Nutritional Facts: Cheesy Orzo Pilaf

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.

  2 tablespoons (28g)
butter
1 (110g)
onions
2 (6g)
garlic cloves
2 cups (336g)
orzo pasta
14 ounces (397g)
vegetable broth
2/3 cup (157g)
white wine
1/4 teaspoon (2g)
salt
1/8 teaspoon (0g)
pepper
1 pinch (0g)
crushed red pepper flakes
1 cup (145g)
frozen baby peas
1/2 cup (75g)
sweet red peppers
1/2 cup (50g)
parmesan cheese
1/4 cup (15g)
flat leaf parsley
Total 1 serving
Alanine (g) 0.0 0.0 0.0 1.5 n/a n/a 0.0 0.0 0.0 0.3 0.0 0.6 0.0 2 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 16.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 16 4
Arginine (g) 0.0 0.1 0.0 1.6 n/a n/a 0.0 0.0 0.0 0.6 0.0 0.8 0.0 3 1
Ash (g) 0.6 0.4 0.1 3.0 n/a 0.3 1.5 0.0 0.0 1.3 0.4 4.0 0.3 12 3
Aspartic acid (g) 0.0 0.1 0.0 2.1 n/a n/a 0.0 0.0 0.0 0.7 0.2 1.3 0.0 5 1
Beta-sitosterol (mg) 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 6.8 25.3 10.9 70.6 n/a 14.1 0.4 1.3 0.0 36.3 5.2 554.5 20.7 746 186
Calories 203.6 44.0 8.9 1,246.6 n/a 128.6 0.0 0.7 0.1 117.5 23.1 215.5 5.4 1,994 499
Calories (kj) 851.7 182.6 37.4 5,218.1 n/a 536.5 0.0 3.0 0.5 491.6 96.1 902.5 22.7 8,343 2,086
Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.0 10.3 2.0 250.9 n/a 4.1 0.0 0.2 0.0 21.0 4.5 2.0 0.9 296 74
Cholesterol (mg) 61.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 44.0 0.0 105 26
Copper (mg) 0.0 0.0 0.0 1.0 n/a 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.9 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1 0
Dietary Fiber (g) 0.0 1.9 0.1 10.8 n/a 0.0 0.0 0.1 0.0 7.4 1.6 0.0 0.5 22 6
Folate (mcg) 0.9 20.9 0.2 796.3 n/a 1.6 0.0 0.0 0.0 94.3 34.3 5.0 22.8 976 244
Folate, DFE (mcg) 0.9 20.9 0.2 1,313.8 n/a 1.6 0.0 0.0 0.0 94.3 34.3 5.0 22.8 1,494 373
Folate, food (mcg) 0.9 20.9 0.2 60.5 n/a 1.6 0.0 0.0 0.0 94.3 34.3 5.0 22.8 240 60
Folic acid (mcg) 0.0 0.0 0.0 735.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 736 184
Fructose n/a 1.4 n/a 0.4 n/a n/a n/a 0.0 n/a 0.6 1.7 0.1 n/a 4 1
Galactose n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.1 n/a 0 0
Glucose (dextrose) n/a 2.2 n/a 0.4 n/a n/a n/a 0.0 n/a 0.2 1.4 0.1 n/a 4 1
Glutamic acid (g) 0.1 0.3 0.0 15.4 n/a n/a 0.0 0.0 0.0 1.1 0.2 4.3 0.0 21 5
Glycine (g) 0.0 0.0 0.0 1.5 n/a n/a 0.0 0.0 0.0 0.3 0.0 0.4 0.0 2 1
Histidine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.0 0.0 0.0 0.2 0.0 0.5 0.0 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.0 0.2 0.1 11.1 n/a 0.4 0.0 0.0 0.0 2.1 0.3 0.5 0.9 16 4
Isoleucine (g) 0.0 0.0 0.0 1.7 n/a n/a 0.0 0.0 0.0 0.3 0.0 1.0 0.0 3 1
Lactose n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.1 n/a 0 0
Leucine (g) 0.0 0.0 0.0 3.3 n/a n/a 0.0 0.0 0.0 0.5 0.0 1.9 0.0 6 1
Lysine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.0 0.0 0.0 0.5 0.0 1.5 0.0 3 1
Magnesium (mg) 0.6 11.0 1.5 178.1 n/a 15.7 0.0 0.5 0.0 47.9 8.9 19.0 7.5 291 73
Maltose n/a 0.0 n/a 6.6 n/a n/a n/a 0.0 n/a 0.2 0.0 0.1 n/a 7 2
Manganese (mg) 0.0 0.1 0.1 3.1 n/a 0.2 0.0 0.0 0.0 0.6 0.1 0.0 0.0 4 1
Methionine (g) 0.0 0.0 0.0 0.5 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.5 0.0 1 0
