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Yogurt chicken orzo salad Calories
High-protein, yogurt-based, filling salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt chicken orzo salad (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 28.8 g of carbs, 22.4 g of protein, 12.8 g of fat and 2 g of fiber. Its 27.3 µg of Selenium covers 50% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Yogurt chicken orzo salad Nutrition Facts
Selected: 1 cup (medium) · 220 g
321
KCAL / 220G
Carbs
28.8g
· 10% DV
Protein
22.4g
· 45% DV
Fat
12.8g
· 16% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 28% · Fat 36%
Yogurt chicken orzo salad nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.74 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 2 g | 7% |
| Protein | 22.4 g | 45% |
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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How Many Calories in 1 Cup of Yogurt chicken orzo salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 321 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 160 g | 234 kcal |
| 1 cup (small) | 180 g | 263 kcal |
| 1 serving (large) | 250 g | 365 kcal |
| 1 cup (large) | 280 g | 409 kcal |
| 1 pack (whole) | 350 g | 511 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Yogurt chicken orzo salad
How do you make yogurt chicken orzo salad?
Yogurt chicken orzo salad is made by mixing cooked, cooled orzo and shredded chicken with a yogurt dressing. Drain the orzo well and let it cool before adding the yogurt; warm pasta can thin the dressing and make the salad watery.
Is orzo rice or pasta in yogurt chicken orzo salad?
Orzo in yogurt chicken orzo salad is pasta, not rice, despite its rice-like shape. It is usually cooked in boiling water and drained, rather than prepared like rice. Cook it just until tender so it holds its shape after mixing.
Can you use rotisserie chicken in yogurt chicken orzo salad?
Yes, cooked rotisserie chicken works well in yogurt chicken orzo salad. Remove the skin and bones, shred the meat, and let it cool before mixing it in. Since rotisserie chicken can be salty, taste the dressing before adding extra salt.
Can you use Greek yogurt for yogurt chicken orzo salad?
Yes, Greek yogurt makes yogurt chicken orzo salad thicker and creamier than regular yogurt. If the dressing feels too dense, loosen it with a small spoonful of water or lemon juice. Add liquid gradually so the salad does not turn runny.
What vegetables go well in yogurt chicken orzo salad?
Cucumber, corn, chopped herbs, and finely diced bell pepper work well in yogurt chicken orzo salad. Pat watery vegetables dry before adding them, and keep crunchy additions separate until serving if you want them to retain their texture.
How can you make yogurt chicken orzo salad ahead for lunch?
Yes, yogurt chicken orzo salad can be prepared ahead for lunch. Store it covered in the refrigerator and pack it in an insulated lunch bag with a cold pack. If adding fresh herbs or crunchy vegetables, pack them separately and stir them in just before eating.
What can you serve with yogurt chicken orzo salad?
Yogurt chicken orzo salad pairs well with grilled vegetables, a leafy salad, or soup. Because it already combines pasta, chicken, and a creamy dressing, a lighter side dish usually complements it better than another rich or starchy one.
Can yogurt chicken orzo salad be frozen?
No, yogurt chicken orzo salad is not a good candidate for freezing. The yogurt dressing may separate after thawing, and the orzo can become soft and mushy. Freeze cooked chicken or plain cooked orzo separately if you need to prepare components in advance.
Why is yogurt chicken orzo salad watery the next day?
Yogurt chicken orzo salad can become watery because warm orzo, cucumber, or other moist ingredients release liquid into the dressing. Cool the pasta fully, drain or squeeze watery vegetables, and stir the salad before serving; thicker yogurt can also help.
Can yogurt chicken orzo salad be made without mayonnaise?
Yes, yogurt chicken orzo salad can be made without mayonnaise; yogurt alone can form the dressing. Season it with lemon, herbs, and a little salt for a bright flavor. This keeps the salad creamy without adding mayonnaise.
Yogurt chicken orzo salad Vitamins & Minerals
Vitamins
B3
7.48mg · 47% DV
B5
1.36mg · 27% DV
B12
0.62µg · 26% DV
B6
0.42mg · 25% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
260mg · 37% DV
Sodium
528mg · 23% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
370mg · 11% DV
Yogurt chicken orzo salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt chicken orzo salad
To burn the 321 calories in 1 cup (medium) (220 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.
What is Yogurt chicken orzo salad?
Yogurt chicken orzo salad brings together small pasta, chicken and yogurt in a filling, Turkish-style cold salad. It suits warm-weather lunches, shared tables and make-ahead meals; serve it chilled as a light main or alongside other dishes. The yogurt gives the salad a creamy texture and gentle tang, while the pasta is tender and the chicken makes each serving more substantial. It has a useful amount of protein from the chicken and yogurt, with the pasta adding most of its carbohydrate. Pair it with crisp greens or sliced vegetables for a fresher meal, or adjust the amount of yogurt to keep the dressing light.
How Nutritious Is Yogurt chicken orzo salad?
Nutrient density
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.
Satiety score
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.
Is Yogurt chicken orzo salad 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 Yogurt chicken orzo salad Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt chicken orzo salad Good For?
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
Yogurt chicken orzo salad Fat Profile
SATURATED
3.74g
MONOUNSATURATED
4.62g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 19.1:1
Above the ideal 4:1 (19.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.