🧪 Nutrition Facts
- Calories 399.5
- Total Fat 18.0 g
- Saturated Fat 3.0 g
- Cholesterol 4.5 mg
- Sodium 320.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 47.0 g
- Dietary Fiber 5.0 g
- Sugars 4.0 g
- Protein 15.0 g
- Vitamin A 1750.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 9.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 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 399.5 calories per serving (1 Serving (227.0g)), Orzo & Lentils is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 47.0g per serving (45.8% of calories), with a good 5.0g of dietary fiber. It contains 3.6mg of iron (20% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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 (water, Pasta [semolina {wheat}, Durum Wheat Flour, Niacin, Iron {ferrous Sulfate}, Thiamine Mononitrate, Riboflavin, Folic Acid], Canola Oil and Extra Virgin Olive Oil), Lentils (water, Lentils), Red Onion, Feta Cheese (pasteurized Milk, Salt, Cheese Culture, Enzymes, Potato Starch [added to Prevent Caking]), Basil Oil with Garlic (soybean Oil, Basil, Canola Oil, Olive Oil, Garlic, White Balsamic Vinegar [wine Vinegar, Grape Must, Caramel Color], Salt, Sugar), Canola Oil and Extra Virgin Olive Oil, Carrot, Parsley, Lime Juice.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
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 Orzo & Lentils — 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 & Lentils contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 399.5 kcal | 20% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 4.5 mg | 2% |
| Sodium | 320.1 mg | 14% |
| Total Carbohydrate | 47.0 g | 17% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 4.0 g | 8% |
| Protein | 15.0 g | 30% ✅ |
| Vitamin A | 1750.2 IU | 35% ✅ |
| Vitamin C | 9.1 mg | 10% |
| Calcium | 79.5 mg | 6% |
| Iron | 3.6 mg | 20% ✅ |
* 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 & Lentils accounts for 20% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 45.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 399.5 calories in Orzo & Lentils? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 30.2 min |
| Walking: 17 minutes per mile | 68.9 min |
| Cycling (Low Intensity) | 43.7 min |
| HIIT | 37.0 min |
| Handball | 39.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Orzo & Lentils
Is Orzo & Lentils good for weight loss?
At 399.5 calories per serving with a decent protein-to-calorie ratio, this dish can fit into a weight loss plan if portions are controlled. The 5g of fiber and 15g of protein help promote satiety, though the 18g of fat means you'll want to be mindful of serving size.
Is Orzo & Lentils good for muscle building?
With 15g of protein per serving, this provides a modest amount to support muscle recovery, though it's not exceptionally high for a post-workout meal. The carbs (47g) offer energy for training, and the iron content supports oxygen transport during exercise.
Is Orzo & Lentils good post-workout fuel?
The carb-to-protein ratio here leans more toward carbs (47g versus 15g protein), making it better suited as a light post-workout option rather than a primary recovery meal. You might pair it with an additional protein source for more optimal muscle repair.
How does the fiber in Orzo & Lentils support digestion?
The 5g of fiber supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This amount provides a modest contribution toward the daily recommended intake, though you'd benefit from additional fiber sources throughout the day.
What should I watch out for with Orzo & Lentils?
The sodium content of 320mg per serving can add up quickly if you eat multiple servings or pair it with other salty foods. It also contains wheat and soy (in the basil oil), which matter if you have sensitivities to these ingredients.
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.
