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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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