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A thick, glossy stew served in a bowl, with tender-looking potato chunks and small rice-shaped orzo pieces visible in a reddish broth.

Potato orzo stew Calories

Hearty stew made with potatoes, orzo pasta, and vegetables.

In season: Autumn · Winter

CALORIES · 100 G

95kcal

GI

60medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.1g

Quick answer

1 cup (medium) of Potato orzo stew (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 35 g of carbs, 4.4 g of protein, 2.4 g of fat and 4.2 g of fiber. Its 14 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Potato orzo stew Nutrition Facts

Selected: 1 cup (medium) · 200 g

190

KCAL / 200G

Carbs

35g

· 13% DV

Protein

4.4g

· 9% DV

Fat

2.4g

· 3% DV

Fiber

4.2g

· 15% DV

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

Calories come from: Carbs 78% · Protein 10% · Fat 12%

Potato orzo stew nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories190 kcal
Total fat2.4 g3%
Saturated fat0.4 g2%
Trans fat0 g
Sodium240 mg10%
Total carbohydrate35 g13%
Fiber4.2 g15%
Protein4.4 g9%

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 Potato orzo stew?

ServingAmountCalories
1 cup (medium)200 g190 kcal
100 g100 g95 kcal
1 piece (small)100 g95 kcal
1 cup (small)120 g114 kcal
1 serving (small)150 g143 kcal
1 piece (medium)200 g190 kcal
1 serving (large)250 g238 kcal
1 bottle (medium)250 g238 kcal
1 cup (large)300 g285 kcal
1 bottle (jumbo)350 g333 kcal
1 pack (extra large)400 g380 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Potato orzo stew

What is potato orzo stew?

Potato orzo stew is a one-pot dish made with potatoes, rice-shaped orzo pasta, and vegetables simmered in a seasoned broth. Depending on the recipe, it may be tomato-based or kept light and brothy.

How do you make potato orzo stew?

To make potato orzo stew, soften onion in a little oil, add diced potatoes and your chosen vegetables, then pour in broth or water. Add the orzo once the potatoes have started to soften and simmer until both are tender.

Is orzo in potato orzo stew rice or pasta?

Orzo is pasta, not rice, even though its small shape resembles a grain of rice. In potato orzo stew, it cooks directly in the liquid and releases starch, which helps give the broth a fuller texture.

What vegetables go well in potato orzo stew?

Carrots, celery, peas, and tomatoes all work well in potato orzo stew alongside the potatoes. Add firm vegetables early so they soften, and stir in quick-cooking vegetables near the end to keep their texture.

How do you keep the orzo from getting mushy in potato orzo stew?

Add the orzo after the potatoes have begun to soften, and cook the stew only until the pasta is tender. Orzo continues absorbing liquid as it sits, so serve the stew soon or cook the pasta separately if making it ahead.

What should you serve with potato orzo stew?

Serve potato orzo stew with crusty bread, a green salad, or a spoonful of plain yogurt. These sides complement its soft, savory texture without competing with the potatoes and pasta.

Can you make potato orzo stew without tomatoes?

Yes, you can make potato orzo stew without tomatoes. Use broth, onion, herbs, and black pepper for a lighter-tasting version; adding carrots or celery still gives the stew plenty of savory flavor.

Can you add chicken to potato orzo stew?

Yes, chicken can be added to potato orzo stew for a heartier meal. Brown bite-size pieces with the onion first, then simmer them thoroughly in the broth before adding the orzo near the end.

How long does potato orzo stew keep in the fridge?

Potato orzo stew keeps for about three to four days in a covered container in the refrigerator. The orzo will absorb broth as it rests, so loosen the leftovers with a splash of water when reheating.

Can you freeze potato orzo stew?

Yes, potato orzo stew can be frozen, although the potatoes may become softer and the orzo can turn mushy after thawing. For better texture, freeze the stew before adding the orzo, then cook fresh pasta when you reheat it.

Potato orzo stew Vitamins & Minerals

Vitamins

Vitamin C

14mg · 16% DV

B6

0.26mg · 15% DV

B1

0.14mg · 12% DV

B5

0.46mg · 9% DV

Minerals

Copper

0.14mg · 16% DV

Potassium ⭐

420mg · 12% DV

Sodium

240mg · 10% DV

Phosphorus

56mg · 8% DV

Potato orzo stew Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

20
Medium

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

How to Burn Off Potato orzo stew

To burn the 190 calories in 1 cup (medium) (200 g):

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

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

What is Potato orzo stew?

Potato orzo stew is a home-style Turkish one-pot dish made by simmering diced potatoes with orzo, the small rice-shaped pasta. Onion and other vegetables are common additions, though recipes vary. Despite its name, orzo is pasta rather than a barley grain.

The potatoes turn soft while the orzo gives the broth a pleasantly substantial texture. It is usually served hot as a simple lunch or dinner, often with bread or yogurt alongside. The dish is mainly carbohydrate-rich, with a little fibre from the vegetables; it provides about 95 kcal per 100 g. For a lighter pot, use oil sparingly and add extra vegetables.

How Nutritious Is Potato orzo stew?

Nutrient density

Medium

40/ 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

44/ 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 Potato orzo stew 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 Potato orzo stew Contain Allergens?

Contains these allergens:

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

Which Diets Is Potato orzo stew 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

Potato orzo stew Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.