1 cup (medium) of Vegetable orzo salad (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 42.8 g of carbs, 7.4 g of protein, 6.1 g of fat and 3.8 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable orzo salad?

Vegetable orzo salad brings together small, rice-shaped orzo pasta with diced vegetables, cucumber and fresh herbs. Orzo is pasta rather than rice, and this colourful cold salad fits naturally into Mediterranean-style cooking, though home cooks vary the vegetables and seasoning to suit the season.

Tender pasta contrasts with the crisp, fresh vegetables. It is commonly served chilled or at room temperature as a lunch, picnic dish or side for grilled food, and works well on a shared table alongside other salads. The pasta makes it mainly a carbohydrate-rich dish, while the vegetables add freshness and some fibre. For a lighter plate, serve a modest portion with extra leafy greens; it also pairs well with grilled vegetables or a simple bean dish.

Vegetable orzo salad Nutrition Facts

Selected: 100 g

142

KCAL / 100G

Carbs

23.8g

· 9% DV

Protein

4.1g

· 8% DV

Fat

3.4g

· 4% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 12% · Fat 21%

Vegetable orzo salad Vitamins & Minerals

Vitamins

Vitamin K

18µg · 15% DV

1.1mg · 7% DV

Vitamin C

6.2mg · 7% DV

0.07mg · 6% DV

Minerals

Selenium

12µg · 22% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Phosphorus

58mg · 8% DV

How Nutritious Is Vegetable orzo salad?

Nutrient density

Medium

42/ 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

42/ 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.

Vegetable orzo salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Vegetable orzo salad

To burn the 142 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

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

Is Vegetable orzo salad 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 Vegetable orzo salad 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 Vegetable orzo salad 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

Vegetable orzo salad Fat Profile

SATURATED

0.48g

MONOUNSATURATED

1.35g

POLYUNSATURATED

0.68g

⚖️

Omega 6:3 ratio 20.7:1

Above the ideal 4:1 (20.7:1).

Compare Vegetable orzo salad

🥗vs🍚

Vegetable orzo salad vs Bulgur Pilaf22 kcal more per 100 g

→🥗vs🍝

Vegetable orzo salad vs Whole wheat pasta18 kcal more per 100 g

→🥗vs🥖

Vegetable orzo salad vs Breadstick268 kcal fewer per 100 g

→🥗vs🥯

Vegetable orzo salad vs Simit198 kcal fewer per 100 g

→

Foods Similar to Vegetable orzo salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Vegetable orzo salad

What is vegetable orzo salad?

Vegetable orzo salad is a pasta salad made with orzo, the small rice-shaped pasta, mixed with chopped vegetables and herbs. It is usually served chilled or at room temperature, with a dressing such as lemon and olive oil.

Is orzo in vegetable orzo salad rice or pasta?

Orzo is pasta, not rice, even though its small shape looks like a grain of rice. In vegetable orzo salad, cook it like pasta in boiling water, then drain it before mixing it with the vegetables.

How do you cook orzo for vegetable orzo salad without it getting mushy?

Cook the orzo just until tender but still slightly firm, following the package timing and tasting near the end. Drain it promptly and let excess water run off; overcooked or wet orzo can make vegetable orzo salad soft and sticky.

Which vegetables go best in vegetable orzo salad?

Bell peppers, cucumber, cherry tomatoes, red onion, corn, and fresh herbs all work well in vegetable orzo salad. Cut them into small, similar-sized pieces so they mix evenly with the tiny orzo and are easy to eat together.

What dressing goes well with vegetable orzo salad?

A lemon and olive oil dressing is a simple match for vegetable orzo salad, especially with fresh herbs and crunchy vegetables. Whisk the dressing separately and toss it through the cooled orzo so the salad does not turn oily or limp.

Can you make vegetable orzo salad ahead of time?

Yes, vegetable orzo salad can be made ahead and chilled until serving. For the freshest texture, keep delicate herbs and watery vegetables separate and add them shortly before serving; toss the salad again because orzo absorbs dressing as it sits.

How long does vegetable orzo salad last in the fridge?

Vegetable orzo salad generally keeps for 3–4 days in a covered container in the refrigerator. If it contains a dairy-based dressing, keep it chilled, and discard it if it has been left at room temperature for an extended time.

Can vegetable orzo salad be served warm?

Yes, vegetable orzo salad can be served warm, though it is more commonly chilled or served at room temperature. Let freshly cooked orzo cool slightly before adding cucumber and herbs, which can wilt or soften when mixed in while piping hot.

What can you serve with vegetable orzo salad?

Vegetable orzo salad pairs well with grilled chicken, fish, kebabs, or roasted vegetables. Its bright, pasta-based texture also works as a picnic side or a light lunch; add chickpeas or another protein if serving it as the main dish.

Can you use rice instead of orzo in vegetable orzo salad?

Yes, cooked rice can replace orzo, but the result will have a different texture and is no longer a traditional orzo salad. Use rice that stays fluffy when cooled, and fold it gently with the vegetables to avoid breaking the grains.

Have another question about Vegetable orzo salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026