How many calories are in Orzo?

Orzo contains 5 calories per 100g serving, with 13g of protein, 79g of carbohydrates, and 2g of fat.

Is Orzo good for fat loss?

Orzo has a macro efficiency score of 1.00 (scale: 0–1.0). It provides 1040% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

1.00

Verified Asset

High Efficiency

Orzo.

Metabolic profile analysis. Technical breakdown of Orzo and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy5kcal

Bio-Protein13g

Carbohydrates79g

Total Lipids2g

Nutritional Efficiency Report

Orzo is a very low-calorie food with moderate-protein content. At 5 kcal per 100g, it delivers 13g of protein — representing 1040% of its total caloric load. Carbohydrates account for 6320% and fats for 360% of calories.

"Efficiency Score 1.00 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At 79g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

With only 5 kcal per 100g, Orzo is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

At 79g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

Thermic Effect (TEF)

With 13g protein per 100g, the thermic contribution is moderate. Pairing with higher-protein sources increases the overall TEF of your meal and supports lean mass retention.

Expand Your Protocol.

Based on the metabolic profile of Orzo, these related data nodes are most relevant to your nutrition architecture:

Fat Loss Foods Database Balanced Nutrition Guide

Integrate Asset.

Use the clinical weekly planner to distribute Orzo across your metabolic windows.

Generate Weekly Protocol

Input physical metrics to generate a synchronized 7-day protocol.

1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Orzo is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.