short pieces and watch it closely as it toasts, since thin vermicelli browns faster than orzo.
Can you use broth instead of water in low-oil orzo basmati rice pilaf?
Yes, broth can replace water in low-oil orzo basmati rice pilaf for a deeper savory flavor. Choose a broth that suits the rest of the meal, and taste before adding salt because prepared broths can already be salty.
Low-Oil Orzo Basmati Rice Pilaf Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
B1
0.06mg · 5% DV
B3
0.8mg · 5% DV
B5
0.24mg · 5% DV
Minerals
Manganese
0.56mg · 24% DV
Copper
0.13mg · 14% DV
Selenium
6.4µg · 12% DV
Phosphorus
72mg · 10% DV
Sodium
176mg · 8% DV
Potassium ⭐
72mg · 2% DV
Low-Oil Orzo Basmati Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Orzo Basmati Rice Pilaf
To burn the 224 calories in 1 cup (medium) (160 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 Low-Oil Orzo Basmati Rice Pilaf?
Low-Oil Orzo Basmati Rice Pilaf brings together fragrant, long-grain basmati rice and small pieces of orzo, cooked with little oil. It combines the rice-pilaf tradition familiar across many cuisines with orzo, a small pasta often used in Mediterranean cooking.
The rice should be fluffy and separate, while the orzo adds a tender, slightly chewy contrast. Serve it as a side with grilled vegetables, beans or a main dish, or enjoy it as a simple bowl with salad. It is mainly a source of carbohydrates, with little fat; a 100 g portion provides 140 calories. For a more balanced plate, pair it with vegetables and a protein-rich accompaniment.
How Nutritious Is Low-Oil Orzo Basmati Rice 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 Low-Oil Orzo Basmati Rice Pilaf Processed?
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.
Does Low-Oil Orzo Basmati Rice Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil Orzo Basmati Rice Pilaf 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
Low-Oil Orzo Basmati Rice Pilaf Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.28g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.