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Zucchini tomato orzo Calories
Vegetable orzo dish with tomato and zucchini
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini tomato orzo (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 39.2 g of carbs, 6.3 g of protein, 5.8 g of fat and 3.8 g of fiber. Its 20.2 µg of Selenium covers 37% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Zucchini tomato orzo Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
39.2g
· 14% DV
Protein
6.3g
· 13% DV
Fat
5.8g
· 7% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 11% · Fat 22%
Zucchini tomato orzo nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 39.2 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 6.3 g | 13% |
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 tomato orzo?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (chopped) | 15 g | 19 kcal |
| ½ cup (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1.5 cup (large) | 270 g | 346 kcal |
| 2 cup (extra large) | 360 g | 461 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Zucchini tomato orzo
How do you make zucchini tomato orzo?
Zucchini tomato orzo is made by sautéing the vegetables, then simmering the orzo with tomatoes and liquid until tender. Cook onion and zucchini first, stir in the tomato and orzo, add broth or water, and simmer gently, stirring occasionally so the pasta does not stick.
Is zucchini tomato orzo made with rice or pasta?
Zucchini tomato orzo is made with pasta, not rice. Orzo is a small, rice-shaped pasta; in this dish it cooks with zucchini and tomato, which can make it look like a vegetable rice pilaf.
Can you cook zucchini tomato orzo in one pot?
Yes, zucchini tomato orzo can be cooked in one pot. Sauté the zucchini and any aromatics, add the orzo, tomatoes, and enough broth or water, then simmer and stir now and then until the orzo is tender and the liquid is mostly absorbed.
How do you keep zucchini tomato orzo from getting mushy?
To keep zucchini tomato orzo from getting mushy, use enough liquid to cook the pasta but avoid prolonged simmering. Check the orzo near the end, stop cooking as soon as it is tender, and serve it rather than leaving it covered in the hot pot.
When should you add zucchini to zucchini tomato orzo?
Add the zucchini early enough to soften but not so early that it breaks down. For zucchini tomato orzo with distinct pieces, sauté the zucchini briefly before adding the tomato and orzo; add it later if you prefer a firmer texture.
What can you serve with zucchini tomato orzo?
Zucchini tomato orzo pairs well with a green salad, grilled chicken, or roasted fish. For a vegetarian meal, serve it with chickpeas or white beans; a spoonful of yogurt or a sprinkle of feta also complements the tomato and zucchini.
Can you use canned tomatoes in zucchini tomato orzo?
Yes, canned tomatoes work in zucchini tomato orzo. They add moisture as well as tomato flavor, so reduce the other cooking liquid if the mixture looks very wet, and simmer until the orzo is tender rather than relying on a fixed amount of liquid.
What herbs go well in zucchini tomato orzo?
Basil, oregano, parsley, and thyme all work well in zucchini tomato orzo. Add dried herbs while the tomatoes simmer so their flavor infuses the dish, and stir in fresh basil or parsley near the end to keep its aroma bright.
How long does zucchini tomato orzo keep in the fridge?
Zucchini tomato orzo keeps for about three days in a covered container in the refrigerator. Reheat it in a pan with a splash of water or broth, stirring until hot; the orzo may absorb more liquid as it sits.
Can you freeze zucchini tomato orzo?
Yes, you can freeze zucchini tomato orzo, though the zucchini and pasta may be softer after thawing. Cool it promptly, freeze it in airtight portions, then thaw it in the refrigerator and reheat gently with a little water or broth.
Zucchini tomato orzo Vitamins & Minerals
Vitamins
Vitamin C
14.04mg · 16% DV
B1
0.16mg · 13% DV
B3
2.07mg · 13% DV
Vitamin K
15.3µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.47mg · 20% DV
Copper
0.18mg · 20% DV
Phosphorus
110mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
320mg · 9% DV
Zucchini tomato orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini tomato orzo
To burn the 230 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 tomato orzo?
Zucchini tomato orzo is a simple pasta dish made with small, rice-shaped orzo, diced zucchini and tomato. In Turkish home cooking, arpa şehriye is often prepared pilaf-style: the pasta is briefly toasted, then simmered with liquid until tender, with vegetables cooked in alongside it.
Serve it warm as a light lunch, a side dish, or part of a larger Mediterranean-style meal; it also works well with a crisp salad or a spoonful of plain yogurt. The tomato brings gentle acidity, while zucchini softens as it cooks. It is mainly a carbohydrate-based dish, with some fibre from the vegetables. For a lighter version, use less oil and add extra zucchini.
How Nutritious Is Zucchini tomato orzo?
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 tomato orzo 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 Zucchini tomato orzo Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini tomato orzo 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 tomato orzo Fat Profile
SATURATED
0.83g
MONOUNSATURATED
3.46g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.