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Olive Oil Orzo Calories
Olive oil, light, Mediterranean, pasta-like
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Olive Oil Orzo (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 42.8 g of carbs, 6.8 g of protein, 8.3 g of fat and 2.6 g of fiber. Its 12 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Olive Oil Orzo Nutrition Facts
Selected: 1 cup (medium) · 150 g
278
KCAL / 150G
Carbs
42.8g
· 16% DV
Protein
6.8g
· 14% DV
Fat
8.3g
· 11% DV
Fiber
2.6g
· 9% 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%
Olive Oil Orzo nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 2.6 g | 9% |
| Protein | 6.8 g | 14% |
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 Olive Oil Orzo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 278 kcal |
| 3 tablespoon (medium) | 45 g | 83 kcal |
| 1 piece (mini) | 50 g | 93 kcal |
| ½ cup (small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 100 g | 185 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 cup (large) | 300 g | 555 kcal |
| 1 pack (whole) | 500 g | 925 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Olive Oil Orzo
What is Olive Oil Orzo?
Olive Oil Orzo is a dish made with orzo, a small rice-shaped pasta, cooked with olive oil. Despite its name, orzo is not rice; it is usually made from wheat semolina and has a pasta-like taste and texture.
How do you cook Olive Oil Orzo?
Cook Olive Oil Orzo by briefly toasting the orzo in olive oil, then adding hot water or stock and simmering until tender. Stirring in onion, herbs, or vegetables gives it extra flavor and makes it easy to serve as a side dish.
Is Olive Oil Orzo rice or pasta?
Olive Oil Orzo is pasta, not rice. Orzo’s short, grain-like shape can make it look like rice, but it is made from wheat and cooks more like small pasta.
How do you keep Olive Oil Orzo from getting mushy?
To keep Olive Oil Orzo from getting mushy, toast the pasta briefly in oil before cooking and avoid adding too much liquid. Stop cooking as soon as it is tender, then let it rest covered rather than stirring it repeatedly.
What can you serve with Olive Oil Orzo?
Serve Olive Oil Orzo with grilled fish or chicken, roasted vegetables, or a crisp salad. Its mild olive-oil flavor also pairs well with fresh herbs and a squeeze of lemon, making it a versatile side for Mediterranean-style meals.
Can Olive Oil Orzo be served cold?
Yes, Olive Oil Orzo can be served cold after it has been cooked and cooled. Toss it with chopped vegetables, herbs, and lemon for an orzo salad, and refrigerate it rather than leaving the cooked pasta at room temperature.
How long does Olive Oil Orzo last in the fridge?
Store Olive Oil Orzo in a covered container in the refrigerator and use it within a few days for the best quality. Reheat it thoroughly, adding a little water if it has dried out; discard it if it was left out for too long.
Can you freeze Olive Oil Orzo?
Yes, Olive Oil Orzo can be frozen in an airtight container once completely cool. Its texture may soften after thawing, so freeze it in meal-sized portions and thaw it in the refrigerator before reheating.
What is the difference between Olive Oil Orzo and risoni?
There is usually no meaningful shape difference: orzo and risoni are names used for small, rice-shaped pasta. Olive Oil Orzo describes the olive-oil preparation, while risoni is another name for the pasta shape itself.
Is Olive Oil Orzo a healthy meal on its own?
Olive Oil Orzo can be part of a balanced meal, but by itself it is mostly a pasta side and may not be especially filling. Pair it with vegetables and a protein food such as beans, fish, or chicken for a more complete plate.
Olive Oil Orzo Vitamins & Minerals
Vitamins
Vitamin E
1.8mg · 12% DV
B3
1.65mg · 10% DV
B1
0.11mg · 9% DV
B5
0.33mg · 7% DV
Minerals
Selenium
12µg · 22% DV
Copper
0.12mg · 13% DV
Manganese
0.27mg · 12% DV
Phosphorus
81mg · 12% DV
Potassium ⭐
69mg · 2% DV
Sodium
6mg · 0% DV
Olive Oil Orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Orzo
To burn the 278 calories in 1 cup (medium) (150 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 Olive Oil Orzo?
Olive oil orzo is a Turkish-style pilaf made with small, rice-shaped pieces of wheat pasta cooked with olive oil. Despite the name “barley” orzo sometimes has in other languages, arpa şehriye is generally made from wheat. It is a familiar home-cooked side in Turkey, rather than a grain dish or a traditional Italian preparation.
The pasta turns tender with a slight bite, and its mild flavour works well alongside savoury mains. Serve it warm with grilled vegetables, meat or fish, or add a salad for a lighter meal. It is mainly a source of carbohydrates, with olive oil contributing much of its fat. For a lighter plate, use a measured amount of oil and pair it with plenty of vegetables.
How Nutritious Is Olive Oil Orzo?
Nutrient density
Low
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 Olive Oil Orzo 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 Olive Oil Orzo Contain Allergens?
Contains these allergens:
Which Diets Is Olive Oil Orzo 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
Olive Oil Orzo Fat Profile
SATURATED
1.2g
MONOUNSATURATED
5.55g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.