Carbs in Orzo Pasta: The Quick Answer
Orzo Pasta contains 27.4g of net carbs per 100g, calculated by subtracting 1.4g of dietary fiber from 28.8g of total carbohydrates. With 147 calories, 5.6g protein, and 0.9g fat per 100g, it is classified as High Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Orzo Pasta Keto Friendly?
Orzo Pasta is high in carbs with 27.4g net carbs per 100g. It is generally not suitable for strict keto (under 20g net carbs/day) but may fit into a broader low-carb diet depending on portion size and your daily limit.
Best Low-Carb Swaps for Orzo Pasta
Orzo Pasta is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Orzo (~27g net carbs per 100g) | Cauliflower rice | Same small-grain look in soups and salads — ~5g net carbs |
| Orzo in a soup | Shirataki rice | Absorbs broth well, nearly zero carbs |
| Orzo salad | Riced broccoli salad with lemon and feta | Similar texture, far fewer carbs, more fiber |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Orzo Pasta: 28.8g − 1.4g = 27.4g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.