How Many Calories Are in a Cup of Uncooked Orzo?

January 8, 2026 •

4 min read

According to USDA-sourced nutritional data for standard pasta, a single cup of uncooked orzo can contain between 420 and 840 calories, with a typical 100-gram serving offering approximately 356 calories. This wide range depends on the density of the packed cup and the specific brand, highlighting why measuring by weight is more accurate when checking how many calories are in a cup of uncooked orzo.

Quick Summary

A cup of uncooked orzo contains a significant number of calories, primarily from carbohydrates. The precise amount varies depending on how densely the cup is packed, with weight-based measurements being more accurate. Orzo offers protein, fiber, and iron, making it a versatile and nutritious addition to many meals when portioned correctly.

Key Points

Measurement Matters: Weighing orzo (grams) is more accurate than measuring by volume (cups) due to density differences.
Typical Calorie Count: A 100-gram serving of uncooked orzo contains approximately 356 calories.
Cooking Adds Water, Not Calories: Calories per cup decrease after cooking because the pasta absorbs water, expanding its volume without adding energy.
High in Carbs and Protein: Orzo is a carbohydrate-rich food but also provides a good source of protein for sustained energy.
Whole-Wheat is Healthier: Choosing whole-wheat orzo increases the fiber content, which aids digestion and promotes satiety.
Cooking Technique Enhances Flavor: Toasting uncooked orzo in a pan adds a nutty flavor without significantly affecting the calorie count.
Versatile Ingredient: Orzo can be used in soups, salads, and as a rice substitute, making it easy to incorporate into balanced meals.

Understanding the Calorie Count in Uncooked Orzo

Orzo is a small, rice-shaped pasta made from semolina flour. Since it is a concentrated form of carbohydrates, a serving of uncooked orzo is calorie-dense. The most accurate way to determine the number of calories is to use a scale and measure by weight rather than relying on volume measurements like cups, which can be inconsistent. A typical manufacturer's serving size for dry pasta is 56 grams (or 2 ounces), which contains around 200 calories. However, nutrition databases sometimes list higher values for a full cup, which typically weighs much more. For instance, some sources report a densely packed cup weighing over 200 grams, containing more than 800 calories.

Nutritional Breakdown of Dry Orzo (per 100 grams)

For a more consistent calorie count, let's use the 100-gram measure. A standard 100-gram serving of dry orzo provides approximately 356 calories, primarily from carbohydrates. Here’s a typical nutritional profile:

Carbohydrates: 72g
Protein: 14g
Fat: 1.5g
Fiber: 2-4g
Iron: 2-4 mg

This breakdown shows that while calorie-dense, orzo is also a good source of energy, protein, and some essential minerals. Choosing a whole-wheat variety can significantly boost the fiber and nutrient content.

Uncooked vs. Cooked Orzo: What's the Difference?

The calorie count for cooked orzo is drastically different from uncooked. When you cook orzo, it absorbs a large amount of water, which adds weight and volume but no calories. This means the total calories from the dry pasta are distributed over a much larger, rehydrated portion. For example, 1 cup of uncooked orzo might yield 2-3 cups of cooked orzo, reducing the calorie density per cup. Portion control should be based on the uncooked weight to get an accurate calorie count. Many people miscalculate by measuring the cooked pasta, which can lead to overestimating the portion and calorie intake.

Healthy Ways to Incorporate Orzo into Your Diet

There are numerous ways to enjoy orzo as part of a balanced diet. Its small, rice-like shape and pasta texture make it incredibly versatile. Here are a few ideas:

As a soup thickener: Add orzo to soups like minestrone or chicken noodle. The pasta will absorb some of the broth, adding heartiness and flavor.
In a pasta salad: Mix cooled, cooked orzo with fresh vegetables, herbs, and a light lemon-based dressing for a refreshing side dish.
As a substitute for rice: Use it as a base for risotto-style dishes (known as orzotto) or as a side for main courses.
Baked dishes: Combine orzo with vegetables, protein, and a sauce in a casserole dish for a simple and complete meal.

Orzo Cooking Tips for Optimal Nutrition

Here are some tips to make your orzo dishes as healthy as possible:

Toast the orzo: Before boiling, toast the dry orzo in a pan with a small amount of olive oil until it's golden brown. This adds a nutty flavor without adding significant calories.
Add plenty of vegetables: Bulk up your orzo dishes with lots of fiber-rich vegetables, which will make the meal more filling and nutrient-dense without adding many calories.
Choose whole-wheat: For a higher fiber and nutrient content, opt for whole-wheat orzo. The extra fiber helps with digestion and satiety.
Use low-sodium broth: If cooking the orzo like a risotto, use a low-sodium broth to control your salt intake.

Orzo vs. Other Common Carbs: A Calorie Comparison

To put orzo's calorie content into perspective, let's compare a standard 100-gram serving of uncooked orzo to other popular dry carbohydrates. This comparison helps in understanding how different staple foods stack up against each other in terms of energy density.


Food (Dry Weight)	Calories per 100g	Protein (g)	Fiber (g)
Orzo	~356	14	2-4
Long-Grain White Rice	~365	7	1
Spaghetti	~350-380	13	3
Quinoa	~368	14	7

As the table illustrates, orzo has a caloric profile very similar to other staple pastas and grains like rice. The key difference often lies in the protein and fiber content, which can vary by brand and if a whole-grain version is used. For those monitoring their intake, portion control remains the most critical factor, regardless of the carb source.

Conclusion: Navigating Orzo's Calorie Content

In conclusion, a cup of uncooked orzo can contain a significant number of calories, with a 100-gram serving typically providing around 356 calories. However, due to inconsistencies in cup measurements, weighing your pasta is the most accurate approach for calorie counting. The calorie density per cup decreases significantly once the orzo is cooked and has absorbed water. By using mindful portion control, incorporating healthy cooking techniques like toasting, and adding plenty of vegetables, you can enjoy orzo as a nutritious and delicious component of a balanced diet. Remember to always check the specific brand's nutrition facts label for the most accurate information.

Optional Outbound Link: For more detailed nutritional breakdowns, you can explore resources like Nutritionix, a comprehensive nutrition database.

Frequently Asked Questions

While both orzo and white rice have a similar caloric density, orzo is often slightly higher in protein and fiber, especially in whole-wheat varieties. The overall healthiness depends on the portion size and the other ingredients in the dish.

A standard serving size for dry orzo is typically 56 grams (about 2 ounces), which contains around 200 calories. This serving will increase in volume significantly once cooked.

To calculate calories for cooked orzo, measure the uncooked amount you are using first. The calories for the total cooked batch will be the same as the uncooked amount, just distributed over a larger volume. The average cooked serving will have fewer calories per cup than the uncooked version.

No, traditional orzo is made from durum wheat and contains gluten. However, there are gluten-free orzo alternatives available made from ingredients like corn, rice, or legumes.

Based on a 100-gram serving, uncooked orzo contains approximately 72 grams of carbohydrates. This can be higher or lower depending on the specific product and measurement method.

Cooking orzo in broth will add a minimal number of calories depending on the broth used. Most low-sodium broths are very low in calories, so the overall calorie change will be negligible compared to the orzo itself.

No single food is inherently fattening. Orzo, like other pastas, is high in carbohydrates and calorie-dense when dry. The key to maintaining a healthy weight is portion control and consuming a balanced diet, so mindful eating is important when enjoying orzo.