⏱ 32 min totalMediterranean Orzo Salad
Per 1 serving · 165 g · 12 ingredients
of a 2,000 cal day
- Protein8.8g10% of calories
- Carbs38g42% of calories
- Fat19g48% of calories
At a glance
One serving of Mediterranean Orzo Salad (165 g) has 358 calories, with 8.8 g of protein, 38 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (48% of calories). It is high in Vitamin C (21% DV), Vitamin K (63% DV) and iron (20% DV). Keep an eye on saturated fat, which provides 24% of the daily value.
High in
20%+ of the daily value
- Vitamin C21%
- Vitamin K63%
- Iron20%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E17%
- Riboflavin (B2)14%
- Vitamin B611%
- Vitamin B1213%
- Calcium12%
Watch
20%+ of the daily value
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ oz Orzo
¹⁄₁₆ cup Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
¼ tsp Honey
¼ cloves, minced Garlic
¹⁄₁₆ cup Olive oil
⅜ cup cherry tomatoes Cherry tomatoes
¹⁄₁₆ cup Black olives
⅛ cup, crumbled Feta cheese
¹⁄₁₆ cup Parsley
½ tbsp, drained Capers
Directions
- 1
Cook pasta according to directions on package, then drain and set aside to cool slightly.
- 2
For the Lemon Dressing: combine lemon juice, salt, pepper, honey, and garlic in a food processor, then process while slowly drizzling in olive oil. Taste and then add more salt and pepper if necessary.
- 3
Combine cooked pasta with remaining ingredients then drizzle with enough dressing to coat. Toss well. Serve or refrigerate until ready. Enjoy!
- 4
Recipe inspired by: http://iowagirleats.com/2013/03/27/mediterranean-orzo-salad/
Vitamins & minerals
Amounts for 1 serving (165 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 65 μg | 7% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 76 μg | 63% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115 mg | 12% |
| Iron | 2 mg | 20% |
| Potassium | 187 mg | 4% |
| Magnesium | 15 mg | 3% |
| Phosphorus | 82 mg | 12% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 4% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 56 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 465 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 1,438 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 23 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 358 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Mediterranean Orzo Salad?
One serving of Mediterranean Orzo Salad (1 serving) has 358 calories, which works out to 216 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Mediterranean Orzo Salad high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mediterranean Orzo Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Orzo Salad?
384 mg per serving.
How much sugar is in Mediterranean Orzo Salad?
4.1 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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