Portion, fiber and the rest of the meal
A calorie count alone cannot establish that orzo is healthy or causes weight loss. The USDA pasta record supplies some fiber and protein; serving size, added ingredients and the rest of your diet matter. Vegetables and lentils can be logged separately alongside it.
Orzo is a pasta shape
San Giorgio lists wheat semolina and durum flour for its orzo. We cite that ingredient list only to establish the wheat-pasta identity, not to borrow brand nutrition. Our 140–200 g portion is an editorial cooked-weight assumption; dry pasta weights need a dry record.
USDA records: compare the same edible weight
Each reference row is per 100 g. Food states and alternatives stay separate. Additional soda rows use the recorded can weight. Missing nutrients stay Unknown; a displayed zero can be a small value rounded to one decimal.
| Food, preparation and source | Calories (kcal) | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Total sugars (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Pasta, cooked, enriched, without added salt · FDC 169737100 g · 100 g reference | 158 kcal | 5.8 g | 0.9 g | 30.9 g | 1.8 g | 0.6 g | 1 mg |
Portion scenarios and calculation
Assumptions: 140–200 g cooked plain orzo. These weights are editorial models unless explicitly labeled USDA portions. Choose one alternative for each component; do not add alternative recipes together.
For every nutrient: USDA amount per 100 g × edible grams ÷ 100, summed across ingredients. The range is the minimum and maximum across the disclosed record alternatives and weight endpoints, calculated before rounding. Calories use whole kcal; g and mg use at most one decimal, with decimal ROUND_HALF_UP and no trailing zeros.
- 221 kcalFDC 169737 × 140 g
- 316 kcalFDC 169737 × 200 g
Combined scenario ranges: protein 8.1–11.6 g; fat 1.3–1.9 g; carbohydrate 43.2–61.7 g; fiber 2.5–3.6 g; total sugars 0.8–1.1 g; sodium 1.4–2 mg. Nutrient minima can come from different alternatives, so the low values do not necessarily describe one meal.
Plan the portion alongside other foods
Use a matching preparation and edible weight when logging each part of a meal. These guides explain separate foods or drink choices; their portion estimates are not interchangeable.
Common questions
Is orzo healthy?
Generic enriched cooked wheat pasta approximates cooked orzo. This is not a measured orzo-specific analysis. The model excludes oil, butter, sauce and cheese.
How is this estimate calculated?
Use the listed USDA records and 140–200 g cooked plain orzo. Multiply each per-100-g nutrient by edible grams divided by 100, then sum components. Alternatives are separate scenarios. The range describes the disclosed scenarios, not a confidence interval or official brand nutrition.
📚 Sources and limits
USDA FoodData Central, SR Legacy: April 2018 dataset, records released April 2019. Source amounts and household portions were extracted from the locally archived USDA CSV. This is historical generic food composition, not a current branded label.
San Giorgio orzo ingredient list, checked October 29, 2026: semolina (wheat) and durum flour (wheat). Ingredient identity only; its nutrition numbers are not used.
San Giorgio is a trademark of its owner. KaloCam is not affiliated with, sponsored by or endorsed by San Giorgio.