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Raw Orzo (Risoni) Calories
Dry semolina wheat pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw Orzo (Risoni) (56 g) has 199 calories. That works out to 356 calories per 100 g. It contains 41.1 g of carbs, 6.8 g of protein, 0.9 g of fat and 0 g of fiber. Its 19.6 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Raw Orzo (Risoni) Nutrition Facts
Selected: 1 serving (medium) · 56 g
199
KCAL / 56G
Carbs
41.1g
· 15% DV
Protein
6.8g
· 14% DV
Fat
0.9g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 14% · Fat 4%
Raw Orzo (Risoni) nutrition facts table · 1 serving (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 199 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 41.1 g | 15% |
| Fiber | 0 g | 0% |
| Protein | 6.8 g | 14% |
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 Raw Orzo (Risoni)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 56 g | 199 kcal |
| 1 ounce (small) | 28.4 g | 101 kcal |
| 0.25 cup (small) | 45 g | 160 kcal |
| 0.33 cup (medium) | 56 g | 199 kcal |
| ½ cup (large) | 85 g | 303 kcal |
| 100 g | 100 g | 356 kcal |
| 0.75 cup (extra large) | 128 g | 456 kcal |
| 1 cup (jumbo) | 170 g | 605 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Raw Orzo (Risoni)
How do you cook raw orzo (risoni)?
Cook raw orzo (risoni) like pasta: add it to boiling salted water, stir, and simmer until tender but still slightly firm. Drain it for salads or side dishes; for soup, you can cook it directly in the broth.
How long does raw orzo (risoni) take to cook?
Raw orzo (risoni) usually cooks in about 7–10 minutes, though the exact time varies by brand and shape. Follow the package directions and taste a piece near the end so it does not turn mushy.
Is raw orzo (risoni) rice or pasta?
Raw orzo (risoni) is pasta, not rice. It is made from wheat semolina and shaped like a grain of rice, so it looks like a small grain but cooks more like pasta than rice.
Can you eat raw orzo (risoni) without cooking it?
No, raw orzo (risoni) is dried pasta and should be cooked before eating. Uncooked pieces are very hard and unpleasant to chew; boiling softens them and makes them suitable for soups, salads, and other dishes.
Should you rinse raw orzo (risoni) before cooking?
No, you generally do not need to rinse raw orzo (risoni) before cooking. Rinsing washes away surface starch that can help sauces and soups cling to the pasta; rinse it after cooking only when you want to cool it for a salad.
Can raw orzo (risoni) be toasted before cooking?
Yes, raw orzo (risoni) can be toasted briefly in a little oil or butter before adding hot water or broth. Toasting gives it a nuttier flavor, but stir constantly and add liquid carefully to avoid scorching or splattering.
Can you use raw orzo (risoni) instead of rice?
Yes, raw orzo (risoni) can replace rice in some soups, salads, and one-pot dishes, but it will not taste or feel exactly like rice. It is pasta, so it cooks faster and can release starch that thickens the dish.
How do you keep raw orzo (risoni) from getting mushy in soup?
To keep raw orzo (risoni) from getting mushy, cook it separately and stir it into the soup just before serving. Orzo continues absorbing broth as it sits, so storing it in the soup can make leftovers thick and soft.
What dishes can you make with raw orzo (risoni)?
Raw orzo (risoni) works well in broth-based soups, chilled pasta salads, and one-pot dishes with vegetables or meat. Its small shape catches dressing and broth easily, making it a practical choice when larger pasta would be awkward.
How should you store raw orzo (risoni) after opening?
Store raw orzo (risoni) in a sealed, dry container in a cool pantry, away from heat and moisture. Keep the package date for guidance, and discard it if it becomes damp, develops an unusual smell, or shows signs of pests.
Raw Orzo (Risoni) Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
Folate
96.32µg · 24% DV
B3
2.86mg · 18% DV
B2
0.21mg · 16% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.52mg · 23% DV
Copper
0.16mg · 18% DV
Phosphorus
106mg · 15% DV
Potassium ⭐
125mg · 4% DV
Sodium
3.36mg · 0% DV
Raw Orzo (Risoni) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Orzo (Risoni)
To burn the 199 calories in 1 serving (medium) (56 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 Raw Orzo (Risoni)?
Raw orzo (risoni) is a small, rice-shaped pasta made from semolina. Despite its grain-like appearance, it is pasta rather than rice; risoni is a familiar name for this shape, especially in Italian cooking. The dry pasta is cooked before eating, usually simmered in water until tender, or added directly to soups and other dishes that cook in liquid.
It works well in brothy soups, tossed through a salad once cooled, or served as a simple side with vegetables, fish, meat or beans. Its nutritional profile is led by carbohydrates, with some protein from the wheat. For a more balanced, lighter-feeling meal, pair a modest portion with plenty of vegetables and a protein-rich topping.
How Nutritious Is Raw Orzo (Risoni)?
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
Low
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 Orzo (Risoni) 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 Orzo (Risoni) Contain Allergens?
Contains these allergens:
Which Diets Is Raw Orzo (Risoni) 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 Orzo (Risoni) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.