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Zucchini Orzo Sauté Calories
Light vegetable-and-grain dish with fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Orzo Sauté (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 27.4 g of carbs, 5 g of protein, 6.7 g of fat and 3.2 g of fiber. Its 14.8 µg of Selenium covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini Orzo Sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
187
KCAL / 180G
Carbs
27.4g
· 10% DV
Protein
5g
· 10% DV
Fat
6.7g
· 9% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 11% · Fat 31%
Zucchini Orzo Sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 243 mg | 11% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 3.2 g | 11% |
| Protein | 5 g | 10% |
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 Serving of Zucchini Orzo Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 187 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (small) | 120 g | 125 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 cup (medium) | 180 g | 187 kcal |
| 1.5 cup (large) | 240 g | 250 kcal |
| 1 serving (large) | 280 g | 291 kcal |
| 2 cup (extra large) | 360 g | 374 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Zucchini Orzo Sauté
How do you make Zucchini Orzo Sauté?
Zucchini Orzo Sauté is made by cooking orzo and zucchini until tender, then combining them in a pan. Toasting the orzo first adds a nutty flavor; cook the zucchini briefly so it keeps some bite.
What is orzo in Zucchini Orzo Sauté?
Orzo in Zucchini Orzo Sauté is a small, rice-shaped pasta, not a grain of rice. It cooks quickly and gives the dish a soft, slightly chewy texture that pairs well with tender zucchini.
How do you stop zucchini from getting soggy in Zucchini Orzo Sauté?
To keep zucchini from getting soggy in Zucchini Orzo Sauté, cook it in a wide, hot pan in a single layer where possible. Avoid overcrowding, and add salt near the end so the zucchini releases less water while cooking.
Can you cook the orzo and zucchini together in Zucchini Orzo Sauté?
Yes, you can cook the orzo and zucchini together in Zucchini Orzo Sauté if you add enough cooking liquid for the pasta. Add the zucchini later than the orzo so it does not turn mushy before the pasta is ready.
What should you serve with Zucchini Orzo Sauté?
Serve Zucchini Orzo Sauté with grilled chicken or fish, a bean salad, or a simple green salad. A spoonful of yogurt or a squeeze of lemon also works well alongside the zucchini and pasta.
Can you use rice instead of orzo in Zucchini Orzo Sauté?
Yes, rice can replace the orzo in Zucchini Orzo Sauté, but the dish will have a different texture and cooking time. Use the amount of liquid and cooking method appropriate for the rice rather than following pasta directions.
Can you make Zucchini Orzo Sauté with yellow squash instead of zucchini?
Yes, yellow summer squash works in Zucchini Orzo Sauté as a close substitute for zucchini. Cut it into similar-sized pieces and cook it until just tender; like zucchini, it can become watery if the pan is crowded.
Is Zucchini Orzo Sauté served hot or cold?
Zucchini Orzo Sauté is usually served warm or hot, when the orzo is tender and the zucchini still has some texture. You can also serve leftovers chilled as a pasta salad, adding lemon or fresh herbs before eating.
How long does Zucchini Orzo Sauté keep in the fridge?
Zucchini Orzo Sauté keeps for about 2–3 days in a covered container in the refrigerator. Refrigerate it after it cools, and reheat only the portion you plan to eat.
Can you freeze Zucchini Orzo Sauté?
Yes, you can freeze Zucchini Orzo Sauté, but the zucchini may soften and release water after thawing, while the orzo may lose its firm texture. Freeze individual portions and thaw them in the refrigerator before reheating.
Zucchini Orzo Sauté Vitamins & Minerals
Vitamins
Vitamin C
16.56mg · 18% DV
B6
0.23mg · 14% DV
B1
0.16mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Selenium
15µg · 27% DV
Copper
0.18mg · 20% DV
Manganese
0.43mg · 19% DV
Phosphorus
106mg · 15% DV
Sodium
243mg · 11% DV
Potassium ⭐
317mg · 9% DV
Zucchini Orzo Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Orzo Sauté
To burn the 187 calories in 1 serving (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 Orzo Sauté?
Zucchini orzo sauté brings tender zucchini together with orzo, the small rice-shaped pasta also known as risoni. The pasta cooks alongside the vegetables and takes on their savoury juices; onion or tomato can be included, depending on the cook. It makes a simple, home-style side or a light meal.
The zucchini turns soft while the orzo stays pleasantly tender, so the dish works warm on its own or alongside grilled fish, chicken or beans. It is a vegetable-and-pasta option with some fibre and modest protein; each 100 g provides 1.8 g of fibre. For a more filling plant-based plate, pair it with chickpeas or lentils, or add a fresh salad for contrast.
How Nutritious Is Zucchini 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 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 Orzo Sauté Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Orzo Sauté Good For?
Vegan
✓ 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 Orzo Sauté Fat Profile
SATURATED
0.94g
MONOUNSATURATED
4.27g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.