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●Low GI

Toasted boiled orzo Calories

Oil-free boiled pasta; source of complex carbohydrates

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

158kcal

GI

50low

POTASSIUM · 100 G

24mg

FIBER · 100 G

1.8g

Quick answer

1 cup (medium) of Toasted boiled orzo (170 g) has 269 calories. That works out to 158 calories per 100 g. It contains 52.5 g of carbs, 9.9 g of protein, 1.5 g of fat and 3.1 g of fiber. Its 32 µg of Selenium covers 58% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

Toasted boiled orzo Nutrition Facts

Selected: 1 cup (medium) · 170 g

269

KCAL / 170G

Carbs

52.5g

· 19% DV

Protein

9.9g

· 20% DV

Fat

1.5g

· 2% DV

Fiber

3.1g

· 11% 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%

Toasted boiled orzo nutrition facts table · 1 cup (medium) (170 g)

NutrientAmount% DV
Calories269 kcal
Total fat1.5 g2%
Saturated fat0.27 g1%
Trans fat0 g
Sodium1.7 mg0%
Total carbohydrate52.5 g19%
Fiber3.1 g11%
Protein9.9 g20%

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 Toasted boiled orzo?

ServingAmountCalories
1 cup (medium)170 g269 kcal
1 ounce (small)28 g44 kcal
½ cup (half)85 g134 kcal
100 g100 g158 kcal
1 serving (small)120 g190 kcal
1 serving (large)200 g316 kcal
1 serving (extra large)250 g395 kcal
2 cup (large)340 g537 kcal

Calculated from 158 calories per 100 g.

Frequently Asked Questions About Toasted boiled orzo

What is toasted boiled orzo made from?

Toasted boiled orzo is small, rice-shaped pasta, usually made from wheat semolina, that has been toasted and then cooked in water. Despite the word “barley” in some names for this pasta shape, it is not necessarily made from barley.

Is toasted boiled orzo rice or pasta?

Toasted boiled orzo is pasta, not rice. Its rice-like shape can make it look like a grain, but it is made from wheat and cooks like a small pasta; use pasta-cooking guidance rather than rice instructions.

How do you make toasted boiled orzo?

Toast dry orzo in a pan, stirring until lightly golden and fragrant, then add boiling water and cook until tender. Follow the package directions for the water amount and cooking time, since these can vary between products.

Why is orzo toasted before boiling?

Toasting orzo before boiling gives it a deeper, slightly nutty flavor and a golden color. Stir it as it toasts so the small pieces brown evenly, and take the pan off the heat if they start turning dark.

Can toasted boiled orzo be used in soup?

Yes, toasted boiled orzo works in soup, but add it near the end if it is already cooked. That keeps it from becoming too soft while it sits in hot broth, especially if you plan to store leftovers.

Can you use toasted boiled orzo in pasta salad?

Yes, toasted boiled orzo is suitable for a chilled pasta salad. Drain it and let it cool before mixing it with vegetables, herbs, and dressing; adding dressing while it is very hot can make the salad oily or uneven.

Why does toasted boiled orzo turn mushy?

Toasted boiled orzo turns mushy when it absorbs too much water or cooks for too long. Check it as it cooks and drain it once tender; it will continue softening if left sitting in hot water.

Should you rinse toasted boiled orzo after cooking?

Usually, you do not need to rinse toasted boiled orzo after cooking. Draining it is enough for a warm dish, while rinsing removes surface starch and cools it quickly, which can be useful when preparing a cold salad.

How long does toasted boiled orzo last in the fridge?

Keep toasted boiled orzo in a covered container in the refrigerator and use it within 3–4 days. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell or a slippery texture.

Can you freeze toasted boiled orzo?

Yes, you can freeze toasted boiled orzo, though it may be softer after thawing. Freeze it in sealed portions, thaw it in the refrigerator, and reheat it with a small splash of water to loosen the pasta.

Toasted boiled orzo Vitamins & Minerals

Vitamins

Folate

98.6µg · 25% DV

B3

1.95mg · 12% DV

B1

0.14mg · 12% DV

Biotin

2.38µg · 8% DV

Minerals

Selenium

32µg · 58% DV

Manganese

0.54mg · 23% DV

Copper

0.15mg · 17% DV

Phosphorus

99mg · 14% DV

Potassium ⭐

41mg · 1% DV

Sodium

1.7mg · 0% DV

Toasted boiled orzo Glycemic Index

GLYCEMIC INDEX

50
Low
0 Low5570100

GLYCEMIC LOAD

22.1
High

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

How to Burn Off Toasted boiled orzo

To burn the 269 calories in 1 cup (medium) (170 g):

🚶

67min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

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

What is Toasted boiled orzo?

Toasted boiled orzo is small, rice-shaped wheat pasta that is briefly toasted before being cooked in water. Orzo is used in Turkish home cooking, especially in soups and pilafs, and can also be served as a simple side or added to salads.

Toasting gives the pasta a lightly nutty aroma, while boiling leaves it tender with a little bite. Serve it alongside grilled vegetables, meat or fish, or toss it with herbs and lemon for a lighter meal. When prepared without oil, it is mainly a source of complex carbohydrates, with modest protein and fibre; it provides 30.9 g of carbohydrates per 100 g. Add vegetables or beans to make the dish more filling.

How Nutritious Is Toasted boiled orzo?

Nutrient density

Low

32/ 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.

Is Toasted boiled orzo 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 Toasted boiled 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 Toasted boiled 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

Toasted boiled orzo Fat Profile

SATURATED

0.27g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.56g

⚖️

Omega 6:3 ratio 17.7:1

Above the ideal 4:1 (17.7:1).

Compare Toasted boiled orzo

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Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.