Pronounced OR-zoh, this rice look-a-like is not actually rice, but is a rice-shaped pasta. Orzo is typically used in Italian soups, but is also used in a variety of different pasta dishes and grain bowls. It is a versatile ingredient that maintains that classic pasta flavor in a fun shape and size. While a popular go-to pasta, in its traditional form, orzo may not be the best option for those following a gluten-free diet.
Orzo is not gluten-free. Traditional orzo contains wheat or semolina flour as the main ingredient. Gluten, which is the protein found in wheat, rye, and barley, does increase the protein content of gluten-containing foods, but it is harmful to those with a gluten-sensitivity or intolerance. The best gluten-free alternatives are Jovial Grain Free Cassava Orzo and DeLallo Gluten-Free Orzo.
In this article, we’ll discuss a brief overview of what orzo is, some top-selling brands, the nutritional content of those brands, and several alternative options to traditional orzo. Let’s dig in!
What is Orzo?
Orzo is a short-cut pasta that is shaped to look like rice. It is most often made from semolina flour, which has a high gluten content. Simply put, gluten is the protein found in wheat, rye, and barley products that gives it structure and helps hold its shape. While traditional orzo is not typically gluten-free, it does come in some whole wheat and gluten-free varieties.
The term ‘orzo’ translates to ‘barley’ in Italian. It earned this name because it resembles an unrefined grain of barley. In Italy, this pasta goes by several other names including risoni, which means “big rice” and puntalette, which means “tiny tips”. Although orzo originated in Italy, it has become extremely popular in Greek, Mediterranean, and Middle Eastern cuisine.
Different Orzo Varieties
Orzo comes in a range of different varieties including traditional, organic, gluten-free, whole wheat, and tri-colored.
- The most popular is the pale yellow, traditional orzo. This is the most readily available on supermarket shelves, although other varieties are becoming more popular.
- Gluten-free orzo products are typically made with corn and rice flours, but there are some made with other alternatives like chickpea flour.
- Tri-colored orzo is just traditional orzo dyed with tomato and spinach.
- While not wildly popular or well-known, there are some orzo brands that make black orzo, which has been dyed with squid ink.
Orzo vs Rice: Which is Healthier?
While orzo is similar in shape and size to rice, they are not the same thing. When comparing nutrient profiles, it is difficult to say whether one is healthier than the other because it truly depends on the type of rice and the ingredients used to make the orzo. For example, whole grain brown rice will pack more fiber, thiamin, riboflavin, niacin, and vitamin B6 and beneficial nutrients than a refined white rice product. The same is true for whole-wheat orzo products compared to refined wheat orzo.
Refined products have most of their naturally occurring nutrients stripped during the refining process. Some are added before production is finished, but not nearly in the same amounts as they were originally. Whole grain/whole wheat products retain all naturally occurring nutrients and provide more protein and fiber than their refined counterparts.
Orzo alternatives made from chickpeas may be one of the healthiest options available as they have similar calorie content to rice and traditional or whole wheat orzo products, but much more fiber, protein, and a plethora of vitamins and minerals.
Both rice and orzo in any form, offer some nutritional benefit to the consumer. To ensure the most bang for your buck nutritionally, it is best to stick to whole grain rice products and whole wheat or protein-packed gluten-free orzo alternatives.
Top Selling Brands of Orzo and Nutritional Profile
The following orzo products are some of the more popular brands available on supermarket shelves. They are not gluten-free and therefore should be avoided by those following a gluten-free diet. All of these products offer similar nutrient profiles in regards to calories, total fat, carbohydrate, fiber, and protein content. You will notice that the whole wheat varieties generally offer a bit more fiber than refined wheat orzo. It is also important to note that these whole wheat products provide a wide array of naturally occurring vitamins and minerals in larger amounts than the refined wheat orzo products.
