Orzo is an enticing rice short-cut pasta, which is commonly used for Mediterranean dishes. Read more Orzo Nutrition Facts here.
It is made from durum wheat semolina flour orzo has been classified an “pastina”–a small pasta used in soups and other dishes in which it is more of a filler rather than the main ingredient that the food is. It is also served as a dish to serve as a side, similar to how you use rice, or as a part of pasta salads.
“Orzo” is actually Italian meaning “barley,” and orzo is similar to barley when it is unprocessed. There are many different kinds of orzo pasta , and the nutrition information differs according to the size, if it’s made from refined or whole flour, as well as other elements like additives.
Orzo Nutrition Facts
The nutrition data for 1/2 cup orzo (Harris Teeter brand) is supplied through the United States Department of Agriculture (USDA)1 .
- Calories: 210
- Fat: 1g
- Sodium: 0mg
- Carbohydrates: 41g
- Fiber: 2g
- Sugars: 2g
- Protein: 7g
All of us require carbohydrates in some form in some form, from any source, for optimal functioning. Carbohydrates are brain’s primary fuel source, and offer the fastest energy source for your body, especially when you’re undergoing an intensive training session. Orzo is rich in carbohydrates, which makes it an excellent energy source for all the tasks of your day.
How to Choose Good Carbs and Avoid Bad Carbs
Orzo does not contain a lot of fat–just one gram in a half-cup. So as a food item on its own it’s not offering the health benefits (or disadvantages) associated with lots of dietary fat.
However, you can mix orzo with tasty fat sources like avocado, olive oil, chopped avocado or olives to ramp up the amount of healthy fat in your food. By doing this, you will be rewarded with advantages such as higher cholesterol levels, less risk of developing heart disease, and the ability to have a healthy brain.5
For pasta, orzo packs an impressive protein punch. The particular Harris Teeter brand of orzo provides seven grams of protein per half-cup. This is higher than what you can get from the entire cup of oatmeal–and Oats are thought to be among the grains with the highest protein content.
Protein from the diet plays a variety of vital roles in the body which contribute to muscle growth,6 healthy aging, tissue and bone health, as well as appetite control.9
What Is the High-Protein Diet?
Vitamins and Minerals
Orzo is generally composed of refined grain. There are some brands that are made from whole grains that can contain minerals and vitamins such as thiamine, niacin folate, magnesium manganese, zinc and. Whole-grain products also contain a lot of antioxidants that can benefit your health in many ways. If the orzo you select is made of refined grains, it might be enhanced. These grains are rich in nutritional elements (such for instance B vitamins) that are added in after removal during the process.
The Nutrients of Enriched and Fortified Foods
Orzo can provide health benefits, however the benefits could depend on the kind you purchase.
When you eat orzo, especially it is paired with other foods that are nutritious could give you that fuel boost that you’ve been waiting for. Our bodies and brains love the use of carbohydrates for fuel. There are plenty of in orzo.
Keeps You Full
Orzo that is refined may not have enough fiber to satisfy you for a prolonged time. But whole-grain orzo is able to keep your stomach full for a lengthy period of time, particularly if you serve it alongside meat, vegetables, poultry or even fish. The addition of the olive oil in your pasta could increase the amount of food you eat and provide long-lasting satisfaction because of the healthy fat acids present in the oil.
Many believe that orzo is a grain with no gluten however this is not the case. Because orzo is wheat flour however, it’s not a food that is gluten-free and those who suffer from allergy to gluten or have an insensitivity to gluten are advised to avoid eating orzo.
Since gluten-free diets have been gaining popularity It’s easy to locate Gluten-free “orzo.” Many supermarkets carry brands like DeLallo Gluten-Free Orzo that is made up of 70 % corn and 30% rice flour. If you suffer from celiac illness or non-celiac gluten intolerance be sure to go through the ingredient list on the orzo you purchase. There are other alternatives to orzo to avoid gluten.
There’s no downside with eating orzo pasta except if you have to adhere to an autoimmune diet that is gluten-free. Overall, orzo provides many advantages over drawbacks It’s also tasty and filling.
A thing to be aware of but is the high calorie content. As a reference, orzo has approximately 50 % more calories than identical quantity of rice that is white. Orzo is a very dense food, so if trying to shed some weight, ensure that you look up the nutritional facts label and take note of the portion size on the product that you buy.
Also, remember that refined white grain products do not provide all the benefits that whole-grain foods do. refined consumption of grains (along along with consumption of whole grains) is linked with bloating, blood sugar fluctuations,11 and bad moods.12
Gluten-Free Apps To Make Food Shopping and Dining Out a Lot Easier
There are likely to be many kinds of orzo at the local grocery store.
Here are a few kinds of orzo you’re likely find on the shelves of your local supermarket:
- Whole-grain orzo
- Enriched orzo
- Tri-color orzo
- Organic orzo
- Gluten-free orzo
Certain companies also produce orzo that is pre-seasoned, or even flavored like:
Sun-dried tomato orzo
Spinach garlic orzo
When It’s Best
It is readily available at grocery stores and in supermarkets. Of obviously, durum wheat has the same growing season as any other crop, but since the grains are harvested in mass quantities and then made into food items and ingredients that are shelf-stable that you do not have to be concerned about it. For most consumers orzo is on sale throughout the year.
Storage and Food Safety
Orzo as with all pastas made from dry ingredients is shelf-stable. It will last within your cupboards for quite a while even after opening the container it came in. After cooking orzo, just put the leftovers in an food storage container and place it in the fridge. Orzo that has been refrigerated and cooked can last for a few days or one week in the refrigerator. If you spot the appearance that mold is present, then it’s recommended to discard any remaining orzo.
How to Prepare Orzo?
One of the biggest benefits of orzo is that It’s incredibly easy to make! To make orzo a hit, cook it the same way as you would other pasta. The package you purchase will come with specific instructions on it, however, you should always follow these general guidelines when cooking orzo
Bring the water to an unbeatable boil on your stove
Put the orzo in the bin.
Bring the pot back up to the point of boiling for 8 to 10 minutes (longer for those who prefer more delicate orzo)
The liquids of your pot into a colander to let the water
Pro tip Pro tip: Toss orzo that has been cooked into olive oil so as to avoid the clumping
Then, you can cook orzo and add it to any food you’d like to eat.