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Orzo salad with chicken and corn Calories
Balanced salad with protein, carbohydrates, and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo salad with chicken and corn (220 g) has 339 calories. That works out to 154 calories per 100 g. It contains 40 g of carbs, 18.5 g of protein, 11.2 g of fat and 4 g of fiber. Its 6.4 mg of B3 covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Orzo salad with chicken and corn Nutrition Facts
Selected: 1 cup (medium) · 220 g
339
KCAL / 220G
Carbs
40g
· 15% DV
Protein
18.5g
· 37% DV
Fat
11.2g
· 14% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 22% · Fat 30%
Orzo salad with chicken and corn nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.09 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 40 g | 15% |
| Fiber | 4 g | 14% |
| Protein | 18.5 g | 37% |
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 salad with chicken and corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 339 kcal |
| 1 tablespoon (mini) | 18 g | 28 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 160 g | 246 kcal |
| 2 piece (double) | 180 g | 277 kcal |
| 1 serving (medium) | 250 g | 385 kcal |
| 1 cup (large) | 300 g | 462 kcal |
| 1 serving (large) | 380 g | 585 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Orzo salad with chicken and corn
How do you make orzo salad with chicken and corn?
Orzo salad with chicken and corn is made by combining cooked, cooled orzo with cooked chicken and corn. Toss in chopped vegetables such as bell pepper or spring onion, then add a lemony dressing or a creamy dressing and chill before serving.
What is orzo in orzo salad with chicken and corn?
Orzo is small, rice-shaped pasta made from wheat, not a grain of rice. In orzo salad with chicken and corn, it gives the dish a pasta-salad texture while holding dressing and mixing easily with the chicken and kernels.
Is orzo salad with chicken and corn served cold or warm?
Orzo salad with chicken and corn is usually served cold or at room temperature. Let the cooked orzo and chicken cool before mixing in the dressing, especially if it contains yogurt or mayonnaise, so the sauce stays creamy rather than becoming runny.
What dressing goes well with orzo salad with chicken and corn?
A lemon-and-olive-oil dressing goes well with orzo salad with chicken and corn, while Greek yogurt or mayonnaise makes it creamy. Add the dressing gradually; orzo absorbs liquid as it sits, so you may want to refresh the salad just before serving.
Can you make orzo salad with chicken and corn ahead of time?
Yes, you can make orzo salad with chicken and corn ahead of time and refrigerate it. For the freshest texture, keep delicate herbs and some dressing separate until serving, then stir them in after the orzo has had time to chill.
How long does orzo salad with chicken and corn last in the fridge?
Orzo salad with chicken and corn keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly, particularly if it has a yogurt- or mayonnaise-based dressing, and discard it if its smell or appearance changes.
Can you use canned or frozen corn in orzo salad with chicken and corn?
Yes, both canned and frozen corn work in orzo salad with chicken and corn. Drain canned corn well; cook frozen corn and let it cool before mixing it in, so excess water does not dilute the dressing.
What can you use instead of orzo in orzo salad with chicken and corn?
Small pasta shapes such as ditalini or couscous can replace orzo in orzo salad with chicken and corn. Cook the substitute according to its own directions, drain it well, and cool it before combining it with the chicken and dressing.
Can you use rotisserie chicken in orzo salad with chicken and corn?
Yes, shredded rotisserie chicken is a convenient choice for orzo salad with chicken and corn. Remove the skin and bones, then cool the meat if it is still warm; taste before adding salt because seasoned chicken can already be salty.
Can you freeze orzo salad with chicken and corn?
Freezing orzo salad with chicken and corn is not recommended. The cooked pasta can turn soft, and creamy dressing may separate after thawing; for better results, freeze cooked chicken separately and make the salad fresh with cooled orzo and corn.
Orzo salad with chicken and corn Vitamins & Minerals
Vitamins
B3
6.38mg · 40% DV
Biotin
6.6µg · 22% DV
B6
0.35mg · 21% DV
B5
0.92mg · 18% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
202mg · 29% DV
Sodium
528mg · 23% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
374mg · 11% DV
Orzo salad with chicken and corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo salad with chicken and corn
To burn the 339 calories in 1 cup (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 salad with chicken and corn?
Orzo salad with chicken and corn combines small, rice-shaped pasta with cooked chicken and sweet corn. It is a home-style pasta salad rather than a dish with one clearly defined place of origin; orzo is widely used in Mediterranean cooking, including Turkish kitchens.
It is usually served chilled or at room temperature, as a light lunch, a side at a shared meal, or a make-ahead dish for gatherings. The chicken contributes protein, while the pasta makes it more filling; corn adds sweetness and color. For a lighter version, use a modest amount of dressing and serve it with extra leafy greens.
How Nutritious Is Orzo salad with chicken and corn?
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 salad with chicken and corn 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 with chicken and corn Contain Allergens?
Contains these allergens:
Which Diets Is Orzo salad with chicken and corn 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 salad with chicken and corn Fat Profile
SATURATED
2.09g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.46g
Omega 6:3 ratio 24.9:1
Above the ideal 4:1 (24.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.