1 serving (medium) of Orzo casserole (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 41 g of carbs, 8.4 g of protein, 6.4 g of fat and 3.4 g of fiber. Its 360 mg of Sodium covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Orzo casserole Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

20.5g

· 7% DV

Protein

4.2g

· 8% DV

Fat

3.2g

· 4% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 64% · Protein 13% · Fat 23%

Orzo casserole Vitamins & Minerals

Vitamins

0.07mg · 6% DV

Vitamin A

45µg · 5% DV

0.23mg · 5% DV

B12

0.13µg · 5% DV

Minerals

Sodium

180mg · 8% DV

Selenium

3.8µg · 7% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Orzo casserole?

Nutrient density

Low

32/ 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

42/ 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.

Orzo casserole Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Orzo casserole

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

Is Orzo casserole 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 casserole 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 Orzo casserole 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 casserole Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Orzo casserole

🍲vs🧴

Orzo casserole vs Hawthorn Vinegar112 kcal more per 100 g

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Orzo casserole vs Tantuni80 kcal fewer per 100 g

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Orzo casserole vs Chicken Wrap65 kcal fewer per 100 g

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Orzo casserole vs Protein Bar220 kcal fewer per 100 g

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Foods Similar to Orzo casserole

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Orzo casserole

How many calories are in orzo casserole?

Orzo casserole contains 130 calories per 100 g. It provides 4.2 g of protein, 20.5 g of carbohydrates, and 3.2 g of fat per 100 g.

Is orzo casserole suitable for a vegetarian diet?

Yes, orzo casserole is compatible with vegetarian, omnivore, flexitarian, and Mediterranean diets. It is listed as a processed food.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026