Super source
Energy
352 kcal · 18% DV target
Orzo is a versatile, rice-shaped pasta traditionally made from durum wheat semolina, widely used in Mediterranean and Middle Eastern cuisines for its ability to absorb flavours in soups and pilafs.
When cooked and then cooled, orzo develops resistant starch (a type of fibre that resists digestion), which acts as a prebiotic to support beneficial gut bacteria.
As a refined grain product, orzo has a lower glycemic index than many other pastas when cooked 'al dente' (firm to the bite), which slows the rate at which carbohydrates are converted into glucose.
Compared to brown rice or whole-wheat grains, standard orzo is lower in insoluble fibre, making it easier to digest for those with sensitive gastrointestinal tracts while still providing a dense energy source.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
352 kcal · 18% DV target
11.8 g · 24% DV target
74.0 g · 27% DV target
0.68 g · Top 21% of grains & starches
0.16 mg · 13% DV target
54.5 mg · 13% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Keep in original packaging or airtight container
Applies to cooked orzo only
Wheat production generally has a lower carbon and water footprint compared to animal proteins or rice.
Despite its rice-like appearance, the name 'orzo' is actually the Italian word for barley, referencing the grain it was originally designed to mimic.