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Source of carbohydrates and energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 51.1 g | 19% |
| Fiber | 2.9 g | 10% |
| Protein | 7.7 g | 15% |
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) | 180 g | 284 kcal |
| ½ cup (small) | 90 g | 142 kcal |
| 100 g | 100 g | 158 kcal |
| 0.75 cup (medium) | 135 g | 213 kcal |
| 1 serving (small) | 150 g | 237 kcal |
| 1 serving (large) | 220 g | 348 kcal |
| 1.5 cup (large) | 270 g | 427 kcal |
| 2 cup (extra large) | 360 g | 569 kcal |
Calculated from 158 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 284 calories in 1 cup (medium) (180 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.
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.
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.
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 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.
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
0.81g
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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Nutrition data compiled from USDA FoodData Central and scientific sources.