1 serving (medium) of Orzo Salad with Tuna (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 35.1 g of carbs, 15.3 g of protein, 7.6 g of fat and 3.6 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Orzo Salad with Tuna Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

19.5g

· 7% DV

Protein

8.5g

· 17% DV

Fat

4.2g

· 5% DV

Fiber

· 7% DV

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

Calories come from: Carbs 52% · Protein 23% · Fat 25%

Orzo Salad with Tuna Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

2.1mg · 13% DV

0.13mg · 8% DV

0.09mg · 7% DV

Minerals

Selenium

12µg · 22% DV

Phosphorus

78mg · 11% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

How Nutritious Is Orzo Salad with Tuna?

Nutrient density

Medium

48/ 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

47/ 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 with Tuna 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 with Tuna

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

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 with Tuna 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 Tuna Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Orzo Salad with Tuna 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 Tuna Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Orzo Salad with Tuna

🥗vs🧴

Orzo Salad with Tuna vs Hawthorn Vinegar137 kcal more per 100 g

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Orzo Salad with Tuna vs Tantuni55 kcal fewer per 100 g

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Orzo Salad with Tuna vs Chicken Wrap40 kcal fewer per 100 g

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Orzo Salad with Tuna vs Protein Bar195 kcal fewer per 100 g

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Foods Similar to Orzo Salad with Tuna

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Orzo Salad with Tuna

How many calories are in tuna orzo salad?

Tuna orzo salad contains 155 calories per 100 g. It provides 8.5 g of protein, 19.5 g of carbohydrates, and 4.2 g of fat per 100 g.

Is tuna orzo salad suitable for a Mediterranean diet?

Yes, tuna orzo salad is compatible with Mediterranean, pescatarian, flexitarian, and omnivore diets. It has a glycemic index of 55 and contains fish and gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026