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Orzo artichoke pilaf Calories
Orzo-style noodle pilaf with artichoke; carb-forward with some fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo artichoke pilaf (180 g) has 266 calories. That works out to 148 calories per 100 g. It contains 46.4 g of carbs, 7.4 g of protein, 5.8 g of fat and 3.8 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Orzo artichoke pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
266
KCAL / 180G
Carbs
46.4g
· 17% DV
Protein
7.4g
· 15% DV
Fat
5.8g
· 7% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 11% · Fat 20%
Orzo artichoke pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 46.4 g | 17% |
| Fiber | 3.8 g | 14% |
| Protein | 7.4 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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How Many Calories in 1 Cup of Orzo artichoke pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 266 kcal |
| 1 tablespoon (grated) | 18 g | 27 kcal |
| ½ cup (small) | 90 g | 133 kcal |
| 100 g | 100 g | 148 kcal |
| 1 serving (medium) | 150 g | 222 kcal |
| 1 serving (large) | 250 g | 370 kcal |
| 1.5 cup (large) | 270 g | 400 kcal |
| 2 cup (extra large) | 360 g | 533 kcal |
Calculated from 148 calories per 100 g.
Frequently Asked Questions About Orzo artichoke pilaf
What is orzo artichoke pilaf?
Orzo artichoke pilaf is a pilaf-style dish made with rice-shaped pasta and artichoke rather than a conventional rice base. The pasta is usually briefly sautéed, then simmered with artichoke and broth until tender.
Is orzo artichoke pilaf made with rice or pasta?
Orzo artichoke pilaf is made with pasta: orzo is a small, rice-shaped pasta, not a grain of rice. Its pilaf-style cooking gives the dish a tender, slightly chewy texture that differs from ordinary rice pilaf.
Can I use canned artichoke hearts in orzo artichoke pilaf?
Yes, canned artichoke hearts work well in orzo artichoke pilaf. They are already tender, so stir them in later in the cooking process to keep them from breaking apart; drain and rinse them first if they taste salty.
How do you keep artichokes from turning brown in orzo artichoke pilaf?
Toss freshly cut artichoke pieces in water with lemon juice while you prepare the other ingredients. This slows browning; drain them before adding them to the orzo artichoke pilaf so extra liquid does not affect the pasta.
Can frozen artichokes be used in orzo artichoke pilaf?
Yes, frozen artichokes are a convenient substitute in orzo artichoke pilaf. Thaw and drain them first if they release excess water, then add them according to how tender they are so they heat through without turning mushy.
What can I serve with orzo artichoke pilaf?
Orzo artichoke pilaf pairs well with grilled fish or chicken, a crisp green salad, or roasted vegetables. For a meat-free meal, serve it with beans or chickpeas; a spoonful of plain yogurt also complements the artichoke.
How do you stop orzo artichoke pilaf from getting mushy?
To keep orzo artichoke pilaf from getting mushy, simmer it gently and stop cooking as soon as the orzo is tender but still holds its shape. Add broth gradually if needed, and avoid frequent stirring, which can make the pasta release more starch.
Can you make orzo artichoke pilaf without chicken broth?
Yes, make orzo artichoke pilaf with vegetable broth or water instead of chicken broth. Vegetable broth adds savory flavor, while water lets the artichoke stand out; finish with herbs or lemon if you want a brighter taste.
How should leftover orzo artichoke pilaf be stored and reheated?
Store leftover orzo artichoke pilaf in a covered container in the refrigerator once it has cooled. Reheat it in a pan with a splash of water or broth, stirring gently until hot, because the orzo can dry out as it sits.
Can you freeze orzo artichoke pilaf?
Yes, orzo artichoke pilaf can be frozen, though the pasta may become softer after thawing. Cool it, portion it into airtight containers, and thaw it safely before reheating thoroughly; freezing works best when the orzo was cooked just until tender.
Orzo artichoke pilaf Vitamins & Minerals
Vitamins
Vitamin K
15.12µg · 13% DV
B3
1.98mg · 12% DV
Folate
43.2µg · 11% DV
B1
0.13mg · 11% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.5mg · 22% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
252mg · 7% DV
Orzo artichoke pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo artichoke pilaf
To burn the 266 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.
What is Orzo artichoke pilaf?
Orzo artichoke pilaf is a pilaf-style dish of small pasta cooked with artichoke. The English name suggests orzo, while Turkish erişte—the noodle used in the dish’s Turkish name—can be a short, sometimes broader homemade pasta. Artichoke brings a tender texture and a mild, earthy flavour.
Serve it warm as a side or a simple lunch or supper, with grilled vegetables, fish or a crisp salad. It is mainly a carbohydrate-rich dish, with some fibre from the artichoke; a 100 g portion provides 2.1 g of fibre. For a lighter plate, keep the added oil modest and add extra artichoke or other vegetables.
How Nutritious Is Orzo artichoke pilaf?
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 artichoke 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 Orzo artichoke pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Orzo artichoke 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
Orzo artichoke pilaf Fat Profile
SATURATED
1.04g
MONOUNSATURATED
2.12g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.