⏱ 28 min totalLemon Orzo Goat Cheese Salad
Per 1 serving · 181 g · 15 ingredients
of a 2,000 cal day
- Protein11g16% of calories
- Carbs30g44% of calories
- Fat12g41% of calories
At a glance
One serving of Lemon Orzo Goat Cheese Salad (181 g) has 273 calories, with 11 g of protein, 30 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (21% DV), Vitamin C (41% DV) and Vitamin K (22% DV). Keep an eye on sodium and saturated fat, which provide 24% and 26% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Vitamin C41%
- Vitamin K22%
- Iron25%
- Copper30%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A16%
- Riboflavin (B2)10%
- Vitamin B613%
- Phosphorus15%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup dry Orzo
¹⁄₁₆ tsp Lemon zest
¾ tbsp Lemon juice
¼ tbsp Olive oil- 🥄⅛ tsp Salt
⅛ tsp Garlic
¹⁄₁₆ tsp Honey
¹⁄₁₆ tsp Black pepper
⅛ cup Black olives
⅛ cup slices Cucumber
⅛ cup, chopped Red bell pepper
¼ cup, chopped or sliced Tomatoes
¹⁄₁₆ cup, chopped Scallions
¼ tbsp Dill
⅛ cup Goat cheese
Directions
- 1
Cook orzo according to package directions until al dente. Drain and rinse with cold water; drain and place in a large bowl.
- 2
While the orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat.
- 3
Add the olives, cucumber, red bell pepper, tomatoes, scallions and dill to the pasta and dressing; toss gently to combine. Sprinkle with goat cheese. Can be chilled or served immediately.
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 145 μg | 16% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 27 μg | 22% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 74 mg | 7% |
| Iron | 2 mg | 25% |
| Potassium | 213 mg | 5% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 103 mg | 15% |
| Zinc | 1 mg | 5% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.1 mg | 6% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 51 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 617 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,158 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 87 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 273 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Lemon Orzo Goat Cheese Salad?
One serving of Lemon Orzo Goat Cheese Salad (1 serving) has 273 calories, which works out to 150 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Lemon Orzo Goat Cheese Salad high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon Orzo Goat Cheese Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon Orzo Goat Cheese Salad?
560 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon Orzo Goat Cheese Salad?
3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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