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Onion Orzo Pilaf Calories

Source of carbohydrates and energy

CALORIES · 100 G

158kcal

GI

55medium

POTASSIUM · 100 G

76mg

FIBER · 100 G

1.6g

Quick answer

1 cup (medium) of Onion Orzo Pilaf (180 g) has 284 calories. That works out to 158 calories per 100 g. It contains 51.1 g of carbs, 7.7 g of protein, 6.1 g of fat and 2.9 g of fiber. Its 27 µg of Selenium covers 49% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Onion Orzo Pilaf Nutrition Facts

Selected: 1 cup (medium) · 180 g

284

KCAL / 180G

Carbs

51.1g

· 19% DV

Protein

7.7g

· 15% DV

Fat

6.1g

· 8% DV

Fiber

2.9g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 70% · Protein 11% · Fat 19%

Onion Orzo Pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories284 kcal
Total fat6.1 g8%
Saturated fat0.81 g4%
Trans fat0 g
Sodium261 mg11%
Total carbohydrate51.1 g19%
Fiber2.9 g10%
Protein7.7 g15%

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 Onion Orzo Pilaf?

ServingAmountCalories
1 cup (medium)180 g284 kcal
½ cup (small)90 g142 kcal
100 g100 g158 kcal
0.75 cup (medium)135 g213 kcal
1 serving (small)150 g237 kcal
1 serving (large)220 g348 kcal
1.5 cup (large)270 g427 kcal
2 cup (extra large)360 g569 kcal

Calculated from 158 calories per 100 g.

Frequently Asked Questions About Onion Orzo Pilaf

What is onion orzo pilaf made of?

Onion orzo pilaf is made with orzo pasta, onion, fat such as oil or butter, and water or stock. The orzo is usually toasted with the onion before the liquid is added, giving the dish its pilaf-like texture and savory flavor.

Is orzo in onion orzo pilaf rice or pasta?

Orzo is pasta, not rice, even though its small rice-like shape can make it look similar. Onion orzo pilaf cooks it in a pilaf-style method, but the main grain-shaped ingredient is still wheat pasta.

How do you make onion orzo pilaf without it getting mushy?

To keep onion orzo pilaf from getting mushy, toast the orzo briefly with the onion, use only enough hot liquid to cook it, and avoid stirring repeatedly. Remove it from the heat once tender and let it rest covered before serving.

Can you make onion orzo pilaf with rice as well as orzo?

Yes, rice can be added to onion orzo pilaf, though that makes it a mixed rice-and-orzo pilaf rather than a simple orzo version. Since rice and orzo may cook at different rates, start the rice first and add the orzo at the right stage.

Should you toast the orzo for onion orzo pilaf?

Yes, toasting the orzo in the softened onion and oil before adding liquid helps onion orzo pilaf develop a deeper, nuttier flavor. Stir as it toasts so the small pasta pieces brown evenly rather than scorching.

Can you use chicken broth for onion orzo pilaf?

Yes, chicken broth works well in onion orzo pilaf and gives it a more savory taste than water. Broth can already contain salt, so taste the liquid before adding extra seasoning.

What can you serve with onion orzo pilaf?

Onion orzo pilaf pairs well with grilled chicken, fish, roasted vegetables, or a crisp salad. For a simple meal, serve it with yogurt or a bean dish; its mild onion flavor complements both meat and vegetarian mains.

Why does onion orzo pilaf stick together?

Onion orzo pilaf may stick together if it is stirred too often, cooked with too much liquid, or left to sit uncovered as it cools. Toasting the orzo first and letting the finished pilaf rest covered helps the pieces stay distinct.

How should you store leftover onion orzo pilaf?

Refrigerate leftover onion orzo pilaf in a covered container once it has cooled, rather than leaving it out for an extended time. Reheat it thoroughly with a small splash of water or broth to loosen the orzo.

Can onion orzo pilaf be made without onion?

Yes, you can leave the onion out, but the dish will no longer have the characteristic flavor of onion orzo pilaf. For a similar savory base, soften garlic or add herbs with the orzo, taking care not to burn them.

Onion Orzo Pilaf Vitamins & Minerals

Vitamins

Folate

93.6µg · 23% DV

B1

0.22mg · 18% DV

B3

2.43mg · 15% DV

Biotin

3.78µg · 13% DV

Minerals

Selenium

27µg · 49% DV

Manganese

0.54mg · 23% DV

Copper

0.18mg · 20% DV

Phosphorus

110mg · 16% DV

Sodium

261mg · 11% DV

Potassium ⭐

137mg · 4% DV

Onion Orzo Pilaf Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

28.8
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion Orzo Pilaf

To burn the 284 calories in 1 cup (medium) (180 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

39min

Cycling

🏊

33min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Onion Orzo Pilaf?

Onion orzo pilaf is a Turkish-style home-cooked side made by browning onion with small pasta—usually arpa şehriye, a rice-shaped or short-cut pasta—then simmering it until tender. Although it is cooked in the pilaf style, it is pasta rather than a rice dish.

The onion turns mellow and lightly sweet, while the pasta stays soft with a pleasantly distinct bite. In Turkey it commonly accompanies meat, chicken or vegetable dishes; elsewhere, serve it as a simple side or pair it with salad and yoghurt for a light meal. It is mainly a source of carbohydrates and energy. Use a modest amount of oil and add vegetables if you would like a lighter plate.

How Nutritious Is Onion Orzo Pilaf?

Nutrient density

Medium

39/ 100

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

39/ 100

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 Onion Orzo Pilaf 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 Onion Orzo Pilaf Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Onion Orzo Pilaf 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

Onion Orzo Pilaf Fat Profile

SATURATED

0.81g

MONOUNSATURATED

2.79g

POLYUNSATURATED

1.44g

⚖️

Omega 6:3 ratio 34.8:1

Above the ideal 4:1 (34.8:1).

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Foods Similar to Onion Orzo Pilaf

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120 kcal

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124 kcal

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410 kcal

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340 kcal

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450 kcal

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150 kcal

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140 kcal

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Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.