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Nutritional Facts: Light Greek 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.

  2 cups (336g)
orzo pasta
1 (3g)
garlic cloves
1 (48g)
lemons, juice and zest of
5 cups (150g)
baby spinach leaves
1 (119g)
red bell peppers
1/2 cup (67g)
kalamata olives
14 1/2 ounces (0g)
diced fire-roasted tomatoes
14 1/2 ounces (411g)
garbanzo beans
1 teaspoon (0g)
italian seasoning
1 to taste (0g)
salt
1 to taste (0g)
pepper
1 cup (0g)
fat free feta cheese
Total 1 serving
Alanine (g) 1.5 0.0 n/a 0.2 0.0 0.0 n/a 0.9 n/a n/a n/a n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Arginine (g) 1.6 0.0 n/a 0.2 0.0 0.0 n/a 1.9 n/a n/a n/a n/a 4 1
Ash (g) 3.0 0.0 0.1 2.6 0.6 1.5 n/a 6.6 n/a n/a n/a n/a 14 2
Aspartic acid (g) 2.1 0.0 n/a 0.4 0.3 0.1 n/a 2.4 n/a n/a n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Calcium (mg) 70.6 5.4 2.9 148.5 8.3 59.1 n/a 131.6 n/a n/a n/a n/a 426 71
Calories 1,246.6 4.5 10.6 34.5 36.9 77.3 n/a 489.2 n/a n/a n/a n/a 1,899 317
Calories (kj) 5,218.1 18.7 43.7 145.5 153.5 323.2 n/a 2,043.2 n/a n/a n/a n/a 7,946 1,324
Carbohydrates (g) 250.9 1.0 3.3 5.4 7.2 4.2 n/a 93.0 n/a n/a n/a n/a 365 61
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Copper (mg) 1.0 0.0 0.0 0.2 0.0 0.2 n/a 0.7 n/a n/a n/a n/a 2 0
Cystine (g) 0.9 0.0 n/a 0.1 0.0 n/a n/a 0.3 n/a n/a n/a n/a 1 0
Dietary Fiber (g) 10.8 0.1 0.1 3.3 2.5 2.2 n/a 18.1 n/a n/a n/a n/a 37 6
Folate (mcg) 796.3 0.1 9.6 291.0 54.7 0.0 n/a 275.4 n/a n/a n/a n/a 1,427 238
Folate, DFE (mcg) 1,313.8 0.1 9.6 291.0 54.7 0.0 n/a 275.4 n/a n/a n/a n/a 1,945 324
Folate, food (mcg) 60.5 0.1 9.6 291.0 54.7 0.0 n/a 275.4 n/a n/a n/a n/a 691 115
Folic acid (mcg) 735.8 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 736 123
Fructose (g) 0.4 n/a 0.5 0.2 2.7 n/a n/a n/a n/a n/a n/a n/a 4 1
Galactose (g) 0.0 n/a 0.0 0.2 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.4 n/a 0.5 0.2 2.3 n/a n/a n/a n/a n/a n/a n/a 3 1
Glutamic acid (g) 15.4 0.0 n/a 0.5 0.3 0.1 n/a 3.6 n/a n/a n/a n/a 20 3
Glycine (g) 1.5 0.0 n/a 0.2 0.0 0.0 n/a 0.8 n/a n/a n/a n/a 3 0
Histidine (g) 1.0 0.0 n/a 0.1 0.0 0.0 n/a 0.6 n/a n/a 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 n/a n/a n/a 0 0
Iron (mg) 11.1 0.1 0.0 4.1 0.5 2.2 n/a 5.5 n/a n/a n/a n/a 24 4
Isoleucine (g) 1.7 0.0 n/a 0.2 0.0 0.0 n/a 0.9 n/a n/a n/a n/a 3 0
Lactose (g) 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 3.3 0.0 n/a 0.3 0.0 0.0 n/a 1.4 n/a n/a n/a n/a 5 1
Lysine (g) 1.0 0.0 n/a 0.3 0.0 0.0 n/a 1.4 n/a n/a n/a n/a 3 0
Magnesium (mg) 178.1 0.8 2.9 118.5 14.3 2.7 n/a 119.2 n/a n/a n/a n/a 436 73
Maltose (g) 6.6 n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 7 1
Manganese (mg) 3.1 0.1 0.0 1.3 0.1 0.0 n/a 2.5 n/a n/a n/a n/a 7 1
