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Orzo

Orzo

EverydayDry

Orzo is a rice-shaped pasta traditionally made from durum wheat semolina, offering the texture of pasta with the visual appeal of grains. Though often mistaken for rice, this Italian staple contains gluten and provides a carbohydrate-rich base with moderate protein content typical of wheat products. Its versatile shape allows it to absorb flavors well in soups, salads, and pilafs, while cooking methods mirror those of both pasta (boiled) and rice (simmered).

Macro Impact

A 2 oz serving contains 211 calories, 7g protein, 42g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 211 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
36 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
25 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size2 oz (57 g)
Amount per serving
Calories211
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate42g
15%
Dietary Fiber2g
6%
Total Sugars1g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron2mg
11%
Potassium125mg
3%

* 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
42 / 275 g
15%
Fiber
2 / 28 g
6%
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
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
4%
Omega 9
1 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
10%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
29%
Valine
0 / 2 g
18%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 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
2%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
23 / 400 mcg
6%
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
23 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
2 / 13 mg
15%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
14%
Phosphorous
57 / 700 mg
8%
Potassium
125 / 3k mg
4%
Selenium
17 / 55 mcg
31%
Sodium
3 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
6%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
8 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, dry, enriched. USDA Standard Reference, Legacy. Food ID 169736.
  2. 2.Pasta, raw. Frida. Public Food Key 305.
  3. 3.Pasta, white wheat flour, dry. Australian Nutrient Database. Public Food Key F006458.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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