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Gluten-Free Orzo

Gluten-Free Orzo

EverydayDry

Gluten-free orzo is a rice-shaped pasta alternative typically made from corn, rice, or other gluten-free grains instead of traditional wheat. This specialty pasta maintains the classic short, grain-like shape of conventional orzo while being safe for those with celiac disease or gluten sensitivity. When cooked, it provides a tender texture similar to its wheat-based counterpart, making it ideal for soups, pilaf-style dishes, and cold pasta salads.

Macro Impact

A 2 oz serving contains 171 calories, 4g protein, 25g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
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29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size2 oz (57 g)
Amount per serving
Calories171
% Daily Value*
Total Fat6g
8%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol90mg
30%
Sodium95mg
4%
Total Carbohydrate25g
9%
Dietary Fiber2g
7%
Total Sugars1g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium80mg
6%
Iron1.0mg
6%
Potassium114mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
25 / 275 g
9%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
6%
Trans
0 g
Cholesterol
90 / 300 g
30%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
3 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
13%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
11%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
0 / 2 mcg
12%
Folate
17 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
80 / 1k mg
8%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
8%
Magnesium
11 / 370 mg
3%
Manganese
0 / 2 mg
8%
Phosphorous
57 / 700 mg
8%
Potassium
114 / 3k mg
4%
Selenium
9 / 55 mcg
16%
Sodium
95 / 2.3k mg
4%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pasta, gluten-free, corn, cooked. USDA Standard Reference, Legacy. Food ID 168900.
  2. 2.Pasta, gluten-free, brown rice flour, cooked, TINKYADA. USDA Standard Reference, Legacy. Food ID 172026.
  3. 3.Pasta, gluten-free, corn and rice flour, cooked. USDA Standard Reference, Legacy. Food ID 173265.
  4. 4.Pasta, gluten free, boiled from dry, no added salt. Australian Nutrient Database. Public Food Key F006429.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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