Calories in Fresh Creative Foods Orzo feta salad orzo, mediterranean

How many calories should you eat?

Nutrition Facts Fresh Creative Foods Orzo feta salad orzo, mediterranean

Amount Per 0.67 cup, 145 g
Calories 230 Kcal (963 kJ)
Calories from fat 117 Kcal
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3.5g 18%
Cholesterol 10mg 3%
Sodium 1180mg 49%
Total Carbs 22g 7%
Sugars 4g 16%
Dietary Fiber 3g 12%
Protein 8g 16%
Vitamin C 22.5mg 38%
Vitamin A 0.2mg 8%
Iron 2.3mg 13%
Calcium 80mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

  • WeightWatchers Points: 5.1, PointsPlus: 6, SmartPoints: 8
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • Over 20% of daily saturated fat!
    Bad! More 20% of daily saturated fat!

    For years Saturated fat was claimed to raise cholesterol levels and give us heart attacks. Today different studies refute this claim. They say, that replacing saturated fat with carbohydrates or refined starch or sugar is not changing the heart disease risk. Not processed carbs nor saturated fats are good for you. Only if you replace it with polyunsaturated fat, you'll get a reduction in heart disease risk. So try to have a balanced diet.
  • Oh dear! Very salty! Over 45% of daily sodium allowance
    The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
    For medical reasons many people should not exceed 1500mg of sodium.
    Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
    Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
    Are these reasons enough to cut the sodium intake? No doubt!
  • Convert Salt tsps to Sodium mg easily
    Salt (NaCl) is not excactly sodium (Na).
    It is not right to use these terms as synonyms.
    The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
    This is much less than the weight of salt.
    (5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
    Know how much sodium is in your salt - without a calculator:
    1/4 tsp salt = 600 mg sodium
    1/2 tsp salt = 1200 mg sodium
    3/4 tsp salt = 1800 mg sodium
    1 tsp salt = 2300 mg sodium
  • 2 tsp of sugars per serving
    This volume includes both naturally occurring from ingredients and specially added sugars.
    USDA tells us that last years each American consumed an average 130 pounds of caloric sweeteners per year!
    That works out to 30 tsp of sugars per day approximately 480 extra calories!
    Just to think: Eating just 200 more calories daily than your body requires for body functioning and exercise leads to a 20-pound weight gain in a year.
  • Great source of fiber! More than 12% daily!
    Eat more fiber. You've heard it many times. But why it is so good for your health?
    Dietary fiber is best known for its ability to make our digestion going right.
    So want to prevent or relieve constipation - eat more fiber!
    There are also other great health benefits as well, such as lowering your risk of diabetes, heart disease and cancer, and helping to maintain a healthy weight by helping to feel you full longer.
    The best source of fiber are fruits, vegetables, whole grains and legumes and not processed foods with added fiber.
  • A good source of protein
    For many vegans and vegetarians, it's important to get enough protein.
    The product you've just scanned will provide you with 16% or more of your daily protein requirement.
    If you're a vegan having trouble meeting your protein needs, try nuts and beans.
    Sprinkling nuts onto any dish is a quick, easy and nutritious solution.
    Try adding beans in places you might not normally eat them.
    Add beans to pasta dishes, stir fries and even salads.
    While meat alternatives like Tofu do provide a quick and easy protein intake, they should not be your only source of protein.
    Eat proteins from a variety of sources for best results.
  • Learn about veggies and iron
    Veggies such as broccoli, bok choy, spinach, parsley and most leafy greens are naturally high in iron.
    However, compared to other high-iron foods, like red meat, fish and poultry, the iron in plant foods is not absorbed as easily by the body. What can you do to increase the absorption of iron from these plant foods?
    • Vitamin C increases the absorption - so try having a fresh tomato, lemon juice, or an orange together with your high iron food
    • Avoid drinking too much coffee - caffeine can decrease the absorption of iron
    • In addition to caffeine, the tannins found in tea can also reduce iron absorption
    • If you are a vegetarian, try having iron-fortified breakfast cereals, legumes, and eggs
    • Product contains sulfites
      Sulfites (sulphites) are inorganic salts that are used as antioxidant of food preservative or enhancer.
      They may appear on food labels in various forms, such as: sulfur dioxide, potassium bisulfite, potassium metabisulfite, sodium bisulfite, sodium metabisulfite or sodium sulfite
      Although sulphites do not cause a true allergic reaction, people with sensitivity to sulfites may experience similar reactions as those with food allergies.
      Those who have asthma are most at risk to sulphite sensitivity.
      BTW sulfites are included in the ten priority food allergens in Canada.


    Gluten Allergy, Wheat Allergy, Eggs Allergy, Lactose Allergy, Milk Allergy, Sulfites Allergy, Soy Allergy

    How to burn 230 calories

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    Orzo feta salad orzo, mediterranean Ingredients

    Cooked Orzo Pasta (Semolina Wheat Flour, Egg, Enriched with Iron, Niacin, Thiamin Mononitrate, Riboflavin, Folic Acid), Artichoke (Artichokes, Water, Salt, Citric Acid, Ascorbic Acid), Feta Cheese ([Pasteurized Milk, Cheese Cultures, Salt, Enzymes], Powdered Cellulose to Prevent Caking, Natamycin to Protect Flavor), Water, Parsley (Parsley, Salt, Sugar), Sun Dried Tomatoes, Red Wine Vinegar (Contains Potassium Metabisulfite [Preservative]), Olive Oil, Soybean Oil, Garlic Minced in Oil (Garlic, Soybean Oil, Citric Acid), Basil, Salt, Potassium Sorbate and Sodium Benzoate to Protect Flavor, Spice, Xanthan Gum.

    % RDI of Main Nutrition Facts

    of RDI* (230 calories) 145 g
    • Cal: 11.5 %
    • Fat: 20 %
    • Carb: 7.3 %
    • Prot: 16 %
    • 0%
      RDI norm*

    Calories Breakdown

    • Carbs (37.1%)
    • Fat (49.4%)
    • Protein (13.5%)
    Fresh Creative Foods Orzo feta salad orzo, mediterranean Good and Bad Points
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