Orzo - calories, carbs, nutrition
Orzo contain several important nutrients: 0.333 cup uncooked only contains 210 calories, on average. However, more than 82% of orzo is composed of carbs 42 grams. It also contains 1 grams of fat, 7 grams of protein and 3 grams of sugar.
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210 | 42 g (82%) | 7 g (14%) | 1 g (4%) | 3 g |
Orzo Nutritional Facts
Serving Size: 0.333 cup uncooked
- Carbs - 42 g
- Dietary Fiber - 2 g
- Sugars - 3 g
- Fat - 1 g
- Saturated - 0 g
- Polyunsaturated - 0 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 7 g
- Sodium - 20 mg
- Potassium - 0 mg
- Cholesterol - 0 mg
- Vitamin A - 0 %
- Vitamin C - 0 %
- Calcium - 0 %
- Iron - 10 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in orzo?
Orzo contain around 210 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of orzo:
- 0.333 cup uncooked: 210 grams
- 1 cup uncooked: 630.6 grams
- 1 container (5 3/10 cup uncookeds ea.): 3360 grams
If you are unsure about the size of your orzo, you can estimate that an average orzo contains about 210 calories. About 82% of orzo calories come from carbs, 14% from protein, and 4% from fat.
How many carbs are in orzo?
Here is the carb content of standard serving sizes orzo:
- 0.333 cup uncooked: 42 grams
- 1 cup uncooked: 126.1 grams
- 1 container (5 3/10 cup uncookeds ea.): 672 grams
Orzo also contains 2 grams of fiber, depending on its size. You can subtract 2 grams if you are looking for the net carb content 40 (net carbs = total carbs - fiber).
How does Orzo fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 1/67 g | 66 g |
| Sodium | 20/2300 mg | 2280 mg |
| Cholesterol | 0/300 mg | 300 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Carbohydrates | 42/250 g | 208 g |
| Sugar | 3/75 g | 72 g |
| Fiber | 2/25 g | 23 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 210/2000 Cal | 1790 Cal |
| Fat | 1/67 g | 66 g |
| Carbohydrates | 42/250 g | 208 g |
| Protein | 7/75 g | 68 g |
How long would it take to burn off 210 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 32 minutes
- Running - 21 minutes
- Cleaning - 77 minutes
- Diving - 76 minutes
- Bodyflex - 85 minutes
- Skating - 90 minutes
- Basketball - 50 minutes
- Riding - 50 minutes
- Squash - 45 minutes
- Skiing - 56 minutes
- Infrared Sauna - 78 minutes
- Baby Sitting - 97 minutes
How many protein are in orzo?
Orzo is a good source of quality protein, with just 0.333 cup uncooked containing 7 grams.
Look at the list of protein content in different servings of orzo:
- 0.333 cup uncooked: 7 grams
- 1 cup uncooked: 21 grams
- 1 container (5 3/10 cup uncookeds ea.): 112 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in orzo?
However, despite having all the nutritious qualities of orzo, 0.333 cup uncooked of orzo comes with almost 3 extra grams of added sugar.
Compare the sugar content of different servings of orzo:
- 0.333 cup uncooked: 3 grams
- 1 cup uncooked: 9 grams
- 1 container (5 3/10 cup uncookeds ea.): 48 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in orzo?
Orzo contain on average 1 grams of total fat per serve (0.333 cup uncooked) – the majority - 1 grams - of that fat is also classified as unsaturated, with only 0 grams being saturated fat.
Here is an example of the fat content in popular servings of orzo:
- 0.333 cup uncooked: 1 grams
- 1 cup uncooked: 3 grams
- 1 container (5 3/10 cup uncookeds ea.): 16 grams
