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Tomato Orzo Pilaf Calories
Orzo pasta pilaf with tomato, lightly oiled
CALORIES
GI
POTASSIUM
FIBER
Tomato Orzo Pilaf Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
23.6g
· 69%
Protein
3.7g
· 11%
Fat
3g
· 20%
Fiber
1.7g
Tomato Orzo Pilaf Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Vitamin C
6mg · 7% DV
Vitamin A
35µg · 4% DV
B3
0.6mg · 4% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
38mg · 5% DV
Selenium
2.1µg · 4% DV
Tomato Orzo Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato Orzo Pilaf 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 Tomato Orzo Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Tomato 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
Tomato Orzo Pilaf Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
Foods Similar to Tomato Orzo Pilaf
Tomato Orzo Pilaf — Frequently Asked Questions
How do you keep tomato orzo pilaf from turning mushy?
Toast the orzo briefly in oil, use measured liquid, and let it rest after cooking. Stirring too much can release starch and make the texture sticky.
How long does tomato orzo pilaf keep in the fridge?
If cooled promptly and stored in a sealed container, it usually keeps well for up to 3 days in the refrigerator. Reheat until fully hot before serving.
Can tomato orzo pilaf be frozen?
Yes, it can be frozen in airtight portions. The texture may soften slightly after thawing, so gentle reheating works best.
Is tomato orzo pilaf better before or after a workout?
Because it is mainly a carbohydrate-based dish, it can work before exercise for energy or after exercise to help replenish glycogen. Pairing it with yogurt, chicken, eggs, or legumes makes the meal more balanced.
Is tomato orzo pilaf filling enough on its own?
It can be satisfying as a side or light meal, but it is usually more balanced with a protein-rich addition. Adding yogurt, cheese, eggs, or beans can improve satiety.
Is tomato orzo pilaf healthier than rice?
Not automatically; it depends on the full recipe, portion, and what you eat with it. One practical difference is that orzo contains gluten, so rice may be the better option for people avoiding wheat.
How can you reduce the sharp acidity in tomato orzo pilaf?
Cooking the onions well and letting the tomatoes simmer longer can mellow the flavor. A small amount of naturally sweet vegetables, such as carrot, can also balance acidity without relying on added sugar.
Why does tomato orzo pilaf sometimes clump together?
Clumping usually happens from excess liquid, overcooking, or frequent stirring. Proper liquid control and a short resting time after cooking help keep the grains separate.
Is tomato orzo pilaf suitable for children?
It is often easy for children to eat because of its soft texture and mild flavor. Keeping the salt moderate and serving it with a protein source makes it a better-rounded meal.
Who should be careful with tomato orzo pilaf?
People with celiac disease, wheat allergy, or gluten intolerance should avoid it because orzo is made from wheat. Tomato-based dishes may also bother some people with reflux symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.