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Orzo Pilaf with Labneh Calories
Creamy orzo pilaf with labneh
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo Pilaf with Labneh (180 g) has 308 calories. That works out to 171 calories per 100 g. It contains 50 g of carbs, 9.2 g of protein, 8.3 g of fat and 2.5 g of fiber. Its 23.4 µg of Selenium covers 43% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Orzo Pilaf with Labneh Nutrition Facts
Selected: 1 cup (medium) · 180 g
308
KCAL / 180G
Carbs
50g
· 18% DV
Protein
9.2g
· 18% DV
Fat
8.3g
· 11% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 12% · Fat 24%
Orzo Pilaf with Labneh nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 414 mg | 18% |
| Total carbohydrate | 50 g | 18% |
| Fiber | 2.5 g | 9% |
| Protein | 9.2 g | 18% |
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 Labneh?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 308 kcal |
| 1 tablespoon (small) | 18 g | 31 kcal |
| ½ cup (small) | 90 g | 154 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 150 g | 257 kcal |
| 1 serving (large) | 220 g | 376 kcal |
| 1.5 cup (large) | 270 g | 462 kcal |
| 1 pack (large) | 400 g | 684 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Orzo Pilaf with Labneh
How do you make orzo pilaf with labneh?
To make orzo pilaf with labneh, toast the orzo briefly in oil, add hot broth or water, and simmer until tender. Take the pan off the heat before stirring in the labneh; adding it at the end gives the pilaf a creamy finish without boiling the dairy.
What is orzo pilaf with labneh?
Orzo pilaf with labneh is a creamy pasta pilaf made with orzo, the small rice-shaped pasta, and labneh, a thick strained yogurt cheese. The orzo is usually toasted and simmered in liquid, then the labneh is stirred in for a tangy, creamy finish.
Should you toast the orzo for orzo pilaf with labneh?
Yes, toasting the orzo briefly in oil before adding liquid gives orzo pilaf with labneh a nuttier flavor and helps the pasta stay distinct. Stir as it toasts so it browns evenly, but avoid letting it turn dark or burn.
When should you add labneh to orzo pilaf with labneh?
Add the labneh to orzo pilaf with labneh after the orzo has cooked and the pan is off the heat. Stir it through while the pilaf is still warm for a creamy texture, rather than boiling it with the pasta.
How do you keep orzo pilaf with labneh from turning mushy?
Keep orzo pilaf with labneh from turning mushy by simmering the pasta only until tender, using enough liquid for it to absorb without prolonged cooking, and avoiding constant stirring. Mix in the labneh after cooking, since extra heat and stirring can soften the orzo further.
What goes well with orzo pilaf with labneh?
Grilled chicken, roasted vegetables, or a crisp salad all pair well with orzo pilaf with labneh. Its creamy, tangy flavor also works as a side for grilled meat or fish, while vegetables and legumes can make the meal more substantial.
Can Greek yogurt replace labneh in orzo pilaf with labneh?
Yes, thick Greek yogurt can replace labneh in orzo pilaf with labneh, though the result may be less rich and slightly tangier. Stir it in off the heat, just as you would labneh, and avoid boiling it to reduce the chance of curdling.
How long does orzo pilaf with labneh keep in the fridge?
Orzo pilaf with labneh keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving them at room temperature, since the dish contains dairy.
Can you freeze orzo pilaf with labneh?
Yes, you can freeze orzo pilaf with labneh, but the labneh may separate and the orzo may soften after thawing. Freeze it in airtight portions, thaw it in the refrigerator, then reheat gently with a splash of water and stir to bring the texture together.
Can orzo pilaf with labneh be a complete meal?
Orzo pilaf with labneh can be part of a meal, but it is more satisfying when paired with a source of protein and vegetables. Serve it with beans, chicken, or roasted vegetables rather than relying on the creamy pasta alone for a balanced plate.
Orzo Pilaf with Labneh Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.61mg · 16% DV
B2
0.2mg · 15% DV
B12
0.32µg · 13% DV
Minerals
Selenium
23µg · 42% DV
Manganese
0.63mg · 27% DV
Phosphorus
173mg · 25% DV
Copper
0.2mg · 22% DV
Sodium
414mg · 18% DV
Potassium ⭐
167mg · 5% DV
Orzo Pilaf with Labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo Pilaf with Labneh
To burn the 308 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 Labneh?
Orzo Pilaf with Labneh brings together orzo—small, rice-shaped pasta commonly used in Turkish home cooking—and labneh, a thick, tangy strained-yogurt cheese. The orzo is usually toasted in a little fat, simmered until tender, then stirred through with labneh or finished with a spoonful on top for a creamy texture.
The pasta stays soft with a gentle toasted flavour, while labneh adds a cool, lightly tart contrast. Serve it as a side with grilled vegetables or meat, or pair it with a crisp salad for a simple lunch. It is mainly a carbohydrate-based dish, with modest protein and fibre; use less oil and add the labneh to taste for a lighter result.
How Nutritious Is Orzo Pilaf with Labneh?
Nutrient density
Medium
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 Labneh 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 Labneh Contain Allergens?
Contains these allergens:
Which Diets Is Orzo Pilaf with Labneh 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 Labneh Fat Profile
SATURATED
2.79g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 21.1:1
Above the ideal 4:1 (21.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.