⏱ 20 min totalTomato Basil Orzo
Per 1 serving · 93 g · 6 ingredients
of a 2,000 cal day
- Protein5.8g12% of calories
- Carbs34g69% of calories
- Fat4.2g19% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Tomato Basil Orzo (93 g) has 200 calories, with 5.8 g of protein, 34 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (69% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Iron11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup dry Orzo
¼ tbsp Olive oil
½ cloves, minced Garlic
¼ cup, chopped or sliced Tomatoes
⅛ tsp, leaves Basil- 🥄¼ dash Salt
Directions
- 1
Bring a large pot of water to a boil. Add the orzo and cook according to package directions until al dente, about 8–10 minutes. Drain well and set aside, reserving a few tablespoons of cooking water if desired.
- 2
Warm olive oil in a large skillet over medium heat. Add the minced garlic and cook just until fragrant, about 1 minute.
- 3
Stir in the diced tomatoes and cook until they soften and release some juices, 3–4 minutes.
- 4
Add the cooked orzo to the skillet along with the dried basil and salt. Toss to combine, adding a spoonful of reserved pasta water if the mixture seems dry.
- 5
Cook, stirring occasionally, until heated through and the flavors meld, 2–3 minutes.
- 6
Serve warm.
Vitamins & minerals
Amounts for 1 serving (93 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 7 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9 mg | 1% |
| Iron | 1 mg | 11% |
| Potassium | 115 mg | 2% |
| Magnesium | 6 mg | 1% |
| Phosphorus | 13 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Copper | 0 mg | 3% |
| Manganese | 0.1 mg | 4% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 46 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 202 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 | 0.2 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 1,158 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 200 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Tomato Basil Orzo?
One serving of Tomato Basil Orzo (1 serving) has 200 calories, which works out to 214 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Tomato Basil Orzo high in protein?
Not especially. It has 5.8 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tomato Basil Orzo keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato Basil Orzo?
41 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tomato Basil Orzo?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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