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Nutritional Facts: Mediterranean Orzo Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 lb (456g)
orzo pasta
1/4 cup (61g)
lemon juice
1/4 cup (54g)
extra virgin olive oil
1 lb (454g)
tomatoes
1 (301g)
seedless cucumber
1/3 cup (45g)
kalamata olives
8 ounces (241g)
feta cheese
1 to taste (0g)
salt
1 to taste (3g)
black pepper
Total 1 serving
Alanine (g) 2.0 n/a 0.0 0.1 0.1 0.0 1.5 n/a n/a 4 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 2.2 n/a 0.0 0.1 0.1 0.0 1.1 n/a n/a 4 0
Ash (g) 4.0 0.1 0.0 2.3 1.1 1.0 12.5 n/a n/a 21 2
Aspartic acid (g) 2.8 n/a 0.0 0.6 0.1 0.0 1.9 n/a n/a 5 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 95.8 3.7 0.5 45.4 48.2 39.4 1,187.3 n/a n/a 1,420 118
Calories 1,691.8 13.4 477.4 81.7 45.2 51.5 635.8 n/a n/a 2,997 250
Calories (kj) 7,081.7 55.5 1,997.5 336.0 195.7 215.3 2,656.4 n/a n/a 12,538 1,045
Carbohydrates (g) 340.5 4.2 0.0 17.7 10.9 2.8 9.9 n/a n/a 386 32
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 214.3 n/a n/a 214 18
Copper (mg) 1.3 0.0 0.0 0.3 0.1 0.1 0.1 n/a n/a 2 0
Cystine (g) 1.2 n/a 0.0 0.0 0.0 n/a 0.2 n/a n/a 1 0
Dietary Fiber (g) 14.6 0.2 0.0 5.4 1.5 1.4 0.0 n/a n/a 23 2
Folate (mcg) 1,080.7 12.2 0.0 68.1 21.1 0.0 77.1 n/a n/a 1,259 105
Folate, DFE (mcg) 1,783.0 12.2 0.0 68.1 21.1 0.0 77.1 n/a n/a 1,961 163
Folate, food (mcg) 82.1 12.2 0.0 68.1 21.1 0.0 77.1 n/a n/a 261 22
Folic acid (mcg) 998.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 999 83
Fructose (g) 0.5 0.7 n/a 6.2 2.6 n/a n/a n/a n/a 10 1
Galactose (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.5 0.6 n/a 5.7 2.3 n/a n/a n/a n/a 9 1
Glutamic acid (g) 21.0 n/a 0.0 2.0 0.6 0.0 5.8 n/a n/a 29 2
Glycine (g) 2.0 n/a 0.0 0.1 0.1 0.0 0.2 n/a n/a 2 0
Histidine (g) 1.4 n/a 0.0 0.1 0.0 0.0 1.0 n/a n/a 2 0
Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 15.0 0.0 0.3 1.2 0.8 1.5 1.6 n/a n/a 21 2
Isoleucine (g) 2.3 n/a 0.0 0.1 0.1 0.0 1.9 n/a n/a 4 0
Lactose (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 4.5 n/a 0.0 0.1 0.1 0.0 3.4 n/a n/a 8 1
Lysine (g) 1.4 n/a 0.0 0.1 0.1 0.0 2.9 n/a n/a 5 0
Magnesium (mg) 241.7 3.7 0.0 49.9 39.1 1.8 45.8 n/a n/a 382 32
Maltose (g) 8.9 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 9 1
Manganese (mg) 4.2 0.0 0.0 0.5 0.2 0.0 0.1 n/a n/a 5 0
Methionine (g) 0.7 n/a 0.0 0.0 0.0 0.0 0.9 n/a n/a 2 0
