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Nutritious soup with turkey, orzo pasta, and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Turkey Orzo Soup (240 g) has 130 calories. That works out to 54 calories per 100 g. It contains 16.1 g of carbs, 7.4 g of protein, 3.1 g of fat and 1.7 g of fiber. Its 2.6 mg of B3 covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
130
KCAL / 240G
Carbs
16.1g
· 6% DV
Protein
7.4g
· 15% DV
Fat
3.1g
· 4% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 24% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 1.7 g | 6% |
| Protein | 7.4 g | 15% |
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) | 240 g | 130 kcal |
| 100 g | 100 g | 54 kcal |
| 1 bottle (mini) | 100 g | 54 kcal |
| 1 cup (small) | 120 g | 65 kcal |
| 1 bottle (extra small) | 150 g | 81 kcal |
| 1 bottle (small) | 200 g | 108 kcal |
| 1 bottle (large) | 330 g | 178 kcal |
| 1 cup (large) | 350 g | 189 kcal |
| 1 cup (extra large) | 480 g | 259 kcal |
| 1 bottle (jumbo) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Turkey Orzo Soup is made by simmering cooked or raw turkey with vegetables and broth, then adding orzo until tender. Shred the turkey before serving, and add the pasta near the end so it does not overcook.
The orzo in Turkey Orzo Soup is small pasta shaped like a grain of rice, not rice itself. It softens in the broth and thickens the soup as it sits, so serve it soon or cook it separately.
Yes, cooked leftover turkey works well in Turkey Orzo Soup. Add the shredded meat after the vegetables and orzo are nearly tender, just long enough to heat it through, so the turkey does not become dry.
Turkey Orzo Soup thickens because orzo absorbs broth as it cooks and continues taking up liquid while stored. Add extra broth or water when reheating, or keep the cooked orzo separate until serving.
Yes, Turkey Orzo Soup can be frozen, but the orzo may turn soft after thawing. For a better texture, freeze the turkey-and-vegetable broth without pasta, then cook orzo and add it when reheating.
Store Turkey Orzo Soup in a covered container in the refrigerator once it has cooled. Reheat it thoroughly; if the pasta has absorbed too much broth, stir in a little water or broth to loosen it.
Carrots, celery, and onion are classic vegetables for Turkey Orzo Soup because they complement the turkey broth without overpowering it. Peas or leafy greens can also be stirred in near the end of cooking.
Yes, chicken can replace turkey in Turkey Orzo Soup, though the result will taste more like chicken-orzo soup. Use cooked chicken near the end, or simmer raw pieces in the broth until fully cooked.
Cooking the orzo separately is useful if you expect leftovers or want a clearer broth. Add pasta to each bowl before ladling in Turkey Orzo Soup, so it absorbs less liquid and stays firmer in storage.
Turkey Orzo Soup pairs well with crusty bread, a green salad, or a simple sandwich. Since the soup already contains turkey, pasta, and vegetables, a light side is usually enough to make it a meal.
Vitamins
B3
2.64mg · 17% DV
B12
0.31µg · 13% DV
B6
0.19mg · 11% DV
B5
0.46mg · 9% DV
Minerals
Sodium
624mg · 27% DV
Selenium
9.12µg · 17% DV
Phosphorus
77mg · 11% DV
Copper
0.1mg · 11% DV
Potassium ⭐
173mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 cup (medium) (240 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.
Turkey Orzo Soup combines pieces of turkey with orzo—small, rice-shaped pasta—and vegetables in a savoury broth. It is a familiar home-style soup in Turkey, where the ingredients and seasonings vary with the cook and what is on hand.
The tender meat and soft pasta make it comforting without being heavy, and a squeeze of lemon or a little parsley can brighten the bowl. Serve it as a first course or a simple lunch, with bread or a side salad; it also works well as an easy meal for the whole family. At 54 calories per 100 g, it is a relatively light soup, though the overall balance depends on the broth and the amount of turkey and pasta. Add extra vegetables for a fuller bowl.
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
— Not 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
0.72g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.