Methionine (g) 0.5 0.0 n/a 0.1 0.0 0.0 n/a 0.3 n/a n/a n/a n/a 1 0
Monounsaturated Fat (g) 0.6 0.0 0.0 0.0 0.0 5.3 n/a 1.1 n/a n/a n/a n/a 7 1
Niacin (mg) 24.1 0.0 0.0 1.1 1.2 0.0 n/a 0.6 n/a n/a n/a n/a 27 5
Pantothenic acid (mg) 1.4 0.0 0.1 0.1 0.4 0.0 n/a 1.2 n/a n/a n/a n/a 3 1
Phenylalanine (g) 2.2 0.0 n/a 0.2 0.1 0.0 n/a 1.1 n/a n/a n/a n/a 4 1
Phosphorus (mg) 635.0 4.6 3.8 73.5 30.9 2.0 n/a 370.0 n/a n/a n/a n/a 1,120 187
Phytosterols n/a n/a n/a 13.5 n/a n/a n/a n/a n/a n/a n/a n/a 14 2
Polyunsaturated Fat (g) 1.9 0.0 0.0 0.2 0.1 0.6 n/a 2.1 n/a n/a n/a n/a 5 1
Potassium (mg) 749.3 12.0 49.4 837.0 251.1 5.4 n/a 707.1 n/a n/a n/a n/a 2,611 435
Proline (g) 5.3 0.0 n/a 0.2 0.0 0.0 n/a 0.8 n/a n/a n/a n/a 6 1
Protein (g) 43.8 0.2 0.2 4.3 1.2 0.6 n/a 20.3 n/a n/a n/a n/a 71 12
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Riboflavin (mg) 1.3 0.0 0.0 0.3 0.1 0.0 n/a 0.1 n/a n/a n/a n/a 2 0
Saturated Fat (g) 0.9 0.0 0.0 0.1 0.0 1.0 n/a 0.5 n/a n/a n/a n/a 3 0
Selenium (mcg) 212.4 0.4 0.0 1.5 0.1 0.6 n/a 11.5 n/a n/a n/a n/a 227 38
Serine (g) 2.1 0.0 n/a 0.2 0.1 0.0 n/a 1.0 n/a n/a n/a n/a 3 1
Sodium (mg) 20.2 0.5 0.5 118.5 4.8 493.9 n/a 1,229.2 n/a n/a n/a n/a 1,868 311
Starch (g) 209.8 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 210 35
Sucrose (g) 1.6 n/a 0.2 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a 2 0
Sugar (g) 9.0 0.0 1.2 0.6 5.0 0.0 n/a n/a n/a n/a n/a n/a 16 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Thiamin (mg) 3.0 0.0 0.0 0.1 0.1 0.0 n/a 0.1 n/a n/a n/a n/a 3 1
Threonine (g) 1.6 0.0 n/a 0.2 0.0 0.0 n/a 0.8 n/a n/a n/a n/a 3 0
Tocopherol, alpha (mg) 0.4 0.0 0.1 3.0 1.9 1.1 n/a n/a n/a n/a n/a n/a 6 1
Tocopherol, beta (mg) 0.2 n/a n/a 0.0 0.1 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 3.0 n/a n/a 0.3 0.2 0.0 n/a n/a n/a n/a n/a n/a 3 1
Total Fat (g) 5.1 0.0 0.1 0.6 0.4 7.2 n/a 4.7 n/a n/a n/a n/a 18 3
Trans-monoenoic Fat (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.6 0.0 n/a 0.1 0.0 n/a n/a 0.2 n/a n/a n/a n/a 1 0
Tyrosine (g) 0.8 0.0 n/a 0.2 0.0 0.0 n/a 0.5 n/a n/a n/a n/a 2 0
Valine (g) 2.0 0.0 n/a 0.2 0.0 0.0 n/a 0.9 n/a n/a n/a n/a 3 1
Vitamin A, IU (IU) 0.0 0.3 2.9 14,065.5 3,725.9 270.8 n/a 86.3 n/a n/a n/a n/a 18,152 3,025
Vitamin A, RAE (mcg) 0.0 0.0 0.0 703.5 186.8 13.4 n/a 4.1 n/a n/a n/a n/a 908 151
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Vitamin B-6 (mg) 0.5 0.0 0.0 0.3 0.3 0.0 n/a 1.9 n/a n/a n/a n/a 3 1
Vitamin C (mg) 0.0 0.9 18.6 42.2 152.0 0.6 n/a 15.6 n/a n/a n/a n/a 230 38
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Water (g) 33.3 1.8 44.3 137.1 109.7 53.8 n/a 286.5 n/a n/a n/a n/a 666 111
Zinc (mg) 4.7 0.0 0.0 0.8 0.3 0.1 n/a 4.4 n/a n/a n/a n/a 10 2

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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