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Short rice-shaped pasta is coated in thick white yogurt dressing, with small green herb flecks and bits of colorful vegetables, served in a bowl.

Orzo yogurt salad Calories

Refreshing, yogurt-based, with orzo pasta, balanced protein and carbs

In season: Spring · Summer

CALORIES · 100 G

120kcal

GI

45medium

POTASSIUM · 100 G

110mg

FIBER · 100 G

1g

Quick answer

1 cup (medium) of Orzo yogurt salad (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 31.5 g of carbs, 7.6 g of protein, 6.3 g of fat and 1.8 g of fiber. Its 0.2 mg of B2 covers 18% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Orzo yogurt salad Nutrition Facts

Selected: 1 cup (medium) · 180 g

216

KCAL / 180G

Carbs

31.5g

· 11% DV

Protein

7.6g

· 15% DV

Fat

6.3g

· 8% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 59% · Protein 14% · Fat 27%

Orzo yogurt salad nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories216 kcal
Total fat6.3 g8%
Saturated fat3.78 g19%
Trans fat0.02 g
Sodium252 mg11%
Total carbohydrate31.5 g11%
Fiber1.8 g6%
Protein7.6 g15%

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 yogurt salad?

ServingAmountCalories
1 cup (medium)180 g216 kcal
2 tablespoon (small)30 g36 kcal
½ cup (small)90 g108 kcal
100 g100 g120 kcal
1 piece (small)120 g144 kcal
1 serving (medium)200 g240 kcal
1 bottle (large)250 g300 kcal
1.5 cup (large)270 g324 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Orzo yogurt salad

What is orzo yogurt salad?

Orzo yogurt salad is a chilled dish made by mixing cooked orzo pasta with yogurt, often with garlic, herbs, and vegetables. It is served as a side dish or a light, refreshing part of a meal.

How do you make orzo yogurt salad?

Cook the orzo until tender, drain it well, and let it cool completely before mixing it with yogurt. Add garlic, herbs, and any vegetables you like, then chill the salad briefly so the flavors come together.

Is orzo yogurt salad served cold?

Yes, orzo yogurt salad is usually served cold. Cooling the cooked orzo before adding yogurt helps keep the dressing creamy, and chilling the finished salad makes it especially refreshing alongside grilled or spicy foods.

Can you make orzo yogurt salad with Greek yogurt?

Yes, Greek yogurt works well in orzo yogurt salad and gives it a thicker, tangier dressing. If it is too dense to coat the pasta evenly, stir in a little water or milk until it reaches the consistency you prefer.

What vegetables go in orzo yogurt salad?

Cucumber, corn, roasted peppers, and chopped scallions all work in orzo yogurt salad. Drain or squeeze watery vegetables before adding them, since excess moisture can loosen the yogurt dressing.

Why does orzo yogurt salad get watery?

Orzo yogurt salad often turns watery when warm pasta is mixed into the yogurt or when vegetables release liquid. Cool and drain the orzo thoroughly, and salt watery vegetables shortly before serving rather than well in advance.

Can you prepare orzo yogurt salad ahead of time?

Yes, you can prepare orzo yogurt salad a day ahead and keep it covered in the refrigerator. For the freshest texture, store watery vegetables separately and stir them in shortly before serving.

What do you serve with orzo yogurt salad?

Orzo yogurt salad pairs well with grilled chicken, kebabs, roasted vegetables, or other savory main dishes. Its cool, tangy yogurt dressing also makes it a useful side for meals with bold spices.

How long does orzo yogurt salad last in the fridge?

Orzo yogurt salad generally keeps for about two to three days in a covered container in the refrigerator. Return leftovers to the fridge promptly, and discard the salad if its smell or appearance changes noticeably.

Can you use another pasta instead of orzo in orzo yogurt salad?

Yes, small pasta shapes such as ditalini or tiny shells can replace orzo in orzo yogurt salad. Cook the substitute until tender, drain it well, and cool it before mixing it with the yogurt.

Orzo yogurt salad Vitamins & Minerals

Vitamins

B2

0.23mg · 18% DV

Biotin

4.5µg · 15% DV

B12

0.32µg · 13% DV

B5

0.54mg · 11% DV

Minerals

Phosphorus

99mg · 14% DV

Calcium

126mg · 13% DV

Sodium

252mg · 11% DV

Copper

0.09mg · 10% DV

Potassium ⭐

198mg · 6% DV

Orzo yogurt salad Glycemic Index

GLYCEMIC INDEX

45
Medium
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

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

How to Burn Off Orzo yogurt salad

To burn the 216 calories in 1 cup (medium) (180 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

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 yogurt salad?

Orzo yogurt salad is a Turkish-style cold dish made by mixing cooked orzo—small, rice-shaped pasta—with yogurt. Home recipes may also include cucumber, herbs or garlic, though additions vary.

It is cool and creamy, with tender pasta providing a gentle contrast in texture. In Turkey, it is commonly served chilled as a side for a meal or as part of a spread of small dishes, especially in warmer weather. It offers carbohydrates alongside some protein; a 100 g portion has 120 calories. For a lighter version, use plain yogurt rather than a richer strained variety, and add fresh herbs for extra flavor.

How Nutritious Is Orzo yogurt salad?

Nutrient density

Medium

38/ 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

39/ 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 yogurt 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 yogurt salad Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Orzo yogurt salad 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 yogurt salad Fat Profile

SATURATED

3.78g

MONOUNSATURATED

1.44g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.