Greek Orzo Salad
Greek Orzo Salad is a vibrant, refreshing pasta salad featuring orzo (a rice-shaped pasta) tossed with classic Mediterranean ingredients like cucumbers, tomatoes, red onion, Kalamata olives, and feta cheese, all dressed in a zesty lemon-herb vinaigrette. It's a staple of Greek and broader Mediterranean cuisine, often served as a side dish or light main meal.
🍽️ Nutrition at a glance
This salad is generally balanced but leans higher in carbohydrates from the orzo pasta, with moderate fat from the olive oil and feta. It provides a good source of fiber, vitamins (like C and K from the vegetables), and protein from the feta and sometimes added chickpeas, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 10 g |
| Carbs | 45 g |
| Fat | 15 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 320 mg |
| Vitamin C | 15 mg |
| Vitamin A | 120 mcg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 180 mg |
| Folate | 80 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it showcases the Mediterranean diet's emphasis on fresh produce, whole grains, and healthy fats, which is linked to heart health. The use of orzo, a staple in Greek cooking, makes it a unique pasta dish that bridges the gap between a grain salad and a traditional pasta salad.
