I’ve eaten at Olive Garden more times than I can count, and while the flavors never disappoint, it wasn’t until I started watching my nutrition closely that I realized how important it is to know what’s really in each dish. If you’ve ever wondered how many calories are in a breadstick, or which soup is the healthiest, you’re in the right place.
This isn’t a generic list — it’s a complete 2025 breakdown based on Olive Garden nutrition information pulled straight from the real menu. I’ve laid everything out clearly to help you make better choices without losing out on what you love.
Understanding Olive Garden’s Nutrition Transparency
How to Use Their Interactive Nutrition Menu
Before you even step into the restaurant, Olive Garden gives you full access to their Interactive Nutrition Menu online. I’ve used this tool plenty of times myself, and it’s simple, clear, and lets you filter by dietary needs or swap ingredients in real-time.
| Feature | What It Helps You Do |
| Calories | Track high- or low-calorie items with precision |
| Fat (Total, Saturated, Trans) | Understand the type of fats in sauces and meats |
| Carbohydrates & Sugars | Ideal for low-carb or sugar-conscious diners |
| Protein | Helps those on high-protein or athletic diets |
| Sodium | Vital for heart-healthy or low-sodium meal planning |
| Fiber | Choose higher-fiber items to improve fullness |
| Allergen Filter | Remove items with gluten, dairy, soy, shellfish, and more |
| Customize Button | Adjust butter, sauce, cheese, and extras to match your nutrition goal |
Tips for Customizing Healthier Meal Options
Olive Garden gives you room to make your meal work for you. Small changes can make a big impact — especially if you’re trying to reduce calories, salt, or fat.
| Customization Tip | Why It Works |
| Ask for sauces on the side | Helps control calorie and sodium intake |
| Swap creamy sauces for marinara | Reduces up to 400 calories per dish |
| Choose grilled over fried proteins | Cuts saturated fat and overall calories significantly |
| Go easy on cheese and butter topping | Lowers sodium and total fat dramatically |
| Replace pasta with steamed broccoli | Cuts carbs while adding fiber and nutrients |
| Choose the Zoodles Primavera option | Lower-carb, veggie-forward alternative to regular pasta |
Olive Garden Appetizers Nutrition Breakdown
Calories and Ingredients in Popular Starters
Appetizers are where flavor hits first — but they can also be the most calorie-dense items on the menu. Here’s what you’re really getting when you start your meal with Olive Garden’s most popular starters.
| Appetizer | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Breadsticks (1 piece) | 140 | 2.5 | 0.5 | 460 | 25 | 1 | 4 |
| Fried Mozzarella | 850 | 50 | 21 | 1820 | 60 | 6 | 35 |
| Spinach-Artichoke Dip + Chips | 1100 | 73 | 29 | 2160 | 85 | 5 | 20 |
| Calamari | 870 | 46 | 12 | 2050 | 65 | 3 | 40 |
| Lasagna Fritta | 1070 | 68 | 28 | 2330 | 72 | 6 | 32 |
| Stuffed Ziti Fritta | 810 | 44 | 18 | 1980 | 70 | 4 | 28 |
Healthier Appetizer Choices You Can Make
When you’re trying to cut down on sodium, fat, or calories, these lighter appetizer picks give you a great start without sacrificing taste.
| Lighter Appetizer Option | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| House Salad (no dressing) | 90 | 5 | 1 | 270 | 8 | 3 | 2 |
| House Salad w/ Low-Fat Dressing | 150 | 8 | 2 | 490 | 10 | 4 | 3 |
| Grilled Chicken Flatbread (Half) | 320 | 14 | 5 | 850 | 28 | 3 | 22 |
| Breadsticks (1 piece, no butter) | 120 | 1 | 0 | 400 | 25 | 1 | 4 |
Soups, Salads & Breadsticks – What’s Really Inside?
