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Small rice-shaped pasta is mixed with colorful diced vegetables, including green peas, orange carrot, yellow corn, and red pepper, and served in a bowl with the pieces and glossy surfaces clearly visible.

Orzo salad with mixed vegetables Calories

A light and nutritious salad made with orzo pasta, mixed vegetables, olive oil, and lemon juice or vinegar.

In season: Spring · Summer

CALORIES · 100 G

140kcal

GI

45medium

POTASSIUM · 100 G

110mg

FIBER · 100 G

2.3g

Quick answer

1 cup (medium) of Orzo salad with mixed vegetables (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 3.5 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Orzo salad with mixed vegetables Nutrition Facts

Selected: 1 cup (medium) · 150 g

210

KCAL / 150G

Carbs

33g

· 12% DV

Protein

5.3g

· 11% DV

Fat

6.3g

· 8% DV

Fiber

3.5g

· 13% 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 with mixed vegetables nutrition facts table · 1 cup (medium) (150 g)

NutrientAmount% DV
Calories210 kcal
Total fat6.3 g8%
Saturated fat0.9 g5%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate33 g12%
Fiber3.5 g13%
Protein5.3 g11%

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 mixed vegetables?

ServingAmountCalories
1 cup (medium)150 g210 kcal
2 tablespoon (medium)30 g42 kcal
½ cup (small)75 g105 kcal
100 g100 g140 kcal
1 piece (medium)100 g140 kcal
1 serving (small)120 g168 kcal
1 serving (large)200 g280 kcal
1 cup (large)220 g308 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Orzo salad with mixed vegetables

How do you make orzo salad with mixed vegetables?

To make orzo salad with mixed vegetables, cook the orzo in salted water until tender, drain it, and let it cool. Fold in well-drained mixed vegetables, olive oil, and lemon juice or vinegar. Chill briefly so the dressing coats the pasta.

Is orzo rice or pasta in orzo salad with mixed vegetables?

Orzo in orzo salad with mixed vegetables is pasta, not rice. It is shaped like a large grain of rice, which is why it can be mistaken for one; cook it in boiling water as you would other small pasta.

Can you make orzo salad with mixed vegetables ahead of time?

Yes, orzo salad with mixed vegetables can be made ahead and chilled in a covered container. The pasta may absorb some dressing as it sits, so stir it before serving and add a little lemon juice or olive oil if it seems dry.

What dressing goes well with orzo salad with mixed vegetables?

A simple olive oil and lemon dressing suits orzo salad with mixed vegetables particularly well; vinegar is an easy alternative to lemon. Add the dressing after the orzo has cooled, then taste and adjust the seasoning so the vegetables remain distinct.

Can orzo salad with mixed vegetables be served warm?

Orzo salad with mixed vegetables is usually served chilled or at room temperature, rather than hot. Cooling the cooked orzo helps it hold its texture when tossed with vegetables and dressing, and makes the salad convenient for picnics and packed lunches.

How do you keep orzo from sticking in orzo salad with mixed vegetables?

To keep orzo from clumping in orzo salad with mixed vegetables, avoid overcooking it and drain it as soon as it is tender. Rinsing briefly under cool water stops the cooking and removes excess surface starch before you mix in the vegetables.

What vegetables are usually used in orzo salad with mixed vegetables?

Orzo salad with mixed vegetables commonly includes peas, carrots, and potatoes, often from a prepared vegetable mix. You can also add chopped cucumber, bell pepper, or herbs, but drain cooked or canned vegetables well so they do not water down the salad.

How long does orzo salad with mixed vegetables last in the fridge?

Orzo salad with mixed vegetables generally keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left out for an extended period, especially if it contains a yogurt-based dressing.

What can you serve with orzo salad with mixed vegetables?

Orzo salad with mixed vegetables pairs well with grilled chicken, fish, or kebabs as a cool side dish. It also works on a picnic or buffet table alongside other salads; a yogurt-based version suits a simple lunch with bread.

Can you freeze orzo salad with mixed vegetables?

Freezing is not recommended for orzo salad with mixed vegetables. Cooked orzo can turn soft after thawing, and the vegetables may release water, leaving the salad less appetizing. It is better to make a fresh batch or refrigerate leftovers for a few days.

Orzo salad with mixed vegetables Vitamins & Minerals

Vitamins

Vitamin K

27µg · 23% DV

Vitamin C

10.5mg · 12% DV

B1

0.11mg · 9% DV

Vitamin A

67.5µg · 8% DV

Minerals

Copper

0.11mg · 12% DV

Manganese

0.2mg · 9% DV

Phosphorus

57mg · 8% DV

Sodium

180mg · 8% DV

Potassium ⭐

165mg · 5% DV

Orzo salad with mixed vegetables Glycemic Index

GLYCEMIC INDEX

45
Medium
0 Low5570100

GLYCEMIC LOAD

15
Medium

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

How to Burn Off Orzo salad with mixed vegetables

To burn the 210 calories in 1 cup (medium) (150 g):

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

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 mixed vegetables?

Orzo salad with mixed vegetables is made by tossing small, rice-shaped pasta—called arpa şehriye in Turkish—with vegetables such as peas, carrots and potatoes. Olive oil and lemon juice or vinegar bring it together, though the mix-ins vary from kitchen to kitchen.

Usually served chilled, it works as a side dish or a light lunch, and is at home on Turkish family tables, picnics and shared spreads. The pasta is tender while the vegetables add a little bite; lemon keeps the flavour fresh. It is mainly a carbohydrate-based dish, with some fibre from the vegetables. Add beans or serve it with yoghurt for a more filling meal, or keep the oil modest for a lighter version.

How Nutritious Is Orzo salad with mixed vegetables?

Nutrient density

Medium

35/ 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

43/ 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 salad with mixed vegetables 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 salad with mixed vegetables 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 with mixed vegetables 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 with mixed vegetables Fat Profile

SATURATED

0.9g

MONOUNSATURATED

4.05g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Orzo salad with mixed vegetables

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Foods Similar to Orzo salad with mixed vegetables

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.