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Light soup with carrot and orzo
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Orzo soup with carrot (240 g) has 110 calories. That works out to 46 calories per 100 g. It contains 19.7 g of carbs, 3.4 g of protein, 1.9 g of fat and 1.9 g of fiber. Its 276 µg of Vitamin A covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
110
KCAL / 240G
Carbs
19.7g
· 7% DV
Protein
3.4g
· 7% DV
Fat
1.9g
· 2% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 19.7 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 3.4 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 110 kcal |
| 1 tablespoon (whole) | 15 g | 7 kcal |
| 1 ounce (whole) | 28 g | 13 kcal |
| 100 g | 100 g | 46 kcal |
| 1 serving (small) | 150 g | 69 kcal |
| 1 cup (small) | 180 g | 83 kcal |
| 1 serving (medium) | 250 g | 115 kcal |
| 1 cup (large) | 320 g | 147 kcal |
| 1 serving (large) | 400 g | 184 kcal |
Calculated from 46 calories per 100 g.
Orzo soup with carrot is made by simmering diced or grated carrot and orzo pasta in broth or water until tender. Soften the carrot first, add the liquid, then stir in the orzo and cook according to the pasta’s package directions.
Orzo soup with carrot typically contains carrot, rice-shaped orzo pasta, broth or water, and seasoning. Onion, garlic, herbs, and a little oil are common additions, while some versions include chicken or other vegetables.
Orzo in Orzo soup with carrot is pasta, not rice. It is usually made from wheat and shaped like a grain of rice, so it cooks like small pasta and can make the soup thicker as it sits.
Yes, Orzo soup with carrot can be a light, nourishing meal or starter, with vegetables and pasta in a broth. Add beans, chicken, or extra vegetables to make it more filling, and use a lower-salt broth if you want to limit sodium.
To keep the orzo from getting mushy in Orzo soup with carrot, cook it just until tender and serve the soup soon afterward. For leftovers, cook and store the orzo separately, then add it to each bowl when reheating.
Orzo soup with carrot keeps in a covered container in the refrigerator for about 3 days. The pasta will absorb broth and soften over time, so add a splash of water or broth when reheating to loosen the soup.
Yes, you can freeze Orzo soup with carrot, but the orzo may become soft or mushy after thawing. For a better texture, freeze the carrot broth without pasta and add freshly cooked orzo when you reheat it.
Orzo soup with carrot pairs well with crusty bread, a green salad, or a simple sandwich. Serve it as a starter with a main course, or add beans or chicken to the soup if you want it to stand alone as a meal.
Yes, lemon juice works well in Orzo soup with carrot, adding brightness to the mild carrot and broth. Stir a little into each bowl just before serving so the flavor stays fresh and everyone can adjust the amount.
Yes, babies who are ready for complementary foods can have Orzo soup with carrot if the ingredients are cooked soft and the soup is served at a safe texture. Orzo is usually wheat-based, so introduce it in an age-appropriate way and avoid added salt.
Vitamins
Vitamin A
276µg · 31% DV
Vitamin K
11.52µg · 10% DV
B3
1.2mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
576mg · 25% DV
Selenium
10µg · 18% DV
Manganese
0.29mg · 13% DV
Phosphorus
58mg · 8% DV
Potassium ⭐
221mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 1 cup (medium) (240 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.
Orzo soup with carrot is a simple, homestyle soup made with carrot and orzo, the small rice-shaped pasta also known in Turkish cooking as arpa şehriye. The dish is common in Turkey, where it is often served as a first course or made for an easy everyday meal.
The carrot lends a gentle sweetness, while the pasta softens in the broth and makes each spoonful more substantial. Serve it hot, perhaps with a squeeze of lemon and bread on the side; it also works well as a light lunch. At 46 calories per 100 g, it is a light soup, though a larger bowl or additions can make it more filling. Add extra vegetables for a heartier bowl, or keep the oil modest for a lighter one.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.29g
MONOUNSATURATED
0.53g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.