1 cup (medium) of Orzo tuna salad (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 35.6 g of carbs, 19.6 g of protein, 15.6 g of fat and 3.5 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

What is Orzo tuna salad?

Orzo tuna salad combines small, rice-shaped pasta with tuna and commonly added vegetables such as sweetcorn, cucumber or tomatoes. Despite its name, orzo is pasta made from wheat, not barley. Recipes vary, and the salad is usually served chilled or at room temperature.

It makes an easy lunch, picnic dish or side for a shared meal; a lemon-and-olive-oil dressing keeps it fresh, while mayonnaise gives it a richer, creamier finish. With both protein and carbohydrates, it can work as a filling meal salad rather than just a side. For a lighter version, use a modest amount of dressing and add extra crunchy vegetables or leafy greens.

Orzo tuna salad Nutrition Facts

Selected: 100 g

168

KCAL / 100G

Carbs

16.2g

· 6% DV

Protein

8.9g

· 18% DV

Fat

7.1g

· 9% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 39% · Protein 22% · Fat 39%

Orzo tuna salad Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

3.2mg · 20% DV

Vitamin K

18µg · 15% DV

0.16mg · 9% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

118mg · 17% DV

Sodium

290mg · 13% DV

Zinc

1mg · 9% DV

How Nutritious Is Orzo tuna salad?

Nutrient density

Medium

53/ 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

45/ 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 tuna salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Orzo tuna salad

To burn the 168 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

Is Orzo tuna 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 tuna salad 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 tuna salad 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 tuna salad Fat Profile

SATURATED

1.1g

MONOUNSATURATED

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Orzo tuna salad

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Foods Similar to Orzo tuna salad

🧴

Hawthorn Vinegar

18 kcal

🌯

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210 kcal

🌯

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195 kcal

🍫

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350 kcal

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Frequently Asked Questions About Orzo tuna salad

How do you make orzo tuna salad?

Cook the orzo until just tender, drain it well, and let it cool before mixing it with drained tuna. Add chopped vegetables and a lemon-and-olive-oil dressing, then chill briefly so the flavors come together without making the pasta mushy.

What dressing goes best with orzo tuna salad?

A lemon-and-olive-oil dressing works especially well with orzo tuna salad because it brightens the tuna without overpowering it. Whisk in Dijon mustard, black pepper, and chopped herbs if you want more flavor; add dressing gradually so the pasta does not become soggy.

Should you rinse orzo for orzo tuna salad?

Yes, briefly rinsing orzo with cool water helps stop the cooking and cool it quickly for orzo tuna salad. Drain it thoroughly afterward; excess water can dilute the dressing and leave the finished salad watery.

Can you use canned tuna in oil for orzo tuna salad?

Yes, canned tuna in oil works well in orzo tuna salad and gives it a richer taste. Drain off most of the oil first, then use less olive oil in the dressing; tuna packed in water gives a lighter, cleaner flavor.

How do you keep orzo tuna salad from getting mushy?

Keep orzo tuna salad from getting mushy by cooking the pasta only until tender, draining it thoroughly, and cooling it before adding the dressing. If preparing it ahead, store delicate vegetables and extra dressing separately and mix them in just before serving.

Can you make orzo tuna salad ahead of time?

Yes, you can make orzo tuna salad ahead and chill it in a covered container. For the freshest texture, keep the dressing and crisp add-ins separate until serving, then toss everything together; the pasta may absorb some dressing as it sits.

How long does orzo tuna salad last in the fridge?

Orzo tuna salad is best eaten within 1–2 days when kept covered in the refrigerator. Refrigerate it promptly rather than leaving it out, and discard it if it has an unusual smell or the texture has changed.

What vegetables go well in orzo tuna salad?

Cucumber, cherry tomatoes, sweet peppers, red onion, and olives all pair well with orzo tuna salad. Add crunchy vegetables shortly before serving if you want them to stay crisp, and use herbs such as parsley or dill for a fresh finish.

Is orzo tuna salad served cold or warm?

Orzo tuna salad is usually served cold or lightly chilled, like a pasta salad. Cooling the cooked orzo before adding tuna and vegetables keeps the ingredients from warming or wilting, while a brief rest in the refrigerator helps the dressing coat the pasta.

What can you serve with orzo tuna salad?

Serve orzo tuna salad with a leafy green salad, grilled vegetables, or a light soup for a fuller meal. It also works well as a packed lunch; keep it chilled until you eat it, especially when carrying it outdoors.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026