Raw orzo

Raw orzo

Grain

Item Rating: 79/100

1 serving (56 grams) contains 210 calories, 6.7 grams of protein, 0.8 grams of fat, and 43.7 grams of carbohydrates.

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840
calories
26.9
protein
174.7
carbohydrates
3.4
fat

Nutrition Information

1 cup (224g)
Calories
840
% Daily Value*
Total Fat 3.4 g 4%
Saturated Fat 0.7 g 3%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 11.2 mg 0%
Total Carbohydrates 174.7 g 63%
Dietary Fiber 6.7 g 23%
Sugars 4.5 g
protein 26.9 g 53%
Vitamin D 0 mcg 0%
Calcium 44.8 mg 3%
Iron 4.0 mg 22%
Potassium 224 mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🧂 Low sodium
🧂 Low salt

Source of Calories

83.5%
12.9%
3.7%
Fat: 30 cal (3.7%)
Protein: 107 cal (12.9%)
Carbs: 698 cal (83.5%)

About Raw orzo

Raw orzo is a versatile pasta shaped like grains of rice, traditionally originating from Italian cuisine. Made primarily from durum wheat semolina, it’s a rich source of complex carbohydrates, providing sustained energy for daily activities. Raw orzo contains protein and some dietary fiber, though it’s generally low compared to whole-grain alternatives. It’s cholesterol-free and low in fat, making it a heart-friendly choice when prepared with wholesome ingredients. However, because it’s typically refined, raw orzo may lack the nutrient density found in whole-grain options. It serves as a neutral base for soups, salads, and casseroles, absorbing flavors from herbs, spices, and broths. Pairing it with nutrient-dense vegetables, lean proteins, and healthy fats can make it a balanced addition to a meal. Whether enjoyed warm or cold, raw orzo offers a satisfying texture that complements a wide range of dishes from Mediterranean to contemporary cuisines.