🧪 Nutrition Facts
- Calories 239.4
- Total Fat 14.0 g
- Saturated Fat 3.0 g
- Cholesterol 9.8 mg
- Sodium 770.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 2.0 g
- Sugars 3.0 g
- Protein 7.0 g
- Vitamin A 299.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.4 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.6 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 239.4 calories per serving (1 Serving (140.0g)), Mediterranean Feta Orzo is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 52.1% of calories), including 3.0g of saturated fat. One thing to note: a single serving contains 770.0mg of sodium (33% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cooked Enriched Orzo Pasta (water, Enriched Semolina Flour [durum Semolina, Niacin, Iron [ferrous Sulfate], Thiamine Mononitrate, Riboflavin, Folic Acid], Wheat Gluten, Canola Oil, Egg Whites, Locust Bean Gum, Agar, Carrageenan, Xanthan Gum), Artichoke Hearts (artichoke Hearts, Water, Salt, Citric Acid, Ascorbic Acid), Feta Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes), Water, Parsley, Sun Dried Tomatoes (contains Sulfites [for Color Retention]), Red Wine Vinegar, Extra Virgin Olive Oil, Soybean Oil, Garlic (garlic, Water), Basil, Salt, Sodium Benzoate and Potassium Sorbate Added to Protect Flavor, Spice, Xanthan Gum.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate
Emulsifiers / Stabilisers: Carrageenan, Xanthan Gum, Locust Bean Gum, Agar
Fortification / Enrichment Agents: Ferrous Sulfate, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic 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 Mediterranean Feta Orzo — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mediterranean Feta Orzo contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 239.4 kcal | 12% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 9.8 mg | 3% |
| Sodium | 770.0 mg | 33% ⚠️ |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 3.0 g | 6% |
| Protein | 7.0 g | 14% |
| Vitamin A | 299.6 IU | 6% |
| Vitamin C | 2.4 mg | 3% |
| Calcium | 40.6 mg | 3% |
| 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
Mediterranean Feta Orzo accounts for 12% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 52.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 239.4 calories in Mediterranean Feta Orzo? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 18.1 min |
| Walking: 17 minutes per mile | 41.3 min |
| Cycling (Low Intensity) | 26.2 min |
| HIIT | 22.2 min |
| Kickboxing (Cardio) | 20.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mediterranean Feta Orzo
Is Mediterranean Feta Orzo good for weight loss?
At 239 calories per serving with 7g of protein and 2g of fiber, this dish can fit into a weight loss plan if portions are controlled. The relatively moderate calorie density makes it reasonable for calorie-conscious eating, though the 14g of fat means you'll want to account for it in your daily totals.
Is Mediterranean Feta Orzo heart-healthy?
This dish has some heart-friendly elements like olive oil and relatively low saturated fat at 3g, but the high sodium and cholesterol from the feta cheese are drawbacks for heart health. Overall, it's moderately heart-healthy but best consumed in moderation or with sodium awareness.
How does Mediterranean Feta Orzo fit a low-sodium diet?
This isn't a good fit for a low-sodium diet, with 770mg of sodium per 140g serving. The feta cheese, salt in the artichoke hearts, and added salt throughout the recipe make this a high-sodium choice that would likely exceed limits if this is an important dietary goal.
Is Mediterranean Feta Orzo suitable for people with lactose intolerance?
This contains feta cheese made from pasteurized milk, so it's not suitable for people with lactose intolerance. While some hard cheeses have lower lactose, feta typically retains more lactose than aged varieties.
What should I watch out for with Mediterranean Feta Orzo?
The sodium content at 770mg per serving is quite high—over a third of the daily recommended limit in a single portion. If you're eating multiple servings or have sodium concerns, this could quickly push you over your daily target. The feta cheese and added salt are the main contributors here.
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.
