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Chilled Orzo Salad - Recipe and Nutrition Facts
55

Chilled Orzo Salad Recipe

Chilled Orzo Salad has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Iron, Thiamin, Riboflavin, Niacin and Folate.

The food contains 136.5g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 26.9 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.

It gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Chilled Orzo Salad has been given a composite ranking of 55, and in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat17%
 Calories from Carbs69%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • Low in Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.4 IU0.01%Bottom 30%Low
Retinol7.6 mcg
Vitamin C4.8 mg8%Mid 40%Average
Vitamin D0.8 IU0.2%Mid 40%Average
Thiamin0.8 mg53.3%Top 10%Very High
Riboflavin0.4 mg23.5%Top 10%Very High
Niacin4.8 mg24%Top 10%Very High
Vitamin B60 mg
Folate169.6 mcg42.4%Top 10%Very High
Folic Acid147.2 mcg
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium65.6 mg6.6%Top 30%High
Iron2.8 mg15.6%Top 10%Very High
Magnesium44 mg11%Top 10%Very High
Phosphorus163.2 mg16.3%Top 30%High
Potassium248.4 mg7.1%Top 30%High
Sodium381 mg15.9%Top 30%High
Zinc1.2 mg8%Top 30%High
Copper0.4 mg20%Top 10%Very High
Manganese0.8 mg40%Top 10%Very High
Selenium45.2 mcg64.6%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate54.6 g18.2%Top 10%Very High
Dietary Fiber3.1 g12.5%Top 30%High
Sugars3.4 g
Glucose1.2 mg
Fructose1.2 mg
Lactose0 mg
Maltose1.2 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.8 g21.5%Top 30%High
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0.4 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid3.6 mg
Glycine0.4 mg
Proline0 mg
Serine0.4 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.1 g9.4%Mid 40%Average
Saturated Fat1.2 g5.8%Mid 40%Average
Monounsaturated Fat1.2 g
Polyunsaturated Fat0.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 800 Calories from Fat 137

% Daily Value *

Total Fat 15.2 g 23.4%

Saturated Fat 2.9 g 14.5%

Trans Fat

Cholesterol 7.9 mg 2.6%

Sodium 952.4 mg 39.7%

Total Carbohydrates 136.5 g 45.5%

Dietary Fiber 7.8 g31.2%

Sugars 8.4 g

Protein 26.9 g 53.8%

Vitamin A 0% Vitamin C 20%

Calcium 16.4% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/chilled-orzo-salad-214327 Embed Table:

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