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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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