Food guide

Orzo

Rice-shaped pasta; nutrition matches other durum pastas once cooked in unsalted water.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of orzo, cooked for fair comparison. Typical serving: 100 g cooked — 158 kcal per 100 g serving.

Nutrition information for Orzo
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	158 kcal	158 kcal	100 kcal
Protein	5.8 g	5.8 g	3.7 g
Carbohydrate	30.9 g	30.9 g	19.6 g
Fat	0.9 g	0.9 g	0.6 g
Fibre	1.8 g	1.8 g	1.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of orzo, with a typical serving and FDA Daily Value for adults.

Micronutrients for Orzo
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.06 mg	0.06 mg	<1%
Vitamin K	0.5 µg	0.5 µg	<1%
Thiamin	0.02 mg	0.02 mg	2%
Riboflavin	0.02 mg	0.02 mg	2%
Niacin	0.4 mg	0.4 mg	3%
Vitamin B6	0.049 mg	0.049 mg	3%
Folate	7 µg	7 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.11 mg	0.11 mg	2%
Choline	6.4 mg	6.4 mg	1%
Minerals
Calcium	7 mg	7 mg	<1%
Iron	0.5 mg	0.5 mg	3%
Magnesium	18 mg	18 mg	4%
Phosphorus	58 mg	58 mg	5%
Potassium	44 mg	44 mg	<1%
Sodium	1 mg	1 mg	<1%
Zinc	0.51 mg	0.51 mg	5%
Selenium	26.4 µg	26.4 µg	48%
Copper	0.1 mg	0.1 mg	11%
Manganese	0.32 mg	0.32 mg	14%

Source: USDA FoodData Central — Pasta, cooked, unenriched, without added salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat orzo?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Rice-shaped pasta; nutrition matches other durum pastas once cooked in unsalted water.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Lemon, Chicken, Peas.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.