⏱ 20 min total

Orzo with Zucchini and Tomato

Name: Orzo with Zucchini and Tomato
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 ½ oz Orzo; ⅛ large Zucchini; ¼ plum tomato Tomatoes; ½ cloves, minced Garlic; ¼ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¹⁄₁₆ cup Parmesan cheese

Per 1 serving · 108 g · 8 ingredients

Calories

213

11%
of a 2,000 cal day

Protein
7.9g
14% of calories
Carbs
34g
62% of calories
Fat
5.7g
23% of calories

Portion

✓ Low sodium

At a glance

One serving of Orzo with Zucchini and Tomato (108 g) has 213 calories, with 7.9 g of protein, 34 g of carbohydrates and 5.7 g of fat. Most of its energy comes from carbs (62% of calories).

Per 100 g

196cal

medium energy density

Protein per 100 cal

3.7g

Net carbs

32g

carbs minus fiber

Fiber

2.1g

2.2 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

Vitamin C11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Cook the orzo in a large pot of salted water until al dente, following package instructions.
2
Reserve about 1/2 cup of the cooking liquid before draining the orzo. Drain the orzo in a colander and add olive oil to the pot.
3
Sauté the minced garlic in the pot for 1 minute until fragrant. Add the diced zucchini and tomatoes, season with salt and pepper, and cook for 3 to 4 minutes until tender.
4
Add the cooked orzo back into the pot and stir to combine. Add some of the reserved cooking liquid if needed to prevent the pasta from becoming dry.
5
Stir in the freshly grated Parmesan cheese and serve.

Vitamins & minerals

Amounts for 1 serving (108 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	22 μg	2%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	4%
Vitamin K	5 μg	4%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	5%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	8%
Folate (B9)	12 μg	3%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.1 mg	3%
Choline	6 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	0.3 mg	4%
Potassium	153 mg	3%
Magnesium	12 mg	3%
Phosphorus	58 mg	8%
Zinc	0.3 mg	3%
Copper	0 mg	4%
Manganese	0.1 mg	5%
Selenium	1 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	16 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	122 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	399 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.2 g	—
Retinol	11 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 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 μg	—

Burning 213 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

40min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Orzo with Zucchini and Tomato?

One serving of Orzo with Zucchini and Tomato (1 serving) has 213 calories, which works out to 196 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Orzo with Zucchini and Tomato high in protein?

Not especially. It has 7.9 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Orzo with Zucchini and Tomato keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Orzo with Zucchini and Tomato?

128 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Orzo with Zucchini and Tomato?

2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (108 g)

Calories213

% Daily Value*

Total fat 5.7g	7%
Saturated fat 1.4g	7%
Trans fat 0g
Cholesterol 3.6mg	1%
Sodium 128mg	6%
Total carbohydrate 34g	12%
Dietary fiber 2.1g	8%
Total sugars 2.2g
Protein 7.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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