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Refreshing, yogurt-based, with orzo pasta, balanced protein and carbs
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.02 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 1.8 g | 6% |
| Protein | 7.6 g | 15% |
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) | 180 g | 216 kcal |
| 2 tablespoon (small) | 30 g | 36 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
Calculated from 120 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 cup (medium) (180 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 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.
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 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.
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
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.