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Rice Orzo Pilaf Calories
Classic pilaf made with rice and orzo, lightly sautéed and simmered.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Rice Orzo Pilaf (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 44.3 g of carbs, 4.7 g of protein, 3.3 g of fat and 1.5 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Rice Orzo Pilaf?
Rice Orzo Pilaf is a Turkish-style side dish made by cooking rice with small, barley-shaped pasta pieces known as orzo. The pasta is lightly toasted in oil or butter first, then simmered with the rice until tender and fluffy. It is a familiar home-cooked accompaniment across Turkey.
Toasting gives the orzo a gentle, nutty flavor, while the rice stays soft and the pasta adds a little bite. Serve it alongside grilled meat or chicken, stews, or beans; it also works with a simple salad for a lighter meal. It is mainly a source of carbohydrates, so pair it with vegetables and a protein-rich dish for a more balanced plate.
Rice Orzo Pilaf Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
29.5g
· 11% DV
Protein
3.1g
· 6% DV
Fat
2.2g
· 3% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 8% · Fat 13%
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Rice Orzo Pilaf Vitamins & Minerals
Vitamins
B3
1.1mg · 7% DV
B5
0.3mg · 6% DV
B6
0.06mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Selenium
5µg · 9% DV
Sodium
160mg · 7% DV
Potassium ⭐
38mg · 1% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Rice Orzo Pilaf?
Nutrient density
Low
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.
Rice Orzo Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Orzo Pilaf
To burn the 155 calories in 100 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.
Is Rice 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 Rice Orzo Pilaf Contain Allergens?
No known major allergens
Which Diets Is Rice 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
Rice Orzo Pilaf Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 40:1
Above the ideal 4:1 (40:1).
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Frequently Asked Questions About Rice Orzo Pilaf
What is Rice Orzo Pilaf?
Rice Orzo Pilaf is a pilaf made by cooking rice with small, rice-shaped pasta called orzo, often after browning the pasta lightly in fat. It is a familiar style of Turkish şehriyeli pilav, served as a side dish with meals.
Is orzo in Rice Orzo Pilaf rice or pasta?
The orzo in Rice Orzo Pilaf is pasta, not rice, despite its rice-like shape. It is made from wheat, while the other grains in the dish are actual rice; the two cook together to give the pilaf its characteristic mix of textures.
How do you keep Rice Orzo Pilaf from turning mushy?
Use measured liquid, rinse and drain the rice, and avoid stirring Rice Orzo Pilaf after adding the liquid. Cook it gently with the lid on, then let it stand off the heat so excess steam settles and the grains firm up.
What kind of rice works best in Rice Orzo Pilaf?
Long- or medium-grain white rice works well in Rice Orzo Pilaf because the grains can stay distinct alongside the orzo. Rinsing the rice removes excess surface starch; adjust the liquid to the rice variety and its package or recipe instructions.
Why is the orzo toasted in Rice Orzo Pilaf?
Toasting the orzo gives Rice Orzo Pilaf a deeper, lightly nutty flavor and turns the pasta golden before it simmers with the rice. Stir it in the cooking fat and take it off the heat once it is golden, not dark brown.
Can you cook Rice Orzo Pilaf in broth instead of water?
Yes, broth can replace some or all of the water in Rice Orzo Pilaf for a fuller savory flavor. Since broth may already be salty, taste it before adding extra salt, and keep the total cooking liquid consistent with your recipe.
What can you serve with Rice Orzo Pilaf?
Rice Orzo Pilaf pairs well with grilled or roasted chicken, kebabs, vegetables, and saucy bean or lentil dishes. Its mild flavor also works with a crisp salad or yogurt-based side, making it a versatile accompaniment rather than a main dish.
Can you freeze Rice Orzo Pilaf?
Yes, Rice Orzo Pilaf can be frozen in airtight portions once it has cooled promptly. Thaw it in the refrigerator and reheat it until steaming hot; the rice may be softer after freezing, so fluff it gently rather than stirring vigorously.
How should you reheat Rice Orzo Pilaf without drying it out?
Reheat Rice Orzo Pilaf with a small splash of water in a covered pan over low heat, or cover it in the microwave. The added moisture creates steam and loosens the grains; heat only until steaming hot and fluff gently before serving.
Can you make Rice Orzo Pilaf ahead of time?
Yes, Rice Orzo Pilaf can be cooked ahead and refrigerated promptly in a covered container. Reheat only the portion you plan to serve, adding a little water to restore moisture. Do not leave cooked rice at room temperature for extended periods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.