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Source of lycopene, protein and calcium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tomato soup with orzo and cheese (250 g) has 170 calories. That works out to 68 calories per 100 g. It contains 20.5 g of carbs, 7.8 g of protein, 6.8 g of fat and 2.8 g of fiber. Its 187.5 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
170
KCAL / 250G
Carbs
20.5g
· 7% DV
Protein
7.8g
· 16% DV
Fat
6.8g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 18% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 3.25 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 7.8 g | 16% |
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) | 250 g | 170 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 150 g | 102 kcal |
| 1 serving (medium) | 250 g | 170 kcal |
| 1 bottle (medium) | 300 g | 204 kcal |
| 1 cup (large) | 350 g | 238 kcal |
| 1 serving (large) | 400 g | 272 kcal |
| 1 bottle (large) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Make tomato soup with orzo and cheese by simmering orzo in a cooked tomato base until tender, then stirring in grated cheese off the heat. Add the orzo near the end so it does not become overly soft.
Mild, good-melting cheeses such as mozzarella, cheddar, or Monterey Jack work well in tomato soup with orzo and cheese. Stir grated cheese in after taking the pot off the heat to help it melt smoothly.
Yes, small pasta shapes such as ditalini, small shells, or alphabet pasta can replace orzo in tomato soup with orzo and cheese. Adjust the cooking time to the pasta shape, and add extra broth if it absorbs too much liquid.
Orzo gets mushy in tomato soup with orzo and cheese when it cooks too long or continues soaking in hot soup. Cook it just until tender, or cook it separately and stir it into portions shortly before serving.
Yes, canned tomatoes work well in tomato soup with orzo and cheese and provide a consistent tomato base. Crush whole canned tomatoes or use chopped ones, then simmer them until the soup tastes cooked before adding the orzo.
A green salad, crusty bread, or a grilled cheese sandwich pairs well with tomato soup with orzo and cheese. Since the soup already includes pasta and cheese, a light salad is an easy way to balance the meal.
Keep tomato soup with orzo and cheese from becoming too thick by cooking the orzo separately or adding it shortly before serving. Orzo absorbs liquid as it sits, so loosen leftovers with a little broth or water when reheating.
Tomato soup with orzo and cheese keeps in a covered container in the refrigerator for about 3 days. The orzo will soften and absorb broth while stored, so add a splash of water or broth when reheating.
Yes, but the orzo may turn softer after thawing, and the cheese can change the soup’s texture. For a better result, freeze the tomato base without the pasta and cheese, then add both after thawing and reheating.
Stop the cheese from clumping in tomato soup with orzo and cheese by taking the pot off the heat before adding finely grated cheese. Stir it in gradually, and avoid boiling the soup once the cheese has been added.
Vitamins
B2
0.22mg · 17% DV
B6
0.25mg · 15% DV
Vitamin C
13mg · 14% DV
B3
2mg · 13% DV
Minerals
Sodium
713mg · 31% DV
Phosphorus
188mg · 27% DV
Selenium
14µg · 25% DV
Copper
0.2mg · 22% DV
Potassium ⭐
463mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 cup (medium) (250 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.
Tomato soup with orzo and cheese is a comforting soup made with tomatoes, small rice-shaped pasta and melted cheese. This version draws on Turkish home cooking, where arpa şehriye is a familiar choice for soups and kaşar is often grated over the top. The cheese gives the broth a mellow, savoury finish.
Serve it hot as a light lunch, a starter or an easy supper, with bread for dipping if you like. The tomato brings gentle acidity, while the pasta softens in the broth and makes each bowl more filling. Nutritionally, it provides lycopene, protein and calcium; a 250 g cup has about 170 calories. For a lighter bowl, use a modest amount of cheese and pair it with a crisp salad.
Medium
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
— 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
SATURATED
3.25g
MONOUNSATURATED
2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.