Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Orzo Salad with Corn Calories
Light pasta salad with corn and vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo Salad with Corn (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 33.8 g of carbs, 5.4 g of protein, 4.8 g of fat and 3.2 g of fiber. Its 0.1 mg of B1 covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Orzo Salad with Corn Nutrition Facts
Selected: 1 cup (medium) · 150 g
210
KCAL / 150G
Carbs
33.8g
· 12% DV
Protein
5.4g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 11% · Fat 21%
Orzo Salad with Corn nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 3.2 g | 11% |
| Protein | 5.4 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Orzo Salad with Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 210 kcal |
| 2 tablespoon (medium) | 30 g | 42 kcal |
| ½ cup (small) | 75 g | 105 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (medium) | 100 g | 140 kcal |
| 1 serving (medium) | 120 g | 168 kcal |
| 1 cup (large) | 200 g | 280 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 bottle (large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Orzo Salad with Corn
How do you make Orzo Salad with Corn?
Cook the orzo until tender, drain it well, and let it cool before mixing it with corn and chopped vegetables. Add a dressing of your choice, season to taste, and chill briefly so the flavors come together.
What dressing goes best with Orzo Salad with Corn?
A lemon-and-olive-oil dressing gives Orzo Salad with Corn a fresh, light flavor, while a creamy dressing makes it richer. Toss the dressing through the cooled orzo gradually so the salad stays coated rather than soggy.
Can you make Orzo Salad with Corn ahead of time?
Yes. Prepare the orzo and vegetables ahead and refrigerate them in a covered container. For the freshest texture, add the dressing shortly before serving, especially if it contains yogurt or mayonnaise, which can make the salad watery over time.
Should Orzo Salad with Corn be served cold or warm?
Orzo Salad with Corn is usually served chilled or at room temperature, rather than hot. Cooling the orzo before adding the vegetables and dressing helps preserve their texture and keeps a creamy dressing from becoming runny.
What vegetables go well in Orzo Salad with Corn?
Cucumber, bell pepper, cherry tomatoes, red onion, and fresh herbs pair well with Orzo Salad with Corn. Cut watery vegetables shortly before mixing, and remove excess seeds from tomatoes or cucumber if you want a firmer salad.
How do you keep Orzo Salad with Corn from getting mushy?
To keep Orzo Salad with Corn from getting mushy, cook the orzo just until tender, drain it thoroughly, and cool it before adding the dressing. Add juicy vegetables and dressing close to serving, rather than letting them sit together for hours.
Can you use frozen corn in Orzo Salad with Corn?
Yes, frozen corn works in Orzo Salad with Corn. Cook it according to the package directions, drain it well, and cool it before mixing it in; adding it while hot can soften the other ingredients and loosen the dressing.
What can you serve with Orzo Salad with Corn?
Orzo Salad with Corn goes well alongside grilled chicken, fish, or kebabs, and it can also be served as part of a picnic or potluck spread. Add a protein-rich main dish if you want to make the meal more substantial.
How long does Orzo Salad with Corn last in the fridge?
Keep Orzo Salad with Corn covered in the refrigerator and eat it within a few days. If it contains a creamy dressing, return it to the fridge promptly after serving and discard it if its smell, appearance, or texture has changed.
Can you freeze Orzo Salad with Corn?
Freezing Orzo Salad with Corn is not recommended. The cooked pasta can turn soft, vegetables lose their crispness, and yogurt- or mayonnaise-based dressing may separate after thawing. Freeze plain cooked orzo separately if you need to prepare part of the dish ahead.
Orzo Salad with Corn Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin A
67.5µg · 8% DV
Biotin
2.25µg · 8% DV
Vitamin K
9µg · 8% DV
Minerals
Sodium
270mg · 12% DV
Copper
0.08mg · 9% DV
Phosphorus
57mg · 8% DV
Selenium
3.3µg · 6% DV
Potassium ⭐
165mg · 5% DV
Orzo Salad with Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo Salad with Corn
To burn the 210 calories in 1 cup (medium) (150 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 Orzo Salad with Corn?
Orzo Salad with Corn brings small rice-shaped pasta together with sweet corn and often other chopped vegetables, tossed with a simple dressing. It is a flexible home-style salad rather than a single fixed recipe, and ingredients vary from kitchen to kitchen.
Serve it chilled or at room temperature as a side for grilled foods, or pack it for a picnic or lunch. Its mild, slightly sweet taste and tender pasta make it easy to pair with leafy greens or a sharper, lemony dish. The pasta supplies most of its carbohydrates; a 100 g portion has 140 kcal. For a lighter bowl, use the dressing sparingly and add more vegetables.
How Nutritious Is Orzo Salad with Corn?
Nutrient density
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.
Satiety score
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.
Is Orzo Salad with Corn 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 Orzo Salad with Corn Contain Allergens?
Contains these allergens:
Which Diets Is Orzo Salad with Corn Good For?
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
Orzo Salad with Corn Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Compare Orzo Salad with Corn
Foods Similar to Orzo Salad with Corn
Have another question about Orzo Salad with Corn?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.