🧪 Nutrition Facts
- Calories 350.0
- Total Fat 16.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 420.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 45.0 g
- Dietary Fiber 2.9 g
- Sugars 6.0 g
- Protein 8.0 g
- Vitamin A 400.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 18.1 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
At 350.0 calories per serving (1 Serving (140.0g)), Mediterranean Orzo Salad is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 45.0g per serving (50.6% of calories), with a good 2.9g of dietary fiber. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Orzo (semolina, Niacin, Ferrous Sulfate [iron], Thiamine Mononitrate, Riboflavin, Folic Acid), Tomato, Kalamata Olives (kalamata Olives, Water, Salt, Vinegar, Olive Oil), Assorted Bell Peppers, Canola Oil, Artichoke Hearts (artichoke Hearts, Water, Salt, Citric Acid), Balsamic Vinegar, Olive Oil, Capers (capers, Water, Vinegar, Salt), Sugar, Garlic (garlic, Water, Contains Less than 1%: Phosphoric Acid, and Sodium Benzoate [preservative]), Lemon Juice, Contains Less than 1%: Herbs, Salt, Spices, Sodium Benzoate (preservative), Potassium Sorbate (preservative), and Calcium Chloride.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate
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 Mediterranean Orzo 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 Mediterranean Orzo Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350.0 kcal | 17.5% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 420.0 mg | 18% |
| Total Carbohydrate | 45.0 g | 16% |
| Dietary Fiber | 2.9 g | 10% |
| Total Sugars | 6.0 g | 12% |
| Protein | 8.0 g | 16% |
| Vitamin A | 400.4 IU | 8% |
| Vitamin C | 18.1 mg | 20% ✅ |
| 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 Orzo Salad accounts for 17.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 50.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 350.0 calories in Mediterranean Orzo Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 26.5 min |
| Walking: 17 minutes per mile | 60.4 min |
| Cycling (Low Intensity) | 38.3 min |
| HIIT | 32.4 min |
| Running: 7 minutes per mile | 20.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mediterranean Orzo Salad
How might Mediterranean Orzo Salad affect blood sugar?
With 45g of carbs and only 2.9g of fiber, this salad has a relatively high carbohydrate load that could cause a noticeable blood sugar rise, especially since the carbs come primarily from refined orzo pasta. Pairing it with a protein source would help moderate the impact.
Is Mediterranean Orzo Salad heart-healthy?
This salad fits well with heart-healthy eating—the fats are predominantly unsaturated from olive oil and olives, with just 2g of saturated fat per serving. The vegetables provide vitamins and minerals, though the sodium level is something to monitor for overall cardiovascular health.
How does Mediterranean Orzo Salad fit a low-sodium diet?
At 420mg per serving, this salad contains a meaningful amount of sodium and wouldn't be ideal for strict low-sodium diets. The preserved vegetables and brined olives are the main contributors.
What diets does Mediterranean Orzo Salad suit?
This works well for Mediterranean, vegetarian, and gluten-free (if you substitute the orzo) diets. It's also suitable for vegan diets as written.
What should I watch out for with Mediterranean Orzo Salad?
The sodium content at 420mg per serving is moderate but worth noting if you're tracking intake throughout the day. Since this is a prepared salad, the sodium comes partly from preserved ingredients like olives, capers, and artichoke hearts.
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.