Baron’s Whole Wheat Orzo Pasta
Ingredients:
- Whole Wheat Flour
Nutritional Information (per ⅓ cup, 50g):
- Calories: 190
- Total Fat: 0.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 40g
- Total Sugars: 1g
- Fiber: 4g
- Protein: 8g
Barilla Orzo
Ingredients:
- Semolina (Wheat)
- Durum Wheat Flour
- Vitamins/Minerals: Vitamin B, Iron, Vitamin B1, Vitamin B2, Folic Acid
Nutritional Information (per 2 ounces, 56g):
- Calories: 200
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 42g
- Total Sugars: 1g
- Fiber: 3g
- Protein: 7g
DeLallo Organic Whole Wheat Orzo
Ingredients:
- Italian Organic Whole Wheat Durum Wheat
Nutritional Information (per 2 ounces, 56g):
- Calories: 190
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Total Carbohydrates: 37g
- Total Sugars: 2g
- Fiber: 4g
- Protein: 7g
RiceSelect Whole Wheat Orzo
Ingredients:
- Whole Wheat Durum Wheat Flour
Nutritional Information (per ¼ cup, 56g):
- Calories: 190
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 40g
- Total Sugars: 1g
- Fiber: 4g
- Protein: 8g
Orzo Alternative Options
The following alternatives offer great options for those in need of a gluten-free orzo product or for those just simply looking for a more nutritionally sound orzo product. Whether you follow a gluten-free diet for nutritional or health reasons, many of these options provide a better nutrient profile overall when compared to whole wheat or traditional orzo products. These are just a few of our favorites, but there is an abundance of other gluten-free and grain-free orzo products on the market today.
Jovial Grain Free Cassava Orzo
This orzo alternative uses cassava as its main ingredient. The starchy root vegetable is native to South America and is naturally gluten-free. Jovial Grain Free Cassava Orzo is also grain free, non-GMO, Kosher, USDA Organic, and certified free from the Top 8 Allergens. This pasta alternative also provides 4g of fiber per 2 ounce serving.
Ingredients:
- Organic Cassava Flour
Nutritional Information (per 2 ounces, 56g):
- Calories: 200
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 49g
- Total Sugars: 2g
- Fiber: 4g
- Protein: 1g
DeLallo Gluten-Free Orzo
This is one of the top-selling brands of orzo pasta, both wheat-based and gluten-free.So many customer reviews rave about the flavor and texture of this gluten-free alternative saying, “you would never know this is gluten-free”! It is made in a dedicated gluten-free facility and also holds Kosher and non-GMO certifications.
Ingredients:
- 70% Corn Flour
- 30% Rice Flour
Nutritional Information (per 2 ounces, 56g):
- Calories: 200
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 44g
- Total Sugars: 0g
- Fiber: 1g
- Protein: 3g
Explore Cuisine Organic Chickpea Risoni
Explore Cuisine Chickpea Risoni is one of our favorite alternatives to traditional orzo. It uses only one ingredient, but is loaded with plant-based protein and packs a whopping 8 grams of fiber per 2 ounce serving. It provides a convenient option for those wanting to add a protein boost to their meals while also being gluten-friendly.
Ingredients:
- Organic Chickpea Flour
Nutritional Information (per 2 tablespoons, 5g):
- Calories: 190
- Total Fat: 3g
- Saturated Fat: 0.05g
- Cholesterol: 0mg
- Sodium: 5mg
- Total Carbohydrates: 33g
- Total Sugars: 1g
- Fiber: 8g
- Protein: 12g
Main Takeaways
Orzo pasta is not traditionally gluten-free because it is made from wheat-based semolina flour. While this poses an issue for gluten-sensitive or gluten-intolerant individuals, there is a wide variety of gluten-free orzo alternatives available. When it comes to comparing the health benefits of rice and orzo, one is not necessarily healthier than the other. The health benefits solely depend on the type of rice and what ingredients are used to make the orzo pasta. It is best to stick with whole grain rice products as well as whole wheat or some of the wheat-free orzo alternatives, if you are aiming for food items that are the most nutritionally beneficial.
Related Questions
What can you do with orzo?
Orzo is commonly used in soups, especially Italian soups like minestrone. It can also be used in any pasta dish, grain bowl, or any recipe where a petite pasta is called for. It can also be substituted for rice in dishes like pilaf or risotto.
Is orzo vegan?
Orzo is vegan-friendly as it is made from flour, water, and salt. No eggs or dairy are used in the traditional recipe. There are several recipes for homemade orzo that include egg, but nearly all commercially produced orzo is vegan. If vegan products are a must for you, as always, it is best practice to read nutrition labels to ensure no animal-based ingredients were used in the food products you are purchasing.
Is risoni the same thing as orzo?
Risoni is similar to orzo in shape, but is slightly larger in size. In Italian, ‘riso’ is a term for rice, while ‘oni’ means more than. Orzo may look like grains of rice, but is actually a type of pasta. Risoni is also known as pasta a riso, which means ‘rice pasta’ in Italian. Like orzo, it can be made using traditional wheat ingredients, or made with alternatives like lentils, corn, and rice.