1 serving (medium) of Orzo Pilaf (150 g) has 240 calories. That works out to 160 calories per 100 g. It contains 42 g of carbs, 6.8 g of protein, 5.3 g of fat and 2.1 g of fiber. Its 9 µg of Selenium covers 16% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Orzo Pilaf?

Orzo pilaf is a Turkish-style pilaf made by lightly toasting rice-shaped pasta in oil or butter, then simmering it in water or stock until tender. The grains swell but usually keep a little bite, with a gently toasted, savoury flavour. It is a familiar home-cooked side dish in Turkey.

It is commonly served with stews, grilled meat or chicken, often alongside salad or yoghurt; it also works as a simple meal with vegetables folded in. Orzo pilaf is mainly a source of carbohydrates, with 28 g per 100 g, and has modest protein and fibre. For a lighter plate, use oil sparingly and pair it with plenty of vegetables or a fresh salad.

Orzo Pilaf Nutrition Facts

Selected: 100 g

160

KCAL / 100G

Carbs

28g

· 10% DV

Protein

4.5g

· 9% DV

Fat

3.5g

· 4% DV

Fiber

1.4g

· 5% 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 Pilaf Vitamins & Minerals

Vitamins

0.08mg · 7% DV

1.1mg · 7% DV

0.22mg · 4% DV

0.03mg · 2% DV

Minerals

Selenium

6µg · 11% DV

Iron

1mg · 6% DV

Phosphorus

44mg · 6% DV

Sodium

120mg · 5% DV

How Nutritious Is Orzo Pilaf?

Nutrient density

Low

25/ 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

38/ 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 Pilaf 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 Pilaf

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

Is Orzo 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 Pilaf 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 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 Pilaf Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 60:1

Above the ideal 4:1 (60:1).

Compare Orzo Pilaf

🍚vs🍚

Orzo Pilaf vs Bulgur Pilaf40 kcal more per 100 g

→🍚vs🍝

Orzo Pilaf vs Whole wheat pasta36 kcal more per 100 g

→🍚vs🥖

Orzo Pilaf vs Breadstick250 kcal fewer per 100 g

→🍚vs🥯

Orzo Pilaf vs Simit180 kcal fewer per 100 g

→

Foods Similar to Orzo Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Orzo Pilaf

What is Orzo Pilaf?

Orzo Pilaf is a Turkish-style pilaf made by toasting rice-shaped orzo pasta in oil, then cooking it with water or broth until tender. Despite its name and rice-like appearance, orzo is pasta, not a grain of rice.

Should you toast the orzo before making Orzo Pilaf?

Yes, toasting the orzo in oil before adding liquid is a common step in Orzo Pilaf. Stir it over medium heat until lightly golden for a nuttier flavor, taking care not to let the small pasta pieces burn.

How is Orzo Pilaf different from rice pilaf?

Orzo Pilaf uses rice-shaped pasta made from wheat, while rice pilaf uses actual rice grains. The two can look similar on the plate, but orzo has a pasta-like bite and is cooked until the liquid is absorbed.

How much water do you need for Orzo Pilaf?

A useful starting point for Orzo Pilaf is about one and a half measures of hot water or broth for each measure of orzo. Add the liquid after toasting, and adjust slightly if your pot loses liquid quickly.

How do you keep Orzo Pilaf from turning mushy?

To keep Orzo Pilaf from turning mushy, measure the liquid, simmer gently, and stop cooking as soon as the orzo is tender and the liquid has been absorbed. Let it rest covered rather than stirring it repeatedly.

What can you add to Orzo Pilaf to make it more flavorful?

You can add sautéed onion, a little broth, or chopped herbs to Orzo Pilaf for extra flavor. For a more substantial version, stir in cooked peas or diced vegetables near the end so they warm through without overcooking.

What do you serve with Orzo Pilaf?

Orzo Pilaf pairs well with grilled chicken, meatballs, or roasted vegetables. A fresh salad or yogurt-based side balances its soft, savory texture, and it also works as a base for a bowl topped with vegetables and protein.

How long does Orzo Pilaf last in the fridge?

Orzo Pilaf keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat; discard it if it develops an unusual smell or appearance.

Can you freeze Orzo Pilaf?

Yes, you can freeze Orzo Pilaf in airtight, meal-size containers. The orzo may be softer after thawing, so add a small splash of water when reheating and stir gently to loosen the pasta.

Can people with diabetes eat Orzo Pilaf?

People with diabetes can include Orzo Pilaf in a meal, but its wheat pasta contributes carbohydrates that can raise blood glucose. Portion size and the rest of the meal matter; ask your clinician or dietitian for advice tailored to your plan.

Have another question about Orzo Pilaf?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026