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Spinach Orzo Calories
Cooked orzo pasta with spinach
CALORIES
GI
POTASSIUM
FIBER
Spinach Orzo Nutrition Facts
Selected: 100 g
129
KCAL / 100G
Carbs
23.2g
· 71%
Protein
4.1g
· 13%
Fat
2.4g
· 16%
Fiber
1.8g
Spinach Orzo Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Folate
46µg · 12% DV
B1
0.11mg · 9% DV
B3
1.3mg · 8% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
67mg · 10% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Spinach Orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach 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 Spinach Orzo Contain Allergens?
Contains these allergens:
Which Diets Is Spinach Orzo 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
Spinach Orzo Fat Profile
SATURATED
0.34g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
Foods Similar to Spinach Orzo
Spinach Orzo — Frequently Asked Questions
Why does spinach orzo turn mushy when cooked?
Overcooking lets the pasta absorb too much water, causing the grains to soften and stick together. Start checking it near the end of the package cooking time, stir occasionally, and drain promptly.
Does boiling spinach orzo destroy its protein?
Normal boiling does not destroy all of its protein, although some water-soluble vitamins can move into the cooking water. Cooking it with just enough liquid, risotto-style or pilaf-style, may help limit losses.
What sauces pair well with spinach orzo?
Olive oil, garlic, lemon, tomato, yogurt-based sauces, and mild cheeses work well with its spinach flavour. Adding chicken, fish, chickpeas, or lentils makes the meal more substantial and adds protein.
Can spinach orzo be served cold in a salad?
Yes. Cook it, cool it, then combine it with olive oil, lemon, fresh herbs, and crunchy vegetables. Add the dressing shortly before serving to help preserve its texture.
How long does cooked spinach orzo keep in the refrigerator?
Cool it within two hours of cooking and store it in a sealed container in the refrigerator. It is generally best eaten within 3 to 4 days; discard it if it develops an off smell, mould, or a clearly changed texture.
Can cooked spinach orzo be frozen?
Yes, though it may be softer and stickier after thawing. Freeze it in individual portions, thaw it in the refrigerator, and reheat gently in a pan with a small splash of water.
How is spinach orzo different from regular orzo?
Both are wheat-based pasta products and contain gluten. Spinach orzo adds green colour and a mild vegetable note, but it should not be treated as a replacement for a full serving of fresh leafy vegetables.
Is spinach orzo better before or after a workout?
Before exercise, a modest portion prepared simply may be easier to tolerate. After exercise, pairing it with a protein food such as yogurt, eggs, chicken, or legumes can make it a more balanced recovery meal.
Is spinach orzo a practical option for children?
Its small, soft shape can be easy for children to eat. Serve it with vegetables, a protein food, and a lightly seasoned sauce, while making sure the food is cooled appropriately for young children.
Does spinach orzo count as eating spinach?
Not really. Although it contains spinach, it is a processed grain product and does not provide the volume or variety of a serving of leafy vegetables. Including actual spinach or other vegetables alongside it is a better way to build a vegetable-rich meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.