1 cup (medium) of Yogurt orzo salad (160 g) has 192 calories. That works out to 120 calories per 100 g. It contains 28 g of carbs, 6.7 g of protein, 5.6 g of fat and 1.9 g of fiber. Its 0.2 mg of B2 covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Yogurt orzo salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

4.2g

· 8% DV

Fat

3.5g

· 4% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 59% · Protein 14% · Fat 27%

Yogurt orzo salad Vitamins & Minerals

Vitamins

0.13mg · 10% DV

B12

0.22µg · 9% DV

0.35mg · 7% DV

Biotin

2.2µg · 7% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Calcium

70mg · 7% DV

Sodium

170mg · 7% DV

How Nutritious Is Yogurt orzo salad?

Nutrient density

Medium

38/ 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

40/ 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.

Yogurt orzo salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Yogurt orzo salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Yogurt 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 orzo salad Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt orzo salad 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

Yogurt orzo salad Fat Profile

SATURATED

1.7g

MONOUNSATURATED

0.9g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Yogurt orzo salad

🥗vs🧴

Yogurt orzo salad vs Hawthorn Vinegar102 kcal more per 100 g

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Yogurt orzo salad vs Tantuni90 kcal fewer per 100 g

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Yogurt orzo salad vs Chicken Wrap75 kcal fewer per 100 g

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Yogurt orzo salad vs Protein Bar230 kcal fewer per 100 g

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Foods Similar to Yogurt orzo salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Yogurt orzo salad

How many calories are in yogurt orzo salad, and is it diet-friendly?

Yogurt orzo salad has 120 calories per 100 g. It can fit into a balanced diet with portion control, and it provides 4.2 g protein and 1.2 g fiber per 100 g.

What is the glycemic index of yogurt orzo salad, and does it contain allergens?

Its glycemic index is 45. It contains dairy and gluten, so it is not suitable for people with dairy or gluten allergies or sensitivities.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026