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Zucchini, carrot and orzo sauté Calories
Light sauté dish with vegetables and orzo
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini, carrot and orzo sauté (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 26.6 g of carbs, 4.7 g of protein, 5.6 g of fat and 3.4 g of fiber. Its 423 µg of Vitamin A covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini, carrot and orzo sauté Nutrition Facts
Selected: 1 cup (medium) · 180 g
173
KCAL / 180G
Carbs
26.6g
· 10% DV
Protein
4.7g
· 9% DV
Fat
5.6g
· 7% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Zucchini, carrot and orzo sauté nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 3.4 g | 12% |
| Protein | 4.7 g | 9% |
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 Zucchini, carrot and orzo sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 173 kcal |
| 1 tablespoon (small) | 18 g | 17 kcal |
| 1 piece (half) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 cup (small) | 140 g | 134 kcal |
| 1 serving (medium) | 180 g | 173 kcal |
| 1 cup (large) | 240 g | 230 kcal |
| 1 serving (large) | 280 g | 269 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Zucchini, carrot and orzo sauté
How do you make zucchini, carrot and orzo sauté?
To make zucchini, carrot and orzo sauté, soften the carrot in a pan first, then add the zucchini and orzo. Stir in hot water or broth and simmer until the orzo is tender, adding liquid gradually so the vegetables do not turn mushy.
What kind of orzo should you use for zucchini, carrot and orzo sauté?
Use regular rice-shaped orzo pasta for zucchini, carrot and orzo sauté. Toasting it briefly in the pan before adding liquid brings out a nutty flavor; avoid substituting large pasta shapes, which need a different cooking time.
How do you keep zucchini, carrot and orzo sauté from getting mushy?
Keep zucchini, carrot and orzo sauté from getting mushy by adding the zucchini after the carrot and cooking the orzo only until tender. Add broth gradually, and serve promptly because the pasta continues to absorb liquid as it rests.
Can you make zucchini, carrot and orzo sauté in one pan?
Yes, zucchini, carrot and orzo sauté can be made in one pan. Sauté the vegetables, stir in the orzo, and cook it in the same pan with hot liquid; this lets the pasta absorb flavor while keeping cleanup simple.
What can you serve with zucchini, carrot and orzo sauté?
Zucchini, carrot and orzo sauté pairs well with grilled chicken, fish, or a crisp green salad. For a simple meat-free meal, serve it with yogurt or beans; these sides complement the mild vegetables without overpowering them.
Can you use frozen zucchini in zucchini, carrot and orzo sauté?
Yes, frozen zucchini can be used in zucchini, carrot and orzo sauté, but it releases more water and becomes softer than fresh zucchini. Thaw and drain it first, then add it near the end so the orzo does not overcook.
How do you add more flavor to zucchini, carrot and orzo sauté?
Build flavor in zucchini, carrot and orzo sauté by briefly toasting the orzo and seasoning the vegetables with garlic, black pepper, lemon, or fresh herbs. A little grated cheese stirred in at the end also adds savory depth.
Can you make zucchini, carrot and orzo sauté without broth?
Yes, zucchini, carrot and orzo sauté can be made with hot water instead of broth. Sautéing the vegetables and orzo first helps develop flavor; season the cooking liquid with salt, pepper, and herbs to keep the dish savory.
How long does zucchini, carrot and orzo sauté keep in the fridge?
Zucchini, carrot and orzo sauté keeps for about three to four days in a covered container in the refrigerator. The orzo will absorb moisture as it sits, so loosen leftovers with a splash of water when reheating.
Can you freeze zucchini, carrot and orzo sauté?
Yes, you can freeze zucchini, carrot and orzo sauté, although the zucchini may soften and the orzo may lose some of its texture after thawing. Freeze it in airtight portions, thaw in the refrigerator, and reheat until steaming hot.
Zucchini, carrot and orzo sauté Vitamins & Minerals
Vitamins
Vitamin A
423µg · 47% DV
Vitamin K
19.44µg · 16% DV
Vitamin C
13.32mg · 15% DV
B6
0.2mg · 12% DV
Minerals
Selenium
11µg · 20% DV
Manganese
0.34mg · 15% DV
Sodium
324mg · 14% DV
Copper
0.13mg · 14% DV
Potassium ⭐
378mg · 11% DV
Zucchini, carrot and orzo sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, carrot and orzo sauté
To burn the 173 calories in 1 cup (medium) (180 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 Zucchini, carrot and orzo sauté?
Zucchini, carrot and orzo sauté is a simple stovetop dish of vegetables cooked with small pasta. The Turkish name refers to şehriye, a small pasta used in soups and pilafs; depending on the recipe, it may be rice-shaped or fine and vermicelli-like, rather than Italian orzo specifically.
The vegetables turn tender while the pasta stays pleasantly firm, making this an easy side dish or light lunch. Serve it warm alongside grilled food, or add yogurt for a more filling meal. It gets much of its substance from the pasta, while the zucchini and carrot add fibre and volume; use a modest amount of oil and plenty of vegetables for a lighter version.
How Nutritious Is Zucchini, carrot and orzo sauté?
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 Zucchini, carrot and orzo sauté Processed?
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.
Does Zucchini, carrot and orzo sauté Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini, carrot and orzo sauté 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
Zucchini, carrot and orzo sauté Fat Profile
SATURATED
0.81g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.