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Mushroom Orzo Calories
A savory, filling dish made with mushrooms and rice-shaped orzo pasta.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mushroom Orzo (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 41.6 g of carbs, 8.4 g of protein, 7.4 g of fat and 3 g of fiber. Its 26 µg of Selenium covers 47% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mushroom Orzo Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
41.6g
· 15% DV
Protein
8.4g
· 17% DV
Fat
7.4g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 13% · Fat 25%
Mushroom Orzo nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 3 g | 11% |
| Protein | 8.4 g | 17% |
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 Mushroom Orzo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| ½ cup (small) | 100 g | 130 kcal |
| 150 g | 150 g | 195 kcal |
| 1 serving (medium) | 250 g | 325 kcal |
| 250 g | 250 g | 325 kcal |
| 1.5 cup (large) | 300 g | 390 kcal |
| 1 serving (large) | 350 g | 455 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Mushroom Orzo
What is mushroom orzo?
Mushroom orzo is a savory dish made with orzo pasta and mushrooms. Although orzo looks like rice, it is a small, rice-shaped pasta, typically cooked in broth or water until tender.
Is mushroom orzo made with rice or pasta?
Mushroom orzo is made with pasta, not rice. Orzo is shaped like rice but is usually made from wheat, so it cooks differently and can turn soft quickly if left in liquid too long.
How do you make mushroom orzo?
To make mushroom orzo, sauté sliced mushrooms with onion or garlic, stir in the orzo, then add warm broth or water. Simmer while stirring regularly until the pasta is tender and the liquid is mostly absorbed.
Which mushrooms are best for mushroom orzo?
Cremini or button mushrooms are easy choices for mushroom orzo, while shiitake or porcini give it a deeper, earthier flavor. You can combine varieties, but cook off excess mushroom moisture before adding the orzo.
Can you make mushroom orzo in one pot?
Yes, mushroom orzo works well as a one-pot meal. Brown the mushrooms first, then add the orzo and broth to the same pan. Stir as it simmers so the pasta cooks evenly and does not stick.
How do you keep mushroom orzo from getting mushy?
Keep mushroom orzo from getting mushy by adding liquid carefully and checking the pasta before the end of its package cooking time. Take it off the heat as soon as it is tender, since it continues absorbing liquid as it rests.
Can mushroom orzo be made creamy without cream?
Yes, mushroom orzo can be creamy without cream. Stirring it regularly releases starch from the orzo, while broth adds moisture; a little grated cheese or olive oil at the end can make the texture richer.
What is the difference between mushroom orzo and mushroom risotto?
Mushroom orzo uses rice-shaped pasta, whereas mushroom risotto is made with short-grain rice such as arborio. Both can become creamy through stirring, but orzo generally cooks faster and needs closer attention near the end.
What should you serve with mushroom orzo?
Serve mushroom orzo with a crisp green salad or roasted vegetables for a simple meal. Grilled chicken or fish also pairs well, while extra herbs or grated cheese can complement the mushrooms without requiring another side dish.
How long does mushroom orzo keep in the fridge?
Cooked mushroom orzo keeps for about three days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat; add a splash of water if the pasta has thickened.
Mushroom Orzo Vitamins & Minerals
Vitamins
B3
3.4mg · 21% DV
B2
0.26mg · 20% DV
Folate
70µg · 18% DV
B5
0.84mg · 17% DV
Minerals
Selenium
26µg · 47% DV
Copper
0.36mg · 40% DV
Manganese
0.6mg · 26% DV
Sodium
520mg · 23% DV
Potassium ⭐
290mg · 9% DV
Mushroom Orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom Orzo
To burn the 260 calories in 1 cup (medium) (200 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 Mushroom Orzo?
Mushroom Orzo brings together orzo—a small, rice-shaped pasta—with mushrooms in a savoury, filling dish. Although it looks like rice, orzo is pasta; the mushrooms lend an earthy flavour, while herbs, onion or cheese may be added depending on the recipe. It is often prepared in a Mediterranean-inspired style, though the exact ingredients and method vary from kitchen to kitchen.
Serve it warm as a simple main or alongside roasted vegetables, salad, or a protein. The pasta stays tender and the mushrooms make each bite hearty without needing a heavy sauce. At 130 calories per 100 g, it can fit into a balanced meal; a generous portion of vegetables on the side adds freshness and variety.
How Nutritious Is Mushroom Orzo?
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 Mushroom Orzo 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 Mushroom Orzo Contain Allergens?
Contains these allergens:
Which Diets Is Mushroom Orzo 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
Mushroom Orzo Fat Profile
SATURATED
1.3g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.