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A shallow bowl holds loose, small rice-shaped orzo pasta tinted warm red-orange by tomato, with a moist, slightly glossy surface and a few visible soft tomato pieces scattered throughout.

Orzo pilaf with tomato Calories

Orzo pilaf with tomato

In season: Summer · Autumn

CALORIES · 100 G

135kcal

GI

55medium

POTASSIUM · 100 G

105mg

FIBER · 100 G

1.6g

Quick answer

1 cup (medium) of Orzo pilaf with tomato (160 g) has 216 calories. That works out to 135 calories per 100 g. It contains 37.6 g of carbs, 5.1 g of protein, 4.8 g of fat and 2.6 g of fiber. Its 8.3 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Orzo pilaf with tomato Nutrition Facts

Selected: 1 cup (medium) · 160 g

216

KCAL / 160G

Carbs

37.6g

· 14% DV

Protein

5.1g

· 10% DV

Fat

4.8g

· 6% DV

Fiber

2.6g

· 9% 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 tomato nutrition facts table · 1 cup (medium) (160 g)

NutrientAmount% DV
Calories216 kcal
Total fat4.8 g6%
Saturated fat0.8 g4%
Trans fat0 g
Sodium336 mg15%
Total carbohydrate37.6 g14%
Fiber2.6 g9%
Protein5.1 g10%

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 tomato?

ServingAmountCalories
1 cup (medium)160 g216 kcal
2 tablespoon (medium)30 g41 kcal
½ cup (small)80 g108 kcal
100 g100 g135 kcal
1 piece (medium)100 g135 kcal
1 serving (medium)120 g162 kcal
1 serving (large)180 g243 kcal
1 cup (large)220 g297 kcal

Calculated from 135 calories per 100 g.

Frequently Asked Questions About Orzo pilaf with tomato

What is orzo pilaf with tomato?

Orzo pilaf with tomato is a savory dish made by cooking rice-shaped orzo pasta with tomato, seasoning, and liquid until tender. Despite the word “pilaf,” the small grains are pasta rather than rice, and the dish can be served as a side or light meal.

Is orzo pilaf with tomato made with rice or pasta?

Orzo pilaf with tomato is made with pasta. Orzo is a small, rice-shaped pasta usually made from wheat, so it looks like rice but cooks and tastes like pasta.

How do you make orzo pilaf with tomato?

To make orzo pilaf with tomato, briefly toast the orzo in a little oil, stir in grated tomato or tomato paste, then add hot water or stock and cook until tender. Let it rest covered off the heat so the liquid settles and the grains finish steaming.

Why does orzo pilaf with tomato turn mushy?

Orzo pilaf with tomato turns mushy when it absorbs too much liquid or cooks for too long. Tomatoes release extra moisture as they cook, so add liquid carefully and stop cooking as soon as the orzo is tender.

Should you toast the orzo for orzo pilaf with tomato?

Toasting the orzo briefly before adding the tomato and liquid is a common way to make orzo pilaf with tomato. It adds a lightly nutty flavor and can help the pasta keep its shape; stir constantly so it does not burn.

Can you make orzo pilaf with tomato using fresh tomatoes instead of tomato paste?

Yes, fresh tomatoes work in orzo pilaf with tomato. Grate or finely chop them so they cook down evenly; because fresh tomatoes contain more water and taste less concentrated, the finished pilaf may be softer and milder than one made with paste.

What can you serve with orzo pilaf with tomato?

Orzo pilaf with tomato goes well with grilled chicken, meatballs, fish, or roasted vegetables. For a simple meal, serve it with a crisp salad or plain yogurt; these sides balance the dish’s soft texture and savory tomato flavor.

How long does orzo pilaf with tomato keep in the fridge?

Orzo pilaf with tomato keeps for about three days in a covered container in the refrigerator. Reheat it until steaming hot, adding a splash of water if the orzo has dried out, and avoid leaving cooked leftovers at room temperature for long.

Can you freeze orzo pilaf with tomato?

Yes, you can freeze orzo pilaf with tomato, although the pasta may be softer after thawing. Freeze it in meal-sized airtight portions, thaw it in the refrigerator, and reheat with a little water while stirring.

Can orzo pilaf with tomato be made without tomato paste?

Yes, orzo pilaf with tomato can be made without tomato paste by using grated or finely chopped fresh tomatoes instead. Cook the tomatoes down before adding the liquid; this helps concentrate their flavor and prevents the pilaf from becoming too watery.

Orzo pilaf with tomato Vitamins & Minerals

Vitamins

B1

0.11mg · 9% DV

B3

1.28mg · 8% DV

Vitamin C

6.72mg · 7% DV

B5

0.37mg · 7% DV

Minerals

Selenium

8.32µg · 15% DV

Sodium

336mg · 15% DV

Copper

0.1mg · 11% DV

Manganese

0.21mg · 9% DV

Potassium ⭐

168mg · 5% DV

Orzo pilaf with tomato Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

20.8
High

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

How to Burn Off Orzo pilaf with tomato

To burn the 216 calories in 1 cup (medium) (160 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

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 tomato?

Orzo pilaf with tomato is a Turkish home-style dish made by cooking rice-shaped pasta with tomato. The orzo is often briefly toasted in oil before tomato and water or stock are added, then simmered until tender. It is pilaf in the sense of a gently cooked, seasoned dish, rather than a rice dish; the finished pasta is soft and lightly glossy, with a sweet-tart tomato flavour.

In Turkey, it is commonly served at lunch or dinner as a side for meat, chicken or vegetables, though it can also make a simple light meal. It is mainly a source of carbohydrates, with 23.5 g per 100 g. Pair it with a salad and yogurt, or add vegetables and use a little less oil for a lighter plate.

How Nutritious Is Orzo pilaf with tomato?

Nutrient density

Low

32/ 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

39/ 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 tomato 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 tomato Contain Allergens?

Contains these allergens:

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

Which Diets Is Orzo pilaf with tomato 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 tomato Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.56g

⚖️

Omega 6:3 ratio 25.5:1

Above the ideal 4:1 (25.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.