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Orzo pilaf with corn Calories
Orzo pilaf with corn is a light, nutritious side dish. It provides carbohydrates and fiber, with sweetness and color from corn.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Orzo pilaf with corn (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 41.3 g of carbs, 5.6 g of protein, 3 g of fat and 3.3 g of fiber. Its 0.1 mg of B1 covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Orzo pilaf with corn Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
41.3g
· 15% DV
Protein
5.6g
· 11% DV
Fat
3g
· 4% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 10% · Fat 13%
Orzo pilaf with corn nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 3.3 g | 12% |
| Protein | 5.6 g | 11% |
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 Serving of Orzo pilaf with corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (small) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 1 piece (medium) | 120 g | 174 kcal |
| 1 cup (medium) | 160 g | 232 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 1 cup (large) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Orzo pilaf with corn
How do you make orzo pilaf with corn?
To make orzo pilaf with corn, toast the orzo briefly in a little oil, add corn and hot broth or water, then cover and cook until tender. Let it stand briefly before fluffing so the grains separate.
Is orzo pilaf with corn made with rice or pasta?
Orzo pilaf with corn is made with orzo, a small rice-shaped pasta, not rice. It is cooked in a pilaf-style method, which gives the pasta a tender texture and lets it absorb the cooking liquid.
When should you add corn to orzo pilaf with corn?
Add canned or already cooked corn near the end of cooking orzo pilaf with corn, so it warms through without turning mushy. If using raw corn kernels, add them earlier so they have enough time to cook.
Why does orzo pilaf with corn turn mushy?
Orzo pilaf with corn can turn mushy if it has too much liquid, cooks for too long, or is stirred repeatedly. Add the liquid carefully, keep the pot covered, and stop cooking as soon as the orzo is tender.
Can you use frozen corn in orzo pilaf with corn?
Yes, frozen corn works well in orzo pilaf with corn. Add it straight from the freezer during cooking and allow it to heat through; thawing it first is not necessary.
What can you use instead of broth in orzo pilaf with corn?
Water works instead of broth in orzo pilaf with corn. For more flavor without broth, cook the orzo with sautéed onion or garlic, then season the finished pilaf with herbs and black pepper.
What should you serve with orzo pilaf with corn?
Serve orzo pilaf with corn alongside grilled chicken, fish, or roasted vegetables. A crisp green salad or a tangy yogurt sauce also balances the sweetness of the corn.
How long does orzo pilaf with corn last in the fridge?
Orzo pilaf with corn keeps for up to 3 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until steaming hot before serving.
Can you freeze orzo pilaf with corn?
Yes, you can freeze orzo pilaf with corn, although the orzo may soften after thawing. Cool it, portion it into airtight containers, and reheat with a splash of water to loosen the texture.
How do you keep orzo pilaf with corn from sticking together?
To keep orzo pilaf with corn from sticking together, briefly toast the orzo in oil before adding liquid, avoid stirring it constantly, and fluff it gently with a fork after cooking. A short rest also helps the texture settle.
Orzo pilaf with corn Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B5
0.38mg · 8% DV
B3
1.05mg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Sodium
240mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
57mg · 8% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
98mg · 3% DV
Orzo pilaf with corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo pilaf with corn
To burn the 218 calories in 1 serving (medium) (150 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 corn?
Orzo pilaf with corn is made by lightly toasting small, rice-shaped pasta in oil or butter, then simmering it with water or stock and sweet corn kernels. Despite its name, Turkish arpa şehriye is pasta rather than barley; this style of pilaf is a familiar home-cooked side in Turkey.
The grains turn tender and separate, with a gently toasted flavour balanced by the corn’s sweetness. It is usually served warm alongside meat, fish or vegetables, and works just as well with a fresh salad. It is mainly a source of carbohydrates, with a little fibre. For a lighter plate, use modest amounts of added fat and pair it with plenty of vegetables.
How Nutritious Is Orzo pilaf with corn?
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 corn 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 with corn Contain Allergens?
Contains these allergens:
Which Diets Is Orzo pilaf with corn 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 corn Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.