🧪 Nutrition Facts
- Calories 319.6
- Total Fat 17.0 g
- Saturated Fat 3.5 g
- Cholesterol 15.3 mg
- Sodium 1400.8 mg
- Potassium 69.7 mg
- Total Carbohydrate 35.0 g
- Dietary Fiber 4.9 g
- Sugars 3.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
At 319.6 calories per serving (1 Serving (170.0g)), Greek Orzo Pasta Salad is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (17.0g, 47.7% of calories), including 3.5g of saturated fat. One thing to note: a single serving contains 1400.8mg of sodium (61% 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
Orzo Pasta Mix (orzo Pasta (durum Flour (wheat), Niacin, Iron (ferrous Sulfate), Thiamin Mononitrate, Riboflavin and Folic Acid, Greek Dressing (red Bell Peppers, Non-Gmo Oil Blend (sunflower Oil and Extra Virgin Olive Oil), Organic Red Wine Vinegar, Fresh Red Onions, Sea Salt, Garlic Powder, Zaatar (thyme, Sumac, Roasted Sesame, Roasted Wheat, Salt, Caraway Seeds, Dill Seeds, Turmeric, Vegetable Oil (soya Bean), Black Ground Pepper, Thyme, Marjoram, Mexican Oregano, Parsley, Citric Acid), Fresh Yellow Bell Peppers and Red Bell Peppers, Feta Cheese (pasteurized Cow Milk, Salt, Cheese Culture and Enzymes), Kalamata Olives (pitted Kalamata Olives, Water, Vinager, Oil, Salt), Fresh Red Onions and Green Onions.
🔬 Ingredient Analysis
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 Greek Orzo Pasta Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Greek Orzo Pasta Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 319.6 kcal | 16% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 15.3 mg | 5% |
| Sodium | 1400.8 mg | 61% ⚠️ |
| Total Carbohydrate | 35.0 g | 13% |
| Dietary Fiber | 4.9 g | 18% |
| Total Sugars | 3.0 g | 6% |
| Protein | 7.0 g | 14% |
| Calcium | 79.9 mg | 6% |
| Iron | 2.7 mg | 15% |
| Potassium | 69.7 mg | 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. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Greek Orzo Pasta Salad accounts for 16% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 47.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 319.6 calories in Greek Orzo Pasta Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 24.2 min |
| Walking: 17 minutes per mile | 55.2 min |
| Cycling (Low Intensity) | 34.9 min |
| HIIT | 29.6 min |
| Running: 6 minutes per mile | 18.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Greek Orzo Pasta Salad
Is Greek Orzo Pasta Salad good for weight loss?
At about 320 calories per serving with moderate protein (7g), this salad could fit into a weight loss plan if portion-controlled, though the 17g of fat is relatively high for the serving size. The 4.9g of fiber helps with satiety, which may support your goals.
Is Greek Orzo Pasta Salad heart-healthy?
While the saturated fat is reasonable at 3.5g and cholesterol is low, the very high sodium content works against heart health since excess salt can raise blood pressure. The olive oil provides some heart-healthy unsaturated fats, but the overall sodium profile is a concern.
How does the fiber in Greek Orzo Pasta Salad support digestion?
Nearly 5g of fiber per serving supports digestive regularity and helps feed beneficial gut bacteria. This amount contributes meaningfully toward your daily fiber goal and may help prevent digestive sluggishness.
How does Greek Orzo Pasta Salad fit a low-sodium diet?
This salad is not suitable for a low-sodium diet with 1,401mg of sodium per serving. If you enjoy Greek flavors, consider making a similar salad at home using fresh ingredients and significantly reducing added salt and cheese.
What should I watch out for with Greek Orzo Pasta Salad?
The sodium content is notably high at 1,401mg per serving—that's over half the daily limit for many people—so be mindful if you're watching salt intake. The feta cheese and olives are the primary contributors to both the sodium and fat levels.
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.
