Orzo Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Orzo Salad contains 145 calories, 4.5g protein, 20g carbs, and 5.5g fat per one cup (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 4.5g | 9% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 5.5g | 7% |
| Fiber | 1.8g | 6% |
| Sugar | 2.5g | -- |
| Saturated Fat | 1.0g | 5% |
| Cholesterol | 2.0mg | 1% |
| Sodium | 280.0mg | 12% |
| Potassium | 12.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.10mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Orzo Salad Good for You?
Orzo Salad provides 145 calories per one cup (200g) with 4.5g protein, 20g carbohydrates, and 5.5g fat. It is a source of sodium (12% dv), iron (833% dv), zinc (636% dv).
Cold pasta salad made with orzo (rice-shaped pasta), mixed vegetables, olive oil, and herbs, commonly served as a side dish
Key Health Benefits of Orzo Salad
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Orzo Salad Nutrition with Gram
Use Gram to log orzo salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in orzo salad?
Orzo Salad contains 145 calories per one cup (200g).
How much protein is in orzo salad?
Orzo Salad provides 4.5g of protein per one cup (200g).
How many carbs are in orzo salad?
Orzo Salad has 20g of carbohydrates per one cup (200g).
Is orzo salad good for tracking nutrition?
Yes. Orzo Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use orzo salad in a meal plan?
Use Orzo Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track orzo salad and thousands of other foods with the Gram app.