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Pumpkin Orzo Pilaf Calories
A colorful pilaf made with pumpkin and orzo, rich in fiber and vitamins.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pumpkin Orzo Pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 5.6 g of protein, 3.8 g of fat and 4.3 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pumpkin Orzo Pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
5.6g
· 11% DV
Fat
3.8g
· 5% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 10% · Fat 16%
Pumpkin Orzo Pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 4.3 g | 15% |
| Protein | 5.6 g | 11% |
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 Serving of Pumpkin Orzo Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 160 g | 192 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 cup (large) | 240 g | 288 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Pumpkin Orzo Pilaf
What is pumpkin orzo pilaf made of?
Pumpkin orzo pilaf is made with orzo pasta, pumpkin, cooking liquid, and seasonings; many versions also use onion or garlic. Despite its name, orzo is pasta shaped like rice, not a grain of barley.
How is pumpkin orzo pilaf different from pumpkin risotto?
Pumpkin orzo pilaf uses small pasta cooked with pumpkin, while pumpkin risotto is made with rice such as Arborio. Risotto is stirred and cooked gradually to develop a creamy texture; pilaf is usually cooked more like a one-pot pasta or rice dish.
Can you make pumpkin orzo pilaf with canned pumpkin?
Yes, canned pumpkin can be used in pumpkin orzo pilaf, but it creates a softer, more blended texture than fresh pumpkin cubes. Stir it in with the cooking liquid and reduce the liquid slightly if the purée is already quite moist.
Should you toast the orzo for pumpkin orzo pilaf?
Yes, briefly toasting the orzo in oil before adding liquid gives pumpkin orzo pilaf a nuttier flavor and helps the pasta stay distinct. Stir constantly and add the liquid once the orzo is lightly golden, not dark brown.
Can you cook pumpkin orzo pilaf in vegetable broth?
Yes, vegetable broth works well in pumpkin orzo pilaf and adds savory flavor without overpowering the pumpkin. Choose a broth whose seasoning suits the dish, and taste before adding extra salt because prepared broth can already be salty.
How do you stop the pumpkin from turning mushy in pumpkin orzo pilaf?
Cut the pumpkin into evenly sized cubes and avoid cooking it much longer than needed to become tender. Add firmer pumpkin early in the cooking process, and fold the pieces gently into pumpkin orzo pilaf so they do not break apart.
What herbs and spices go well in pumpkin orzo pilaf?
Sage, thyme, black pepper, and a little nutmeg pair well with pumpkin orzo pilaf. Add fresh herbs near the end so their flavor stays bright; use nutmeg sparingly, since too much can overwhelm the pumpkin.
What should you serve with pumpkin orzo pilaf?
Serve pumpkin orzo pilaf with a green salad, roasted vegetables, or a simple protein such as chicken or beans. It can work as a side dish or as a light main, especially when topped with toasted seeds or fresh herbs.
How long does pumpkin orzo pilaf keep in the refrigerator?
Pumpkin orzo pilaf keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a splash of water if the orzo has absorbed the sauce.
Can pumpkin orzo pilaf be prepared ahead of time?
Yes, you can prepare pumpkin orzo pilaf ahead, but the orzo will continue absorbing liquid as it sits. For the best texture, cook it slightly short of tender, refrigerate it promptly, then finish reheating with a little broth or water.
Pumpkin Orzo Pilaf Vitamins & Minerals
Vitamins
Vitamin A
576µg · 64% DV
Vitamin K
14.4µg · 12% DV
B1
0.13mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.13mg · 14% DV
Sodium
216mg · 9% DV
Phosphorus
65mg · 9% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
216mg · 6% DV
Pumpkin Orzo Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Orzo Pilaf
To burn the 216 calories in 1 serving (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.
What is Pumpkin Orzo Pilaf?
Pumpkin Orzo Pilaf brings together pumpkin and arpa şehriye, the small pasta used in Turkish cooking despite its name suggesting barley. The pasta is commonly briefly sautéed, then simmered with pumpkin and water or stock until tender. It is a homestyle Turkish-style pilaf rather than a dish with one fixed recipe.
The pumpkin softens as it cooks, adding gentle sweetness and a tender texture, while the pasta makes the dish pleasantly filling. Serve it as a side with a main course or as a simple vegetarian meal with yogurt or a crisp salad. It provides 2.4 g of fibre per 100 g; for a lighter version, use a modest amount of oil and let the pumpkin bring the richness.
How Nutritious Is Pumpkin Orzo Pilaf?
Nutrient density
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.
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 Pumpkin Orzo Pilaf 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 Pumpkin Orzo Pilaf Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Orzo Pilaf 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
Pumpkin Orzo Pilaf Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.