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Small rice-shaped orzo pieces with pale golden onion strands are piled on a plate, topped with a thick white dollop of labneh.

Orzo Pilaf with Onion and Labneh Calories

Orzo pilaf sautéed with onion and finished with creamy labneh; provides carbohydrates and dairy protein.

CALORIES · 100 G

184kcal

GI

55medium

POTASSIUM · 100 G

135mg

FIBER · 100 G

1.2g

Quick answer

1 cup (medium) of Orzo Pilaf with Onion and Labneh (200 g) has 368 calories. That works out to 184 calories per 100 g. It contains 50 g of carbs, 11.6 g of protein, 13 g of fat and 2.4 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Orzo Pilaf with Onion and Labneh Nutrition Facts

Selected: 1 cup (medium) · 200 g

368

KCAL / 200G

Carbs

50g

· 18% DV

Protein

11.6g

· 23% DV

Fat

13g

· 17% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 13% · Fat 32%

Orzo Pilaf with Onion and Labneh nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories368 kcal
Total fat13 g17%
Saturated fat4.2 g21%
Trans fat0.16 g
Sodium440 mg19%
Total carbohydrate50 g18%
Fiber2.4 g9%
Protein11.6 g23%

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 Onion and Labneh?

ServingAmountCalories
1 cup (medium)200 g368 kcal
1 tablespoon (small)15 g28 kcal
100 g100 g184 kcal
1 cup (small)150 g276 kcal
1 serving (medium)180 g331 kcal
1 serving (large)250 g460 kcal
1 cup (large)250 g460 kcal
1 bottle (large)300 g552 kcal

Calculated from 184 calories per 100 g.

Frequently Asked Questions About Orzo Pilaf with Onion and Labneh

How do you make Orzo Pilaf with Onion and Labneh?

Soften the onion in oil, stir in the orzo and toast it briefly, then add hot water or stock and cook until tender. Take the pan off the heat before stirring in the labneh, which gives the pilaf its creamy finish.

What is Orzo Pilaf with Onion and Labneh?

Orzo Pilaf with Onion and Labneh is a Turkish-style pasta pilaf made with small rice-shaped pasta, sautéed onion and creamy labneh. It is served as a side dish or a simple meat-free meal.

Is orzo rice or pasta in Orzo Pilaf with Onion and Labneh?

Orzo is pasta, not rice, even though its small, rice-like shape can make it look similar. In Orzo Pilaf with Onion and Labneh, it is cooked by absorption like a pilaf.

When should you add labneh to Orzo Pilaf with Onion and Labneh?

Add the labneh after the orzo has finished cooking and you have taken the pan off the heat. Boiling labneh with the pilaf can make it separate or turn grainy, while stirring it in at the end keeps the texture creamy.

How do you keep Orzo Pilaf with Onion and Labneh from turning mushy?

Toast the orzo briefly with the onion before adding liquid, then cook it gently without frequent stirring. Stop cooking once the pasta is tender and the excess liquid is gone; mix in the labneh only after removing the pan from the heat.

What can you serve with Orzo Pilaf with Onion and Labneh?

Serve Orzo Pilaf with Onion and Labneh alongside grilled chicken, meatballs or roasted vegetables. A crisp salad also balances the soft, creamy pilaf, and works especially well when you are serving it as a vegetarian main.

Can you use rice-shaped orzo instead of vermicelli in Orzo Pilaf with Onion and Labneh?

Yes. Rice-shaped orzo is the usual choice for this dish; thin vermicelli cooks faster and gives the pilaf a finer texture. If you substitute vermicelli, use less liquid to start and watch it closely as it cooks.

Can you make Orzo Pilaf with Onion and Labneh ahead of time?

Yes, you can cook it ahead and refrigerate it in a covered container. Reheat it gently with a splash of water, stirring as it warms; the labneh thickens the pilaf as it cools.

How long does Orzo Pilaf with Onion and Labneh last in the fridge?

Orzo Pilaf with Onion and Labneh keeps for a few days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard the dish if its smell, appearance or texture has changed.

Can you use stock instead of water in Orzo Pilaf with Onion and Labneh?

Yes, stock works in place of water and gives the orzo a deeper savory flavor. If the stock is salty, reduce any extra salt, since the labneh adds its own tangy richness.

Orzo Pilaf with Onion and Labneh Vitamins & Minerals

Vitamins

B1

0.24mg · 20% DV

B2

0.2mg · 15% DV

B12

0.36µg · 15% DV

B5

0.7mg · 14% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

172mg · 25% DV

Manganese

0.5mg · 22% DV

Sodium

440mg · 19% DV

Potassium ⭐

270mg · 8% DV

Orzo Pilaf with Onion and Labneh Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

24
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Orzo Pilaf with Onion and Labneh

To burn the 368 calories in 1 cup (medium) (200 g):

🚶

91min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

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 Onion and Labneh?

Orzo Pilaf with Onion and Labneh brings together small rice-shaped pasta, softened onion and creamy labneh, a strained-yogurt dairy food widely used in the Levant. The pasta is cooked pilaf-style, so it absorbs the cooking liquid rather than being served like a sauced pasta dish. The combination is at home alongside Mediterranean and Middle Eastern meals, though it also makes an easy everyday side.

Serve it warm, with the labneh stirred through or spooned on top. Its mild, savoury flavour and soft texture go well with a crisp salad, roasted vegetables or grilled foods. It is mainly a carbohydrate-rich accompaniment, with some protein and fat from the labneh. For a lighter plate, use a modest amount of oil and pair it with plenty of vegetables.

How Nutritious Is Orzo Pilaf with Onion and Labneh?

Nutrient density

Low

23/ 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

36/ 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.

Is Orzo Pilaf with Onion and Labneh 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 Onion and Labneh Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Orzo Pilaf with Onion and 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 Onion and Labneh Fat Profile

SATURATED

4.2g

MONOUNSATURATED

5.6g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 18.8:1

Above the ideal 4:1 (18.8:1).

Compare Orzo Pilaf with Onion and Labneh

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Foods Similar to Orzo Pilaf with Onion and Labneh

🍚

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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Pasta (Boiled)

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Nutrition data compiled from USDA FoodData Central and scientific sources.