Monounsaturated Fat (g) 0.8 0.0 39.4 0.1 0.0 3.5 11.1 n/a n/a 55 5
Niacin (mg) 32.7 0.1 0.0 2.7 0.3 0.0 2.4 n/a n/a 38 3
Pantothenic acid (mg) 2.0 0.1 0.0 0.4 0.8 0.0 2.3 n/a n/a 6 0
Phenylalanine (g) 3.0 n/a 0.0 0.1 0.1 0.0 1.6 n/a n/a 5 0
Phosphorus (mg) 861.8 4.9 0.0 109.0 72.2 1.3 811.6 n/a n/a 1,861 155
Phytosterols n/a n/a 119.3 31.8 42.1 n/a n/a n/a n/a 193 16
Polyunsaturated Fat (g) 2.6 0.0 5.7 0.4 0.1 0.4 1.4 n/a n/a 11 1
Potassium (mg) 1,016.9 62.8 0.5 1,076.0 442.5 3.6 149.3 n/a n/a 2,752 229
Proline (g) 7.2 n/a 0.0 0.1 0.0 0.0 3.3 n/a n/a 11 1
Protein (g) 59.5 0.2 0.0 4.0 2.0 0.4 34.2 n/a n/a 100 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 301.0 n/a n/a 301 25
Riboflavin (mg) 1.8 0.0 0.0 0.1 0.1 0.0 2.0 n/a n/a 4 0
Saturated Fat (g) 1.3 0.0 7.5 0.1 0.1 0.6 36.0 n/a n/a 46 4
Selenium (mcg) 288.2 0.1 0.0 0.0 0.9 0.4 36.1 n/a n/a 326 27
Serine (g) 2.8 n/a 0.0 0.1 0.1 0.0 2.8 n/a n/a 6 0
Sodium (mg) 27.4 0.6 1.1 22.7 6.0 329.0 2,687.7 n/a n/a 3,074 256
Starch (g) 284.8 0.0 n/a 0.0 2.5 n/a n/a n/a n/a 287 24
Sucrose (g) 2.2 0.3 n/a 0.0 0.1 n/a n/a n/a n/a 3 0
Sugar (g) 12.2 1.5 0.0 11.9 5.0 0.0 9.9 n/a n/a 41 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 4.1 0.0 0.0 0.2 0.1 0.0 0.4 n/a n/a 5 0
Threonine (g) 2.1 n/a 0.0 0.1 0.1 0.0 1.5 n/a n/a 4 0
Tocopherol, alpha (mg) 0.5 0.1 7.7 2.5 0.1 0.7 0.4 n/a n/a 12 1
Tocopherol, beta (mg) 0.3 n/a 0.1 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 4.0 n/a 0.4 0.5 0.1 0.0 n/a n/a n/a 5 0
Total Fat (g) 6.9 0.1 54.0 0.9 0.3 4.8 51.2 n/a n/a 118 10
Trans-monoenoic Fat (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.8 n/a 0.0 0.0 0.0 n/a 0.5 n/a n/a 1 0
Tyrosine (g) 1.1 n/a 0.0 0.1 0.0 0.0 1.6 n/a n/a 3 0
Valine (g) 2.7 n/a 0.0 0.1 0.1 0.0 2.6 n/a n/a 5 0
Vitamin A, IU (IU) 0.0 3.7 0.0 3,781.8 316.1 180.4 1,016.3 n/a n/a 5,298 442
Vitamin A, RAE (mcg) 0.0 0.0 0.0 190.7 15.1 9.0 301.0 n/a n/a 516 43
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 4.1 n/a n/a 4 0
Vitamin B-6 (mg) 0.6 0.0 0.0 0.4 0.1 0.0 1.0 n/a n/a 2 0
Vitamin C (mg) 0.0 23.6 0.0 62.2 8.4 0.4 0.0 n/a n/a 95 8
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 38.5 n/a n/a 39 3
Water (g) 45.1 56.3 0.0 429.1 286.6 35.8 133.0 n/a n/a 986 82
Zinc (mg) 6.4 0.0 0.0 0.8 0.6 0.1 6.9 n/a n/a 15 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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