Orzo Pasta Calories
Small, rice-shaped pasta; popular in soups and salads
CALORIES
GI
POTASSIUM
FIBER
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
· 83%
Protein
12g
· 14%
Fat
1.5g
· 3%
Fiber
3g
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
Orzo Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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).
Foods Similar to Orzo Pasta
Orzo Pasta — Frequently Asked Questions
How many calories are in orzo pasta?
Orzo pasta contains 360 calories per 100 g.
How many carbs are in orzo pasta?
Orzo pasta provides 73 g of carbohydrates per 100 g. It is a carbohydrate-rich grain product.
Is orzo pasta a good source of protein?
Orzo pasta contains 12 g of protein per 100 g. It can contribute protein to a meal.
How much fat does orzo pasta contain?
Orzo pasta contains 1.5 g of fat per 100 g. It is low in fat based on the provided nutrition information.
Does orzo pasta have fiber?
Yes, orzo pasta provides 3 g of fiber per 100 g. Pairing it with vegetables or legumes can add more fiber to the meal.
What is the glycemic index of orzo pasta?
Orzo pasta has a glycemic index of 45. This falls within the low glycemic index range.
Is orzo pasta suitable for a diet?
Orzo pasta has 360 calories and 73 g of carbohydrates per 100 g. Whether it fits a diet depends on portion size and the overall eating plan.
Is orzo pasta gluten-free?
No. Orzo pasta contains gluten and is not suitable for people with a gluten allergy.
Can vegetarians eat orzo pasta?
Yes. Orzo pasta is compatible with vegetarian, omnivore, Mediterranean, and flexitarian eating patterns.
Is orzo pasta processed?
Yes. Orzo pasta is classified as a processed grain product.
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Nutrition data compiled from USDA FoodData Central and scientific sources.