1 serving (medium) of Orzo salad (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 33 g of carbs, 5.3 g of protein, 6.3 g of fat and 3.2 g of fiber. Its 24 µg of Vitamin K covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Orzo salad?

Orzo salad combines small, rice-shaped pasta with chopped vegetables and a simple dressing; versions often include cucumber, tomatoes, parsley, olive oil, lemon and crumbled white cheese. Orzo is pasta, not rice, and this salad is a Mediterranean-inspired way to serve it chilled.

The pasta is tender and pleasantly substantial, while fresh vegetables add crunch and lemon keeps the dressing bright. Serve it as a lunch, picnic dish or side for grilled food; it also works well alongside other salads at a shared meal. Its energy comes mainly from carbohydrates, with vegetables contributing fibre and cheese adding some protein. For a lighter bowl, use a little less oil and bulk it up with extra vegetables.

Orzo salad Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

22g

· 8% DV

Protein

3.5g

· 7% DV

Fat

4.2g

· 5% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 63% · Protein 10% · Fat 27%

Orzo salad Vitamins & Minerals

Vitamins

Vitamin K

16µg · 13% DV

0.08mg · 7% DV

Vitamin C

6mg · 7% DV

Vitamin A

45µg · 5% DV

Minerals

Iron

1mg · 6% DV

Sodium

120mg · 5% DV

Selenium

2.5µg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Orzo salad?

Nutrient density

Medium

40/ 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

42/ 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.

Orzo salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Orzo salad

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Orzo salad 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 salad 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 salad 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 salad Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Orzo salad

🥗vs🍚

Orzo salad vs Bulgur Pilaf20 kcal more per 100 g

→🥗vs🍝

Orzo salad vs Whole wheat pasta16 kcal more per 100 g

→🥗vs🥖

Orzo salad vs Breadstick270 kcal fewer per 100 g

→🥗vs🥯

Orzo salad vs Simit200 kcal fewer per 100 g

→

Foods Similar to Orzo salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Orzo salad

What is orzo salad?

Orzo salad is a chilled pasta salad made with orzo, the small rice-shaped pasta, mixed with vegetables, herbs, and a dressing. Recipes vary; lemon and olive oil are common, while feta or other cheese can add a salty, creamy contrast.

How do you make orzo salad?

Cook orzo until just tender, drain it well, and let it cool before tossing it with chopped vegetables, herbs, and dressing. Add delicate ingredients such as leafy herbs and crumbled cheese after the pasta has cooled so they keep their texture.

Is orzo rice or pasta in orzo salad?

Orzo in orzo salad is pasta, not rice, even though the pieces resemble grains of rice. It is usually made from wheat, so cook it in boiling water like other small pasta and drain it before adding the salad ingredients.

What dressing goes best with orzo salad?

A lemon-and-olive-oil dressing is a classic choice for orzo salad because its acidity brightens the pasta and fresh vegetables. Whisk the dressing separately, then toss it through the cooled orzo so it coats the ingredients without making the salad greasy.

Can you make orzo salad ahead of time?

Yes, orzo salad can be made ahead and chilled until serving. For the freshest texture, keep the dressing, tomatoes, and delicate herbs separate and mix them in shortly before serving; orzo can absorb dressing as it sits.

How do you keep orzo salad from getting sticky?

To keep orzo salad from clumping, cook the pasta only until tender, drain it thoroughly, and toss it with a little dressing while it cools. Stirring it once or twice during cooling also helps keep the small pasta pieces separate.

How long does orzo salad last in the fridge?

Orzo salad keeps for about three days in a covered container in the refrigerator. Salads with fresh vegetables or cheese may release moisture as they sit, so stir before serving and discard any portion left out for an extended time.

What can you add to orzo salad?

Orzo salad works well with diced cucumber, cherry tomatoes, parsley, and crumbled feta. Olives, roasted peppers, chickpeas, spinach, or grilled chicken are also popular additions; add ingredients in bite-size pieces so each spoonful has a balanced mix.

What do you serve with orzo salad?

Orzo salad pairs well with grilled chicken, fish, lamb, or vegetables and can also be served as a light lunch. For a fuller meal, add a protein-rich topping; for a cookout, serve it alongside other grilled dishes.

Can you eat orzo salad warm?

Yes, orzo salad can be served warm, though it is more commonly chilled or served at room temperature. Let freshly cooked orzo cool slightly before adding cheese and herbs, which can soften or wilt if mixed in while the pasta is piping hot.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026