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Whole Wheat Orzo

Whole Wheat Orzo

EverydayDry

Whole wheat orzo is a nutrient-dense pasta variety shaped into small, rice-like grains, crafted from 100% whole wheat flour to retain the bran and germ. This hearty alternative to traditional orzo offers significantly higher fiber and protein content, along with complex carbohydrates for sustained energy. Its nutty flavor and slightly chewy texture work well in salads, soups, and pilafs, though it contains gluten and requires longer cooking times than refined pasta versions.

Macro Impact

A 2 oz serving contains 200 calories, 6g protein, 40g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 200 calories?
Walking3.5 mph, moderate pace
46 min
YogaModerate effort, gentle pace
34 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size2 oz (56 g)
Amount per serving
Calories200
% Daily Value*
Total Fat2g
3%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium6mg
0%
Total Carbohydrate40g
15%
Dietary Fiber6g
22%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium39mg
3%
Iron3mg
15%
Potassium140mg
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
40 / 275 g
15%
Fiber
6 / 28 g
22%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
4%
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
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
15%
Arginine
0 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
15%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 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
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
39 / 1k mg
4%
Copper
0 / 1 mg
19%
Iron
3 / 13 mg
21%
Magnesium
67 / 370 mg
18%
Manganese
1 / 2 mg
27%
Phosphorous
168 / 700 mg
24%
Potassium
140 / 3k mg
5%
Selenium
17 / 55 mcg
31%
Sodium
6 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
1 / 30 mcg
4%
Molybdenum
6 / 45 mcg
12%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
7 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, macaroni (elbow), whole wheat, dry. Canadian Nutrient File. Food ID 4456.
  2. 2.Pasta, spaghetti, whole-wheat, dry. Canadian Nutrient File. Food ID 4516.

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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