Orzo is 158 calories per 100g, mostly carbs at 31g. Moderate carb density. Common in fitness meal prep for steady-energy carbohydrates.
Calories scale with portion. Here's how a typical orzo serving translates in your tracker:
Balanced — orzo sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How orzo stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at orzo and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreOrzo has approximately 158 calories per 100g. A typical serving — 3 oz (85g) — comes in at 134 calories.
5.8g of protein per 100g. That puts orzo at roughly 3.7g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Orzo sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.