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Orzo Pasta (cooked) Calories, Macros & Key Nutrients

Orzo Pasta (cooked) contains 130 kcal per 100g, with 4.5g of protein, 25.0g of carbohydrates, and 0.5g of fat. Low in fat, with just 0.5g per 100g. A vegan-friendly option.

  • Contains: Gluten
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 1.30mg, Calcium 18.0mg, Vitamin C 0.0mg
A cup of cooked orzo is about 208 kcal, not the 130 kcal shown per 100g. Here's the real breakdown, plus whether it's actually lower calorie than regular pasta.

Cooked Orzo Pasta Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g130 kcal4.5g25.0g0.5g
1 cup160g208 kcal7.2g40.0g0.8g

These figures are for cooked orzo. Dry, uncooked orzo is roughly three times the calories of its cooked weight, since it absorbs a lot of water as it boils, so don't confuse the two when comparing figures across sites.

Is Orzo Lower Calorie Than Regular Pasta?

No, not really. Orzo is just a small, rice-shaped pasta made from the same durum wheat semolina as spaghetti or penne, so cooked orzo and cooked regular pasta land in roughly the same range, both around 130 to 160 kcal per 100g depending on the exact brand and how much water it absorbs. The small shape doesn't change the calorie count, it just changes the texture and cooking time. It's a decent source of complex carbohydrate (25.0g per 100g) and naturally low in fat. It's naturally halal, kosher, vegan and vegetarian, and is flagged for gluten as its allergen.

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Nutritional Overview

Orzo Pasta (cooked) is a food item that can be part of a varied diet. Per 100g serving, it provides 130 kcal of energy, 4.5g of protein, 25.0g of carbohydrates, and 0.5g of fat.

With just 0.5g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Orzo Pasta (cooked) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Rather than guess, the real number for Orzo Pasta (cooked) is 130 kcal per 100g. Our food calorie counter uk keeps that logged accurately alongside everything else.

Frequently Asked Questions

How many calories are in Orzo Pasta (cooked)?

Orzo Pasta (cooked) contains 130 kcal per 100g, which is approximately 7% of the recommended daily intake of 2,000 kcal for an average adult.

Is Orzo Pasta (cooked) low in fat?

Yes, Orzo Pasta (cooked) contains only 0.5g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Orzo Pasta (cooked) low in sugar?

Yes, Orzo Pasta (cooked) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Orzo Pasta (cooked) low in salt?

Yes, Orzo Pasta (cooked) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Orzo Pasta (cooked) suitable for vegans?

Yes, Orzo Pasta (cooked) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 130 kcal and 4.5g of protein per 100g.

Does Orzo Pasta (cooked) contain any allergens?

Yes, Orzo Pasta (cooked) contains the following allergens: gluten. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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