Orzo Pasta
the rice-shaped Mediterranean pasta
What is this ingredient?
Orzo (Greek: κριθαράκι, kritharaki) is a small pasta shape that resembles large rice grains. The name comes from the Italian word for barley due to the similarity in shape.
## Durum Wheat
Orzo is made from durum wheat semolina, the hardest wheat variety. This gives the pasta a firm texture that holds up well during cooking and doesn't become mushy easily. Durum contains more protein (13%) than regular wheat.
## Versatility
Orzo is exceptionally versatile: it can be cooked as pasta, but also prepared risotto-style (gradually adding broth). It absorbs flavors excellently and works well in soups, salads, gratins and as a side dish.
## Nutritional Value
As a durum wheat product, orzo is a good source of plant protein and complex carbohydrates. It also contains selenium (essential for thyroid function) and B vitamins.
How does it taste?
Mild and wheaty with a smooth, somewhat creamy texture once cooked.
Pairs well with:
Pairs well with lemonfetaspinachsun-dried tomato and dill.
Did you know...?
- Orzo is pasta shaped like rice grains; the word 'orzo' is Italian for 'barley'.
- In Greece, orzo is called 'kritharaki' and is a staple ingredient in their cuisine.
Nutritional Value & Energy
Per 100g
Orzo Pasta provides energy thanks to natural nutrients , buffered by fiber.
Per 100g
Minerals
Vitamins
More nutrients
B-Vitamins
Trace Minerals
Low GI means blood sugar doesn't spike quickly.
What's in a serving?
1 serving (dry)
Orzo Pasta naturally contains selenium (63 mcg per 100 g).
% of daily reference intake (DRI)
EU-approved nutrition claims
This ingredient contains nutrients for which EFSA-authorized health claims exist (at nutrient level, not ingredient-specific).
Approved health claims (EU)
Selenium EU 432/2012
Selenium contributes to the maintenance of normal hair
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the maintenance of normal nails
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the normal function of the immune system
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to normal thyroid function
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to normal spermatogenesis
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the protection of cells from oxidative stress
Contains 63mcg/100g (threshold: ≥8.25mcg/100g)
What's being researched?
Orzo in whole grain research
Orzo is studied as part of broader whole grain wheat research. Metabolic effects are comparable to other wheat pasta products, depending on the degree of refinement.
Supported by: [2] Wu LM (2024)
Good Combinations (Synergy)
Combine orzo pasta smartly to enhance the effect:
Orzo Pasta 
Lemon Vitamin C enhances iron absorption from enriched pasta
Technical: Orzo (risoni) is enriched durum wheat semolina with non-heme iron (1.2mg/100g). Lemon contains 53mg vitamin C per 100g that reduces Fe³⁺ to the more absorbable Fe²⁺, increasing iron absorption by 3-6x. Citric acid also chelates iron into soluble complexes that pass the intestinal wall. The combination is particularly relevant for vegetarians dependent on non-heme iron.
What does this mean for you? Always squeeze lemon over your orzo salad or soup. This Greek tradition maximizes iron absorption from the pasta — important if you eat little meat.
Orzo Pasta 
Olive Oil Retrograde starch + healthy fats for microbiome support
Technical: Cooked and cooled orzo forms retrograde starch (resistant starch type 3), a prebiotic fermented by gut bacteria into butyrate — the primary energy source for colonocytes. Olive oil (73% oleic acid) slows glycemic response and adds polyphenols (oleocanthal, hydroxytyrosol) that improve gut flora diversity. Together they lower the meal's GI by 30-40%.
What does this mean for you? Cold orzo salad with olive oil is healthier than warm orzo — cooling creates resistant starch that feeds your gut bacteria. The olive oil also lowers the blood sugar spike.
Orzo Pasta 
Spinach Slow carbs + iron and folate for blood building
Technical: Orzo provides slow carbohydrates (GI 45-50) and B-vitamins. Spinach is exceptionally rich in folate (194μg, 49% RDI) and non-heme iron (2.7mg). Folate is essential for DNA synthesis and red blood cell formation, while carbohydrates from orzo provide energy substrates for this process. The combination offers a complete hematopoietic package.
What does this mean for you? Orzo with spinach (and a squeeze of lemon) is a powerful meal for blood building. Ideal when you're tired, menstruating or recovering — the folate and iron work together for healthy blood.
Recipes with Orzo Pasta
Discover delicious recipes featuring orzo pasta:
Greek Orzo Salad with Chicken Breast 35 min Mediterranean salad with feta and oregano 
887 kcal 
60g protein 1 synergies 
Mediterranean Orzo with Shrimp and Feta 35 min Creamy orzo with lemon, spinach and sun-dried tomato 555 kcal 34g protein 2 synergies 
In the Kitchen
Storage
Location:Pantry
Shelf life:2-3 jaar (droog)
Store in airtight container in a dry, cool place
Preparation
Cook 8-10 minutes in salted water. For risotto-style: sauté briefly in olive oil, gradually add broth and stir regularly.
Conversions
Substitutes
Smart preparation
1Cook orzo in plenty of salted water like pasta, 8-10 minutes.
2Rinse orzo after cooking if you want to use it cold.
Why?
Rinsing stops the cooking process and prevents sticking.
3Briefly toast orzo in olive oil for a nutty flavour in pilaf.
Caution / Warnings
Orzo Pasta is very safe, but there are scientific considerations:
Gluten Intolerance/Celiac Disease Severe
Orzo is made from wheat and contains gluten
Advice:
Use gluten-free alternative like quinoa or rice
Summary
Orzo is a versatile rice-shaped pasta perfect for Mediterranean dishes. With 13% protein it's higher in protein than regular pasta. Cook as pasta (8-10 min) or prepare risotto-style with broth. Delicious in soups, salads or as a side dish with roasted vegetables and feta.