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Vegetable Orzo Pilaf Calories

Vegetable orzo pilaf is a fiber-rich, vitamin-packed, lightly oiled pilaf with orzo and mixed vegetables.

CALORIES

130kcal

55medium

POTASSIUM

85mg

FIBER

2.3g

Vegetable Orzo Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

22.5g

· 72%

Protein

3.6g

· 12%

Fat

2.2g

· 16%

Fiber

2.3g

Vegetable Orzo Pilaf Vitamins & Minerals

Vitamins

Vitamin K

9µg · 8% DV

Vitamin A

55µg · 6% DV

0.07mg · 6% DV

Vitamin C

5.4mg · 6% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

38mg · 5% DV

Selenium

2.1µg · 4% DV

Vegetable Orzo Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

Is Vegetable 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 Vegetable Orzo Pilaf 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 Vegetable 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

Vegetable Orzo Pilaf Fat Profile

SATURATED

0.32g

MONOUNSATURATED

0.75g

POLYUNSATURATED

0.52g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Foods Similar to Vegetable Orzo Pilaf

🌾

Finely ground oats, raw

379 kcal

🍜

Cooked noodles

138 kcal

🍜

Instant noodles, dry

470 kcal

🍞

Whole grain whole wheat bread

247 kcal

🍝

Farfalle pasta with tomato sauce

132 kcal

🍝

Plain spaghetti

158 kcal

🍚

White rice, cooked

130 kcal

🍝

Rigatoni with tomato sauce

132 kcal

Vegetable Orzo Pilaf — Frequently Asked Questions

How many calories are in vegetable orzo pilaf, and is it diet-friendly?

Vegetable orzo pilaf provides 130 calories per 100 g. It fits vegetarian, Mediterranean, flexitarian, and omnivore eating patterns, so it can be included in a balanced diet depending on portion size.

What is the glycemic index of vegetable orzo pilaf, and does it contain allergens?

Its glycemic index is 55. It contains gluten, so it is not suitable for people with gluten sensitivity or celiac disease.

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Nutrition data compiled from USDA FoodData Central and scientific sources.