🧪 Nutrition Facts
- Calories 280.5
- Total Fat 21.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 360.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 3.1 g
- Sugars 1.0 g
- Protein 5.0 g
- Vitamin A 6500.8 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 54.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 280.5 calories per serving (1 Serving (170.0g)), Orzo, Chickpeas with Greens is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (21.0g, 64.5% of calories), including 3.0g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Italian Herb Dressing (soybean Oil, Water, Distilled Vinegar, Olive Oil, Red Wine Vinegar, Olives, Contains Less than 2% of: Onion, Salt, Romano Cheese [pasteurized Milk, Cheese Cultures, Salt, Enzymes], Spice, Xanthan Gum, Rice Starch, Garlic, Caramel Color), Kale, Chick Pea (chick Pea, Water, Salt, Calcium Chloride Added as a Firming Agent, Disodium Edta to Preserve Color), Orzo (durum Wheat Semolina [enriched with Iron (ferrous Sulfate), B Vitamins [niacin, Thiamin Mononitrate, Riboflavin, Folic Acid]), Baby Spinach, Red Bell Pepper, Celery, Arugula, Olive Oil.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Xanthan Gum
Fortification / Enrichment Agents: Ferrous Sulfate, Niacin, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Orzo, Chickpeas with Greens — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Orzo, Chickpeas with Greens contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280.5 kcal | 14% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 3.0 g | 15% |
| Sodium | 360.4 mg | 16% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 5.0 g | 10% |
| Vitamin A | 6500.8 IU | 130% ⭐ |
| Vitamin C | 54.1 mg | 60% ✅ |
| Calcium | 100.3 mg | 8% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Orzo, Chickpeas with Greens accounts for 14% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 64.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 280.5 calories in Orzo, Chickpeas with Greens? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.2 min |
| Walking: 17 minutes per mile | 48.4 min |
| Cycling (Low Intensity) | 30.7 min |
| HIIT | 26.0 min |
| Walking: 24 minutes per mile | 69.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Orzo, Chickpeas with Greens
Is Orzo, Chickpeas with Greens a good snack for kids?
Kids might enjoy it since chickpeas are mild and familiar, though the mix of raw greens and vinegar-based dressing could be an acquired taste for younger palates.
Is Orzo, Chickpeas with Greens suitable for people with lactose intolerance?
This dish contains Romano cheese in the dressing, so it's not suitable for people with lactose intolerance unless they can tolerate small amounts of cheese.
Is Orzo, Chickpeas with Greens gluten-free?
No, this is not gluten-free because it contains orzo pasta made from durum wheat semolina.
What vitamins or minerals stand out in Orzo, Chickpeas with Greens?
Vitamin C stands out at 54.1mg per serving, largely from the kale and red bell pepper. The orzo is also enriched with iron and B vitamins like niacin and folic acid.
What diets does Orzo, Chickpeas with Greens suit?
It works well for vegetarian diets thanks to chickpeas as the protein source. The dish also suits Mediterranean-style eating patterns given the olive oil, vinegar, and greens.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
