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Raw dry orzo-style pasta made from einkorn wheat; provides complex carbohydrates and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Raw einkorn orzo (85 g) has 303 calories. That works out to 357 calories per 100 g. It contains 61.3 g of carbs, 11.2 g of protein, 2 g of fat and 6 g of fiber. Its 1.8 mg of Manganese covers 78% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 85 g
303
KCAL / 85G
Carbs
61.3g
· 22% DV
Protein
11.2g
· 22% DV
Fat
2g
· 3% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 303 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.25 mg | 0% |
| Total carbohydrate | 61.3 g | 22% |
| Fiber | 6 g | 21% |
| Protein | 11.2 g | 22% |
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) | 85 g | 303 kcal |
| 1 tablespoon (whole) | 8 g | 29 kcal |
| 0.25 cup (quarter) | 22 g | 79 kcal |
| 1 ounce (whole) | 28 g | 100 kcal |
| ½ cup (half) | 43 g | 154 kcal |
| 1 serving (small) | 70 g | 250 kcal |
| 100 g | 100 g | 357 kcal |
| 1 serving (medium) | 100 g | 357 kcal |
| 1 serving (large) | 125 g | 446 kcal |
| 1.5 cup (large) | 128 g | 457 kcal |
| 2 cup (extra large) | 170 g | 607 kcal |
Calculated from 357 calories per 100 g.
Raw einkorn orzo is a small, rice-shaped pasta made from einkorn wheat; it is not a grain of rice. It is sold dry and needs to be cooked before eating, like other dried pasta.
Boil raw einkorn orzo in plenty of salted water, then taste it near the end of the package’s cooking time. Drain it as soon as it is tender but still holds its shape, since residual heat softens it further.
Raw einkorn orzo usually cooks in roughly 8–10 minutes, but the exact time varies by brand and shape. Use the package directions as a guide and taste a piece before draining rather than relying on the timer alone.
Yes, raw einkorn orzo can usually replace regular orzo in soups, salads, and side dishes. Its flavor may be more robust and its texture can differ, so check for doneness while cooking and adjust the recipe’s liquid if needed.
Yes, you can cook raw einkorn orzo directly in soup, adding it toward the end so it does not become overly soft. It absorbs broth as it cooks, so add extra liquid if the soup becomes thicker than you want.
Yes, cooked einkorn orzo works well in pasta salad because its small shape mixes easily with vegetables and dressing. Drain it thoroughly, let it cool, and toss it with the dressing before serving so the pieces stay separate.
No, raw einkorn orzo does not need rinsing before cooking. Add it directly to boiling water; rinsing first can wash away surface starch and is not needed to prepare dried pasta.
No, raw einkorn orzo is dried pasta, not a ready-to-eat snack. It is hard to chew and contains uncooked flour, so cook it thoroughly before eating rather than tasting it dry.
Keep opened raw einkorn orzo in an airtight container in a cool, dry cupboard, away from moisture and heat. Follow the date on the package, and discard it if it has been exposed to dampness or develops an unusual smell.
Yes, raw einkorn orzo can be cooked in a rice cooker, although the result may be softer than pasta boiled and drained separately. Use enough liquid to cook it fully, check it before the cycle ends, and avoid leaving it on warm for long.
Vitamins
B1
0.36mg · 30% DV
B3
4.76mg · 30% DV
Biotin
5.1µg · 17% DV
B6
0.26mg · 15% DV
Minerals
Manganese
1.79mg · 78% DV
Selenium
32µg · 58% DV
Phosphorus
264mg · 38% DV
Copper
0.27mg · 30% DV
Potassium ⭐
247mg · 7% DV
Sodium
4.25mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 303 calories in 1 cup (medium) (85 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.
Raw einkorn orzo is a small, rice-shaped pasta made from einkorn wheat, known in Turkey as siyez. It is sold dry and needs to be cooked before eating. Einkorn is especially associated with the Kastamonu region of Turkey, and its gently nutty flavour comes through once the pasta is tender.
In Turkish cooking, orzo-sized pasta is often added to soups or cooked pilaf-style as a side for meat and vegetables; it may be lightly toasted first. This is a carbohydrate-rich grain food that also provides protein and fibre. For a lighter meal, cook it with plenty of vegetables and modest amounts of oil, or add a handful to broth-based soup.
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
✓ 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
0.36g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.