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Orzo pilaf with squid Calories
Seafood-enriched orzo pilaf with moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Orzo pilaf with squid (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 49.3 g of carbs, 17.8 g of protein, 10.6 g of fat and 2.9 g of fiber. Its 41.8 µg of Selenium covers 76% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Orzo pilaf with squid Nutrition Facts
Selected: 1 serving (medium) · 220 g
370
KCAL / 220G
Carbs
49.3g
· 18% DV
Protein
17.8g
· 36% DV
Fat
10.6g
· 14% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 20% · Fat 26%
Orzo pilaf with squid nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 2.9 g | 10% |
| Protein | 17.8 g | 36% |
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 squid?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 370 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (medium) | 160 g | 269 kcal |
| 1 serving (large) | 300 g | 504 kcal |
| 1 pack (double) | 400 g | 672 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Orzo pilaf with squid
What is in orzo pilaf with squid?
Orzo pilaf with squid is a savory dish made with orzo pasta and squid, usually cooked with onion, olive oil, and stock or water. Recipes may also include garlic, tomato, herbs, or lemon.
How do you make orzo pilaf with squid?
To make orzo pilaf with squid, toast the orzo in oil, add liquid, and cook until nearly tender; add the squid at a point that prevents it from overcooking. Finish with herbs or lemon if you like.
Why does squid in orzo pilaf turn rubbery?
Squid in orzo pilaf turns rubbery when it is cooked for too long at a moderate temperature. Cook it very briefly over high heat or braise it slowly until tender; cooking it for an in-between length of time often makes it chewy.
Can you make orzo pilaf with squid using frozen squid?
Yes, frozen squid works in orzo pilaf with squid. Thaw it in the refrigerator, drain it well, and pat it dry before cooking so extra water does not stop the orzo from toasting or make the pilaf soggy.
Does orzo pilaf with squid contain rice?
No, orzo pilaf with squid is made with orzo, a small rice-shaped pasta, rather than rice. The word “pilaf” describes the cooking style, not necessarily the grain; some home recipes do combine orzo with rice.
What seasoning goes well in orzo pilaf with squid?
Lemon, garlic, black pepper, parsley, and a little paprika pair well with orzo pilaf with squid. These seasonings complement the squid without overwhelming its flavor; add lemon near the end to keep the dish bright.
What should you serve with orzo pilaf with squid?
Serve orzo pilaf with squid with a crisp green salad, grilled vegetables, or a simple tomato salad. Light sides balance the pasta and seafood, while extra lemon at the table lets everyone adjust the flavor.
Should squid be cooked separately for orzo pilaf with squid?
Cooking squid separately is a useful option for orzo pilaf with squid because it lets you control its texture. Sear it quickly, then fold it into the cooked orzo; this avoids leaving tender squid in the pan for the full pasta cooking time.
Can you reheat orzo pilaf with squid?
Yes, you can reheat orzo pilaf with squid if it has been refrigerated promptly in a covered container. Reheat it until steaming hot throughout, adding a splash of water or stock if the orzo has dried out.
Does orzo pilaf with squid taste strongly fishy?
Orzo pilaf with squid should taste savory and mildly briny, not strongly fishy, when made with fresh squid. Lemon, parsley, and garlic work well with the seafood; discard squid with an unpleasant or unusually sharp odor.
Orzo pilaf with squid Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
4.18mg · 26% DV
Biotin
4.62µg · 15% DV
B1
0.18mg · 15% DV
Minerals
Selenium
42µg · 76% DV
Copper
0.35mg · 39% DV
Phosphorus
238mg · 34% DV
Iodine
48µg · 32% DV
Sodium
462mg · 20% DV
Potassium ⭐
343mg · 10% DV
Orzo pilaf with squid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo pilaf with squid
To burn the 370 calories in 1 serving (medium) (220 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 squid?
Orzo pilaf with squid brings together small, rice-shaped pasta and squid, cooked pilaf-style so the pasta absorbs the cooking liquid. It is a Turkish- and Mediterranean-style seafood dish; despite its name, orzo is pasta rather than a grain. The squid adds a savoury, briny note, while the pasta makes the dish substantial enough to serve as a simple main course.
The orzo is pleasantly tender with a slight bite, and properly cooked squid is soft rather than rubbery. Serve it warm with lemon and a crisp salad, as a coastal-style lunch or supper. It is mainly a source of carbohydrates, with moderate protein from the seafood; adding vegetables alongside makes for a fresher, lighter-balanced plate.
How Nutritious Is Orzo pilaf with squid?
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 squid 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 squid Contain Allergens?
Contains these allergens:
Which Diets Is Orzo pilaf with squid Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 squid Fat Profile
SATURATED
2.42g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.