Monounsaturated Fat (g) 6.0 0.0 0.0 0.6 n/a 0.0 0.0 0.0 0.0 0.1 0.0 4.2 0.0 11 3
Niacin (mg) 0.0 0.1 0.0 24.1 n/a 0.2 0.0 0.0 0.0 3.0 0.7 0.1 0.2 28 7
Pantothenic acid (mg) 0.0 0.1 0.0 1.4 n/a 0.1 0.0 0.0 0.0 0.2 0.2 0.2 0.1 2 1
Phenylalanine (g) 0.0 0.0 0.0 2.2 n/a n/a 0.0 0.0 0.0 0.3 0.0 1.0 0.0 4 1
Phosphorus (mg) 6.8 31.9 9.2 635.0 n/a 28.2 0.0 0.5 0.1 156.6 19.4 364.5 8.7 1,261 315
Phytosterols n/a 16.5 n/a n/a n/a n/a 0.0 0.3 n/a n/a n/a n/a 0.8 18 4
Polyunsaturated Fat (g) 0.9 0.0 0.0 1.9 n/a 0.0 0.0 0.0 0.0 0.3 0.1 0.6 0.0 4 1
Potassium (mg) 6.8 160.6 24.1 749.3 n/a 111.4 0.1 3.8 0.7 353.8 157.2 62.5 83.1 1,713 428
Proline (g) 0.0 0.0 0.0 5.3 n/a n/a 0.0 0.0 0.0 0.3 0.0 2.3 0.0 8 2
Protein (g) 0.2 1.2 0.4 43.8 n/a 0.1 0.0 0.0 0.0 7.9 0.7 19.2 0.4 74 19
Retinol (mcg) 190.6 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 111.5 0.0 302 76
Riboflavin (mg) 0.0 0.0 0.0 1.3 n/a 0.0 0.0 0.0 0.0 0.2 0.1 0.2 0.0 2 0
Saturated Fat (g) 14.6 0.0 0.0 0.9 n/a 0.0 0.0 0.0 0.0 0.1 0.0 8.7 0.0 24 6
Selenium (mcg) 0.3 0.6 0.9 212.4 n/a 0.2 0.0 0.0 0.0 2.6 0.1 8.9 0.0 226 56
Serine (g) 0.0 0.0 0.0 2.1 n/a n/a 0.0 0.0 0.0 0.3 0.0 1.1 0.0 4 1
Sodium (mg) 202.8 4.4 1.0 20.2 n/a 7.8 581.4 0.1 0.0 7.3 3.0 764.5 8.4 1,601 400
Starch n/a 0.0 n/a 209.8 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 210 52
Stigmasterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 1.1 n/a 1.6 n/a n/a n/a 0.0 n/a 7.2 0.0 0.1 n/a 10 3
Sugar (g) 0.0 4.7 0.1 9.0 n/a 1.5 0.0 0.0 0.0 8.2 3.1 0.5 0.1 27 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 3.0 n/a 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 4 1
Threonine (g) 0.0 0.0 0.0 1.6 n/a n/a 0.0 0.0 0.0 0.3 0.0 0.7 0.0 3 1
Tocopherol, alpha (mg) 0.7 0.0 0.0 0.4 n/a 0.0 0.0 0.0 0.0 0.2 1.2 0.1 0.1 3 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.2 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.0 n/a 3.0 n/a n/a n/a 0.0 n/a 1.4 0.1 n/a 0.1 5 1
Total Fat (g) 23.0 0.1 0.0 5.1 n/a 0.0 0.0 0.0 0.0 0.6 0.2 14.3 0.1 43 11
Trans-monoenoic Fat (g) 0.8 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
TransFatty acids (g) 0.9 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
Tryptophan (g) 0.0 0.0 0.0 0.6 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.3 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.8 n/a n/a 0.0 0.0 0.0 0.2 0.0 1.2 0.0 2 1
Valine (g) 0.0 0.0 0.0 2.0 n/a n/a 0.0 0.0 0.0 0.3 0.0 1.3 0.0 4 1
Vitamin A, IU (IU) 709.7 2.2 0.5 0.0 n/a 0.0 0.0 1.6 10.3 1,109.3 2,332.6 432.5 1,263.6 5,862 1,466
Vitamin A, RAE (mcg) 194.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.5 55.1 117.0 114.5 63.2 545 136
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1.1 0.0 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.5 n/a 0.1 0.0 0.0 0.0 0.2 0.2 0.0 0.0 1 0
Vitamin C (mg) 0.0 8.1 1.9 0.0 n/a 0.0 0.0 0.0 0.0 58.0 95.1 0.0 20.0 183 46
Vitamin D (IU) 17.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 10.5 0.0 28 7
Water (g) 4.5 98.0 3.5 33.3 n/a 136.3 0.0 0.0 0.0 114.3 68.7 10.4 13.2 482 121
Zinc (mg) 0.0 0.2 0.1 4.7 n/a 0.2 0.0 0.0 0.0 1.8 0.2 1.9 0.2 9 2

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