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Orzo pilaf with carrots Calories
Carrot orzo pilaf
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo pilaf with carrots (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 53.6 g of carbs, 7.4 g of protein, 6.7 g of fat and 3.2 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Orzo pilaf with carrots Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
53.6g
· 19% DV
Protein
7.4g
· 15% DV
Fat
6.7g
· 9% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 10% · Fat 20%
Orzo pilaf with carrots nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 53.6 g | 19% |
| Fiber | 3.2 g | 11% |
| 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 pilaf with carrots?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 tablespoon (shredded) | 15 g | 25 kcal |
| 1 ounce (mini) | 28 g | 47 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 140 g | 235 kcal |
| 2 piece (whole) | 180 g | 302 kcal |
| 1 serving (large) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Orzo pilaf with carrots
How do you make orzo pilaf with carrots?
To make orzo pilaf with carrots, sauté the orzo and grated or finely diced carrots briefly, add hot stock or water, then cover and cook until tender. Let it stand off the heat before fluffing gently with a fork.
What is orzo pilaf with carrots?
Orzo pilaf with carrots is a pilaf-style dish made with orzo, a small rice-shaped pasta, and carrots. The orzo is usually toasted briefly before being simmered in liquid, giving the dish a texture and flavor distinct from rice pilaf.
Can you use rice instead of orzo in orzo pilaf with carrots?
Yes, rice can replace the orzo in a carrot pilaf, but the result will no longer have the pasta-like texture of orzo pilaf with carrots. Rice also takes a different amount of liquid and cooking time, so follow a rice-pilaf method.
Why does orzo pilaf with carrots turn mushy?
Orzo pilaf with carrots can turn mushy if it absorbs too much liquid or cooks for too long. Use just enough hot liquid for the orzo, keep the pot covered while it simmers, and avoid stirring repeatedly as the pasta softens.
Should you grate or dice carrots for orzo pilaf with carrots?
Either works in orzo pilaf with carrots. Grated carrot softens quickly and blends into the orzo, while small dice hold their shape and give more distinct bites. Cut the pieces evenly so they cook at a similar pace.
What can you serve with orzo pilaf with carrots?
Orzo pilaf with carrots pairs well with grilled chicken, roasted vegetables, or a simple green salad. A spoonful of yogurt or a fresh herb dressing also complements the tender pasta and sweet carrot without making the meal heavy.
Can you make orzo pilaf with carrots with chicken broth?
Yes, chicken broth works well in orzo pilaf with carrots and gives it a savory flavor. Use vegetable broth for a meat-free version, and taste before adding salt because prepared broths can already be salty.
How do you keep orzo pilaf with carrots from sticking together?
For orzo pilaf with carrots that stays loose, briefly toast the orzo in the pan before adding the liquid, then let it cook covered without frequent stirring. Rest the finished pilaf and fluff it gently rather than mixing it vigorously.
Can you freeze orzo pilaf with carrots?
Yes, you can freeze orzo pilaf with carrots in airtight, meal-sized containers once it has cooled. The orzo may be softer after thawing, so defrost it in the refrigerator and reheat thoroughly with a small splash of water.
How long does leftover orzo pilaf with carrots last in the fridge?
Leftover orzo pilaf with carrots keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat until it is steaming hot.
Orzo pilaf with carrots Vitamins & Minerals
Vitamins
Vitamin A
297µg · 33% DV
B3
2.52mg · 16% DV
B1
0.14mg · 12% DV
Biotin
2.88µg · 10% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.58mg · 25% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
173mg · 5% DV
Orzo pilaf with carrots Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo pilaf with carrots
To burn the 302 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 pilaf with carrots?
Orzo pilaf with carrots is a Turkish-style home-cooked pilaf made with arpa şehriye, small pasta pieces that resemble rice, and grated or finely chopped carrot. Despite its Turkish name, arpa şehriye is pasta rather than barley. It is cooked until tender, often with water or stock, and prepared with varying amounts of cooking fat. The grains turn soft and separate, while the carrot adds gentle sweetness. In Turkey it is commonly served as a side with meat, chicken or vegetable dishes; it also works alongside yoghurt or a fresh salad. English-speaking cooks can serve it as an easy weeknight side or use it in place of rice. It is mainly a carbohydrate-rich dish, with 29.8 g of carbohydrate per 100 g. Use a light hand with the oil and add extra vegetables for a more balanced plate.
How Nutritious Is Orzo pilaf with carrots?
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.
Is Orzo pilaf with carrots Processed?
NOVA 2
Minimally 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 with carrots Contain Allergens?
Contains these allergens:
Which Diets Is Orzo pilaf with carrots 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 with carrots Fat Profile
SATURATED
1.12g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.