Orzo: What It Is, Nutrition, Gluten and Orzo vs Rice

Orzo is a small, rice-shaped pasta, usually made from wheat. USDA’s FoodData Central SR Legacy database has no entry for orzo, so this guide says so plainly and uses the closest clearly labeled entry, cooked enriched pasta, for nutrition numbers. It covers what orzo is, how FDA’s standard for macaroni products applies to it, orzo nutrition, whether orzo is gluten free, and how orzo compares with rice.

Peptide Labs does not sell orzo or any orzo products. This article is general nutrition information, not medical advice.

What is orzo?

Orzo is a small shape about the size and form of a grain of rice. It is cooked like other dried shapes, in boiling water until tender, or toasted in a little oil and simmered in broth like a pilaf. Because of its shape, orzo is easy to mistake for a grain, but the ingredient list tells the story: orzo is usually made from wheat, listed as semolina, durum wheat semolina, durum flour or flour. Our semolina guide explains what those wheat ingredients are, and our pasta guide covers the wider family of dried shapes.

Whole wheat orzo and orzo-shaped products made from other flours, such as rice, corn or legumes, are also sold. They cook and taste differently, and their nutrition follows their ingredients, so the label on the specific box is the guide.

Orzo and FDA's standard for macaroni products

FDA’s standards of identity for dried wheat shapes are in 21 CFR Part 139. Under 21 CFR 139.110, macaroni products are the class of food prepared by drying formed units of dough made from semolina, durum flour, farina, flour, or any combination of these, with water. The regulation allows a short list of optional ingredients, including egg white, salt and seasonings, and requires the finished product to contain not less than 87 percent total solids. The regulation names only three shapes by size: macaroni, spaghetti and vermicelli. The word orzo does not appear anywhere in Part 139, so the regulation does not name orzo; it defines the class by what the dough is made of and how it is dried.

• Enriched: under 21 CFR 139.115, enriched macaroni products must contain set minimum and maximum amounts of thiamin, riboflavin, niacin or niacinamide, folic acid and iron in each pound; vitamin D and calcium are optional.
• Whole wheat: under 21 CFR 139.138, whole wheat macaroni products use whole wheat flour or whole durum wheat flour or both as the only wheat ingredient.
• Egg white: 21 CFR 139.110 lists egg white as an optional ingredient, and eggs are one of the nine major food allergens FDA requires on labels, so read the ingredient list if you avoid egg.
• Egg noodles: FDA’s separate standard for noodle products (21 CFR 139.150) requires eggs or egg yolks; a product sold under that name is not plain macaroni dough.

Orzo nutrition

Because USDA SR Legacy has no entry for orzo, the table uses USDA’s cooked pasta entries as the nearest match, labeled as such, next to two cooked rice entries for comparison. Values are per 100 g cooked, with Percent Daily Values (%DV) based on FDA Daily Values. USDA lists no portion weight for orzo, and a cup of a small shape packs differently from a cup of spaghetti, so per-cup numbers are not given.

In USDA data, the enriched and unenriched pasta entries share the same calories, protein, carbohydrate and fiber; enrichment raises iron, thiamin and folate. The whole-wheat entry lists more than twice the fiber and about three times the magnesium of enriched pasta. Salt in the cooking water matters too: USDA’s entry for enriched pasta cooked with added salt (FDC 169751) lists 131 milligrams of sodium per 100 g, compared with 1 milligram without salt. Our low sodium foods guide explains how to read sodium on a label. Labels may give Nutrition Facts for dry orzo, so check whether a label describes the dry or the cooked product before comparing numbers.

Is orzo healthy?

Whether orzo is healthy depends on which orzo and how it fits the rest of the plate. Regular wheat orzo is a refined grain: the 2020-2025 Dietary Guidelines for Americans list pasta and white rice among refined grains and say “Refined-grain choices should be enriched.” The same guidelines describe a healthy dietary pattern as including grains, at least half of which are whole grain, which is where whole wheat orzo comes in. Our refined carbs guide covers the refined grain category in more detail.

Orzo is served in salads and sides with vegetables, legumes and cheese, and those additions carry much of the meal’s fiber and protein. Our guides to chickpeas, lentils, spinach, tomatoes and feta cheese give USDA values for common orzo salad ingredients. Butter, cheese and salty broth change the totals, so check the package label for the product you use.

Is orzo gluten free?

Regular orzo is not gluten free, according to NIDDK, which lists wheat and types of wheat, including durum and semolina, among the grains in which gluten occurs naturally, and names pastas among the foods made from them. FDA’s allergen guidance says wheat is a major food allergen and counts durum wheat and semolina as wheat, so wheat orzo must declare wheat on its label.

• Gluten-free orzo: NIDDK notes that packaged gluten-free pasta is sold; orzo-shaped products made from rice, corn or legume flours fall in that group.
• Check the label: NIDDK notes that FDA requires foods labeled gluten-free to contain less than 20 parts per million of gluten.
• Cross-contact: NIDDK warns that gluten-free foods can pick up gluten when they are processed, stored, prepared or served; cooking gluten-free orzo in water used for wheat shapes is one way that happens.
• Testing first: NIDDK advises talking with your doctor about testing before starting a gluten-free diet, and a doctor or registered dietitian can guide the diet after a diagnosis.

Orzo vs rice

Orzo and rice look alike in the pot, but they are different foods. Rice is a cereal grain, and NIDDK lists rice among foods that are naturally gluten-free. Wheat orzo is formed from wheat dough. In the USDA table above, per 100 g cooked, the nearest orzo entry lists 158 kcal, 5.8 g of protein and 1.8 g of fiber, while enriched long-grain white rice lists 130 kcal, 2.7 g of protein and 0.4 g of fiber, and brown rice lists 123 kcal, 2.7 g of protein and 1.6 g of fiber.

• Texture: orzo stays slightly firm and separate when cooked in plenty of water; rice absorbs a measured amount of liquid.
• Cooking time: orzo usually cooks faster than brown rice; follow the package directions for both.
• Gluten: NIDDK lists rice as naturally gluten-free, though cross-contact can still occur; wheat orzo contains gluten.
• Whole grain options: brown rice is on the Dietary Guidelines’ list of whole grains, and the guidelines call a food 100% whole grain if the only grains it contains are whole grains, as with orzo made only from whole wheat flour.

Our white rice guide, brown rice guide and basmati rice guide cover those grains in detail, and our couscous guide covers another small wheat shape made from semolina.

How to cook and store orzo

• Boiled: cook orzo in plenty of boiling water, stirring early so it does not stick, then drain.
• Pilaf style: toast dry orzo in a little oil until golden, then simmer it in broth until the liquid is absorbed.
• Soups: orzo can be added to soup near the end so it does not overcook.
• Salads: rinse cooked orzo briefly to stop the cooking, then toss with vegetables and dressing.
• Storage: keep dry orzo in a sealed container in a cool, dry cupboard and follow the package date.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Semolina: What It Is, Nutrition, Gluten and How It Compares to Flour, Pasta Nutrition: Enriched, Whole Wheat and Is Pasta Healthy?, Refined Carbs vs Whole Grains: Simple and Complex Carbs Explained.