SparkPeople Advertisers Keep the Site Free
Nutrition Facts
Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving
  • Calories 230.5
  • Total Fat 5.9 g
  • Saturated Fat 0.8 g
  • Polyunsaturated Fat 0.1 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 5.5 mg
  • Sodium 251.2 mg
  • Potassium 170.3 mg
  • Total Carbohydrate 36.6 g
  • Dietary Fiber 2.7 g
  • Sugars 3.8 g
  • Protein 6.4 g
  • Vitamin A 31.4 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 2.9 %
  • Vitamin C 7.3 %
  • Vitamin D 1.4 %
  • Vitamin E 3.6 %
  • Calcium 1.6 %
  • Copper 2.9 %
  • Folate 26.0 %
  • Iron 9.5 %
  • Magnesium 2.2 %
  • Manganese 4.2 %
  • Niacin 14.6 %
  • Pantothenic Acid 2.1 %
  • Phosphorus 5.1 %
  • Riboflavin 14.8 %
  • Selenium 1.4 %
  • Thiamin 29.5 %
  • Zinc 1.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Orzo Salad

View the full Orzo Salad Recipe & Instructions
Submitted by: GRAMMYMARIAN

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Orzo Salad

159 calories of Orzo Pasta, (0.25 cup)

45 calories of Kraft Mayo Light Mayonnaise (Mayo), (1 tbsp)

4 calories of Peas, frozen, (0.04 cup)

4 calories of Carrots, raw, (0.08 cup, strips or slices)

4 calories of Kraft Fat Free Italian Salad Dressing, (0.50 tbsp)

2 calories of Zucchini, (0.08 cup, sliced)

2 calories of Red Ripe Tomatoes, (0.08 medium whole (2-3/5" dia))

2 calories of Celery, raw, (0.17 stalk, large (11"-12" long))

2 calories of Mushrooms, fresh, (0.42 medium)


Nutrition & Calorie Comments  

Thanks for sharing this recipe! :-)

I think I would also substitute low fat plain yogurt to mayo, and make my own dressing with olive oil and vinegar. That will add some fat but good fat... :-)
Submitted by:
MIIMA-ME-MY

(9/26/08)
report inappropriate
I used greek yogurt for the mayo and added olives, eggplant, and artichokes. I've added athenos reduced fat feta before and it's yummy too. Also, once I broiled some whitting and then threw that in as well. Very yummy! Definitely a good starting point for recipes. Submitted by:
WAZZU.REN

(9/26/08)
report inappropriate
I substitute Konjac noodles orzo to reduce the carb count to just the carbs in the veggies and raise the fiber to astronomical! Submitted by:
SAGAFARMS

(9/26/08)
report inappropriate