1 serving (medium) of Vegetable Orzo Pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 40.5 g of carbs, 6.5 g of protein, 4 g of fat and 4.1 g of fiber. Its 324 mg of Sodium covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable Orzo Pilaf?

Vegetable Orzo Pilaf is a Turkish-style pilaf made with tiny rice-shaped pasta, usually cooked with diced vegetables such as carrots, peas and peppers. Despite its name, Turkish arpa şehriye is wheat pasta rather than barley; it is often lightly toasted before water or stock is added and the pasta turns tender.

The grains are soft yet distinct, with a mild savoury flavour and bursts of sweetness from the vegetables. In Turkey, it is commonly served as a side for meat or chicken, though it also makes a simple meal with yoghurt or a salad. It is a modestly oiled, carbohydrate-based dish with some fibre; a 100 g portion provides 2.3 g. Pair it with beans, grilled vegetables or another protein for a more filling plate.

Vegetable Orzo Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

3.6g

· 7% DV

Fat

2.2g

· 3% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 12% · Fat 16%

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

How Nutritious Is Vegetable Orzo Pilaf?

Nutrient density

Medium

40/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

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.

Vegetable Orzo Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Vegetable Orzo Pilaf

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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).

Compare Vegetable Orzo Pilaf

🥘vs🍚

Vegetable Orzo Pilaf vs Bulgur Pilaf10 kcal more per 100 g

→🥘vs🍝

Vegetable Orzo Pilaf vs Whole wheat pasta6 kcal more per 100 g

→🥘vs🥖

Vegetable Orzo Pilaf vs Breadstick280 kcal fewer per 100 g

→🥘vs🥯

Vegetable Orzo Pilaf vs Simit210 kcal fewer per 100 g

→

Foods Similar to Vegetable Orzo Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Vegetable Orzo Pilaf

What is orzo in Vegetable Orzo Pilaf?

Orzo in Vegetable Orzo Pilaf is pasta shaped like large grains of rice, not rice itself. It is commonly made from wheat semolina, so it cooks like small pasta while taking on the pilaf’s broth and vegetable flavors.

How do you keep Vegetable Orzo Pilaf from getting mushy?

To keep Vegetable Orzo Pilaf from getting mushy, use only enough cooking liquid for the orzo to absorb and avoid stirring it repeatedly. Take it off the heat as soon as it is tender, then let it rest briefly with the lid on.

Can you cook Vegetable Orzo Pilaf in chicken or vegetable broth?

Yes, Vegetable Orzo Pilaf can be cooked in chicken or vegetable broth instead of water. Broth adds savory flavor, so taste it before adding salt, especially if the broth is already seasoned.

Is Vegetable Orzo Pilaf a side dish or a main course?

Vegetable Orzo Pilaf is often served as a side dish, but it can make a light main meal. Add chickpeas, beans, or a protein such as grilled chicken if you want a more substantial plate.

What vegetables go well in Vegetable Orzo Pilaf?

Carrots, peas, and bell peppers are classic choices for Vegetable Orzo Pilaf. Diced zucchini, corn, or spinach can also work; add quick-cooking vegetables later so they keep some texture.

Why is orzo toasted before making Vegetable Orzo Pilaf?

Toasting the orzo briefly in oil before adding liquid gives Vegetable Orzo Pilaf a nuttier, deeper flavor and helps the pieces stay distinct. Stir constantly while toasting so the small pasta does not brown unevenly.

Can you make Vegetable Orzo Pilaf in one pot?

Yes, Vegetable Orzo Pilaf is usually convenient to make in one pot: soften the vegetables, toast the orzo, then add liquid and simmer until tender. Cut firm vegetables small enough to cook through in the same time.

How long does Vegetable Orzo Pilaf keep in the refrigerator?

Vegetable Orzo Pilaf keeps for about 3 days in a covered container in the refrigerator. Refrigerate leftovers once they have cooled, and reheat them thoroughly with a splash of water or broth if the orzo has dried out.

Can Vegetable Orzo Pilaf be frozen?

Yes, Vegetable Orzo Pilaf can be frozen in airtight portions, though the orzo and vegetables may soften after thawing. Defrost it in the refrigerator and reheat until hot, adding a little water or broth if needed.

What can you serve with Vegetable Orzo Pilaf besides grilled meat?

Vegetable Orzo Pilaf also pairs well with roasted vegetables, a crisp salad, or a spoonful of yogurt. For a meat-free meal, serve it with lentils or chickpeas rather than treating it only as a side for meat.

Have another question about Vegetable Orzo Pilaf?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026