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Orzo Pasta Calories
Small, rice-shaped pasta; popular in soups and salads
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Orzo Pasta (60 g) has 216 calories. That works out to 360 calories per 100 g. It contains 43.8 g of carbs, 7.2 g of protein, 0.9 g of fat and 1.8 g of fiber. Its 15 µg of Selenium covers 27% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Orzo Pasta?
Orzo pasta is a processed, rice-shaped pasta commonly used in soups, salads, and warm grain-style dishes. Per 100 grams, it provides 360 calories, 73 grams of carbohydrates, and 12 grams of protein, while containing 1.5 grams of fat and 3 grams of fiber.
With a glycemic index of 45, orzo can be a versatile carbohydrate choice in balanced meals. It contains gluten, so it is not suitable for gluten-free diets. Orzo fits omnivore, vegetarian, Mediterranean, and flexitarian eating patterns, and pairs well with vegetables, legumes, or other protein foods.
Orzo Pasta Nutrition Facts
Selected: 100 g
360
KCAL / 100G
Carbs
73g
· 27% DV
Protein
12g
· 24% DV
Fat
1.5g
· 2% 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 83% · Protein 14% · Fat 3%
Orzo Pasta Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
B1
0.18mg · 15% DV
B5
0.3mg · 6% DV
B6
0.1mg · 6% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
How Nutritious Is Orzo Pasta?
Nutrient density
Low
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.
Orzo Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo Pasta
To burn the 360 calories in 100 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.
Is Orzo Pasta 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 Pasta Contain Allergens?
Contains these allergens:
Which Diets Is Orzo Pasta 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 Pasta Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Orzo Pasta
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Frequently Asked Questions About Orzo Pasta
Is Orzo Pasta rice or pasta?
Orzo Pasta is pasta, not rice. Its small, rice-shaped pieces are usually made from wheat semolina, so it cooks like pasta even though it looks like a grain.
What is Orzo Pasta made from?
Orzo Pasta is usually made from wheat semolina and water, like many dried pastas. The word “orzo” refers to its barley-like shape; it does not mean the pasta is made from barley.
How do you cook Orzo Pasta on the stove?
Boil Orzo Pasta in plenty of salted water until tender, stirring occasionally so the pieces do not clump. Drain it when cooked; for a soup or saucy dish, you can cook it directly in the liquid instead.
Can Orzo Pasta replace rice in soup?
Yes, Orzo Pasta works in many soups in place of rice. Add it near the end of cooking and simmer until tender, since it softens faster than rice and can absorb broth as the soup sits.
Can you cook Orzo Pasta like risotto?
Yes. Toast Orzo Pasta briefly in a little oil or butter, then add warm stock gradually while stirring until the pasta is tender. This makes a creamy dish often called orzotto, though the pasta stays distinct from rice.
Should you rinse Orzo Pasta before cooking it?
No, dry Orzo Pasta does not need rinsing before cooking. Rinsing can wash away surface starch that helps sauces cling; rinse it after cooking only if you are cooling it for a cold salad.
Can Orzo Pasta be used in pasta salad?
Yes, Orzo Pasta is well suited to pasta salad because its small pieces mix easily with chopped vegetables, herbs, and dressing. Cook it until tender, drain, cool it, then toss with the other ingredients.
What can you use instead of Orzo Pasta?
Small pasta shapes such as ditalini or acini di pepe can replace Orzo Pasta in soups and salads. Rice can work in some dishes too, but it cooks differently, so adjust the method rather than swapping it blindly.
Can you freeze cooked Orzo Pasta?
Yes, cooked Orzo Pasta can be frozen in an airtight container once cooled. It may become softer after thawing, so it is often best added to soups or reheated dishes rather than served plain.
How should leftover Orzo Pasta be stored?
Keep leftover Orzo Pasta in a covered container in the refrigerator and use it soon. Reheat it thoroughly for a hot dish, or add the cold pasta to a salad; do not leave it at room temperature for extended periods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.