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Oil-free boiled pasta; source of complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.7 mg | 0% |
| Total carbohydrate | 52.5 g | 19% |
| Fiber | 3.1 g | 11% |
| Protein | 9.9 g | 20% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 269 kcal |
| 1 ounce (small) | 28 g | 44 kcal |
| ½ cup (half) | 85 g | 134 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (small) | 120 g | 190 kcal |
| 1 serving (large) | 200 g | 316 kcal |
| 1 serving (extra large) | 250 g | 395 kcal |
| 2 cup (large) | 340 g | 537 kcal |
Calculated from 158 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 269 calories in 1 cup (medium) (170 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.
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.
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.
Medium
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.
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.
Contains these allergens:
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
SATURATED
0.27g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.