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A loose mound of small, dry, rice-shaped einkorn pasta pieces, pale golden-beige with a matte surface and faint darker flecks.
🌿High Fiber

Raw einkorn orzo Calories

Raw dry orzo-style pasta made from einkorn wheat; provides complex carbohydrates and minerals.

CALORIES · 100 G

357kcal

GI

50medium

POTASSIUM · 100 G

290mg

FIBER · 100 G

7.1g

Quick answer

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.

Raw einkorn orzo Nutrition Facts

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%

Raw einkorn orzo nutrition facts table · 1 cup (medium) (85 g)

NutrientAmount% DV
Calories303 kcal
Total fat2 g3%
Saturated fat0.36 g2%
Trans fat0 g
Sodium4.25 mg0%
Total carbohydrate61.3 g22%
Fiber6 g21%
Protein11.2 g22%

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 Raw einkorn orzo?

ServingAmountCalories
1 cup (medium)85 g303 kcal
1 tablespoon (whole)8 g29 kcal
0.25 cup (quarter)22 g79 kcal
1 ounce (whole)28 g100 kcal
½ cup (half)43 g154 kcal
1 serving (small)70 g250 kcal
100 g100 g357 kcal
1 serving (medium)100 g357 kcal
1 serving (large)125 g446 kcal
1.5 cup (large)128 g457 kcal
2 cup (extra large)170 g607 kcal

Calculated from 357 calories per 100 g.

Frequently Asked Questions About Raw einkorn orzo

What is raw einkorn orzo?

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.

How do you cook raw einkorn orzo without making it mushy?

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.

How long does raw einkorn orzo take to cook?

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.

Can raw einkorn orzo replace regular orzo in recipes?

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.

Can you add raw einkorn orzo straight to soup?

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.

Is raw einkorn orzo good for pasta salad?

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.

Should you rinse raw einkorn orzo before cooking?

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.

Can you eat raw einkorn orzo?

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.

How should you store raw einkorn orzo after opening?

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.

Can you cook raw einkorn orzo in a rice cooker?

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.

Raw einkorn orzo Vitamins & Minerals

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

Raw einkorn orzo Glycemic Index

GLYCEMIC INDEX

50
Medium
0 Low5570100

GLYCEMIC LOAD

30.6
High

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

How to Burn Off Raw einkorn orzo

To burn the 303 calories in 1 cup (medium) (85 g):

🚶

75min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

41min

Cycling

🏊

35min

Swimming

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

What is Raw einkorn orzo?

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.

How Nutritious Is Raw einkorn orzo?

Nutrient density

Medium

48/ 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

54/ 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 Raw einkorn orzo 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 Raw einkorn orzo 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 Raw einkorn orzo Good For?

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

Raw einkorn orzo Fat Profile

SATURATED

0.36g

MONOUNSATURATED

0.26g

POLYUNSATURATED

0.85g

⚖️

Omega 6:3 ratio 11.1:1

Above the ideal 4:1 (11.1:1).

Compare Raw einkorn orzo

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Foods Similar to Raw einkorn orzo

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🥖

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🥯

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Pasta (Boiled)

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Nutrition data compiled from USDA FoodData Central and scientific sources.