# Orzo, cooked nutrition: 5 g protein per 100 g | Macro Friendly Meals

5 g protein per 100 g, 7 g per 1 cup cooked.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Orzo, cooked, per 100 g and per 1 cup cooked (140 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 133 | 5 | 26 | 1 |
| Per serving (1 cup cooked, 140 g) | 186 | 7 | 36.4 | 1.4 |

Protein per 100 kcal: 3.8 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: limit (REFINED_GRAIN). Cite: DGA p3.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.25–$0.80.

Cost midpoint: $0.53.

Cost per 10 g protein: $0.76.

## Diet and scores

Mediterranean, Vegetarian, Vegan, Pescatarian, Dairy-Free

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Pasta, cooked](https://macrofriendlymeals.com/foods/pasta-cooked) (3.7 g protein / 100 kcal)
- [Quinoa, cooked](https://macrofriendlymeals.com/foods/quinoa-cooked) (3.7 g protein / 100 kcal)
- [Sourdough bread](https://macrofriendlymeals.com/foods/sourdough-bread) (4 g protein / 100 kcal)
- [Bagel](https://macrofriendlymeals.com/foods/bagel) (4 g protein / 100 kcal)
- [Beets, cooked](https://macrofriendlymeals.com/foods/beets-cooked) (3.9 g protein / 100 kcal)
- [Cheese pizza](https://macrofriendlymeals.com/foods/cheese-pizza) (3.9 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/orzo-cooked

Cite as: Macro Friendly Meals, "Orzo, cooked nutrition", https://macrofriendlymeals.com/foods/orzo-cooked, data v2026-10-23.1.