🧪 Nutrition Facts
- Calories 260.4
- Total Fat 15.0 g
- Saturated Fat 3.5 g
- Cholesterol 9.8 mg
- Sodium 299.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 25.0 g
- Dietary Fiber 2.0 g
- Sugars 3.0 g
- Protein 7.0 g
- Vitamin A 750.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.4 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 260.4 calories per serving (1 Serving (140.0g)), Whole Foods Market, Spinach Feta Orzo is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 51.3% of calories), including 3.5g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Orzo Pasta (semolina, Niacin, Iron (ferrous Sulfate), Thiamine Mononitrate, Riboflavin, Folic Acid), Feta Cheese (pasteurized Milk, Salt, Cheese Cultures, Enzymes), Spinach, Onion, Celery, Kalamata Oilve [olive, Water, Red Wine Vinegar (may Contains Sulfites) Sea Salt, Grape Must], Pine Nuts, Olive Oil, Canola Oil, Balsamic Vinegar,oregano, Chives, Garlic, Sea Salt, Pepper.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Ferrous Sulfate, Niacin, Thiamine Mononitrate, 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 Whole Foods Market, Spinach 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 Whole Foods Market, Spinach Feta Orzo contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260.4 kcal | 13% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 9.8 mg | 3% |
| Sodium | 299.6 mg | 13% |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 3.0 g | 6% |
| Protein | 7.0 g | 14% |
| Vitamin A | 750.4 IU | 15% |
| Vitamin C | 3.6 mg | 4% |
| Calcium | 99.4 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
Whole Foods Market, Spinach Feta Orzo accounts for 13% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 260.4 calories in Whole Foods Market, Spinach 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 | 19.7 min |
| Walking: 17 minutes per mile | 44.9 min |
| Cycling (Low Intensity) | 28.5 min |
| HIIT | 24.1 min |
| Softball | 48.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Foods Market, Spinach Feta Orzo
Is Whole Foods Market, Spinach Feta Orzo a good snack for kids?
Kids might enjoy the mild flavors and soft texture, though some may find the feta cheese or olives too strong. The spinach and pasta combination offers familiar comfort food elements that many children appreciate.
Is Whole Foods Market, Spinach Feta Orzo suitable for people with lactose intolerance?
This dish contains feta cheese, which does have some lactose, though aged cheeses like feta are generally lower in lactose than fresh dairy products. People with mild lactose intolerance might tolerate it, but those with severe intolerance should avoid it.
What diets does Whole Foods Market, Spinach Feta Orzo suit?
This works well for Mediterranean, vegetarian, and gluten-free diets (if the orzo is replaced). It's also suitable for most low-sugar eating patterns, with only 3g of sugar per serving.
What does Whole Foods Market, Spinach Feta Orzo pair well with for a balanced meal?
Serve alongside grilled chicken, baked salmon, or roasted chickpeas to add plant-based protein and round out the meal. A simple green salad or roasted vegetables would complement it nicely without adding too much richness.
How does Whole Foods Market, Spinach Feta Orzo fit into a balanced diet?
At 260 calories with 7g of protein and 2g of fiber, this is a moderate-sized side dish or light main course that fits well into balanced eating. The combination of whole grains (orzo with added iron and B vitamins), vegetables, and heart-healthy fats from olive oil and pine nuts creates a nutritionally well-rounded option.
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.