Famous House Salad and Dressing Details
Olive Garden’s House Salad is a fan favorite, and with or without dressing, it’s a staple that shows up at nearly every table. Here’s what you’re really eating:
| Salad Item | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| House Salad (no dressing/croutons) | 70 | 3 | 0.5 | 210 | 8 | 2 | 2 |
| House Salad w/ Italian Dressing | 320 | 28 | 4.5 | 770 | 12 | 4 | 3 |
| Low-Fat Dressing option | 80 | 4 | 1 | 290 | 9 | 3 | 1 |
| Croutons (1 serving) | 80 | 3 | 0.5 | 150 | 9 | 0 | 1 |
Breadsticks Nutrition Facts
Let’s be honest — the breadsticks are hard to resist. But if you’re watching sodium or carbs, it helps to know exactly what’s in each one.
| Breadstick Type | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Regular (with butter/garlic) | 140 | 2.5 | 0.5 | 460 | 25 | 1 | 4 |
| Without Butter | 120 | 1 | 0 | 400 | 25 | 1 | 4 |
| Gluten-Sensitive Breadstick | 130 | 3 | 0.5 | 390 | 22 | 1 | 3 |
Soup Options and Their Nutritional Value
Soups at Olive Garden are flavorful and filling — but they vary widely in fat, salt, and calorie count. If you’re looking to make the best choice, here’s the full 2025 breakdown.
| Soup | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Chicken & Gnocchi | 230 | 12 | 5 | 1080 | 22 | 3 | 14 |
| Pasta e Fagioli | 190 | 5 | 1 | 890 | 24 | 5 | 12 |
| Minestrone (Vegan) | 110 | 1 | 0 | 850 | 18 | 4 | 5 |
| Zuppa Toscana | 220 | 14 | 7 | 1130 | 15 | 1 | 12 |
Pasta Dishes – Calories, Sauces, and More
Create Your Own Pasta: Customize with Care
Olive Garden’s Create Your Own Pasta menu sounds like freedom, but it’s also where calories can stack up fast. From the pasta base to the sauce and toppings, every decision matters. Here’s how the choices break down nutritionally.
| Pasta Type | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Protein (g) |
| Spaghetti | 350 | 1 | 0 | 10 | 70 | 4 | 13 |
| Fettuccine | 410 | 2 | 0 | 15 | 76 | 3 | 15 |
| Whole Wheat Linguine | 370 | 1 | 0 | 15 | 68 | 6 | 14 |
| Gluten-Free Rotini | 420 | 2 | 0 | 25 | 84 | 5 | 10 |
| Zoodles (Zucchini Noodles) | 45 | 0 | 0 | 20 | 8 | 2 | 2 |
| Topping / Add-on | Calories | Total Fat (g) | Protein (g) | Notes |
| Grilled Chicken | 130 | 3 | 24 | Leanest meat option |
| Italian Sausage | 290 | 26 | 12 | High fat, salty |
| Shrimp | 90 | 1 | 16 | Light and high protein |
| Meatballs (2) | 320 | 28 | 15 | High calorie and sodium |
Popular Pasta Entrees and Their Nutritional Profiles
These are the Olive Garden pasta classics most people order — and here’s what you’re really eating when they land on the table.
| Pasta Entree | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Fettuccine Alfredo | 1310 | 75 | 47 | 1250 | 98 | 4 | 28 |
| Chicken Alfredo | 1480 | 82 | 50 | 1560 | 102 | 5 | 45 |
| Shrimp Scampi | 510 | 14 | 5 | 850 | 55 | 4 | 30 |
| Spaghetti with Meat Sauce | 640 | 14 | 5 | 980 | 92 | 9 | 25 |
| Five Cheese Ziti al Forno | 1220 | 58 | 31 | 1680 | 100 | 7 | 38 |
| Cheese Ravioli with Marinara | 780 | 32 | 17 | 1220 | 85 | 4 | 26 |
Sauce Calories – Alfredo vs Marinara vs Meat Sauce
The sauce might seem like a small detail, but nutritionally, it can be a game changer. Here’s how the most common sauces compare by serving.
| Sauce Type | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) |
| Alfredo | 540 | 51 | 31 | 860 | 8 | 2 |
| Marinara | 90 | 4 | 0 | 480 | 12 | 6 |
| Meat Sauce | 150 | 9 | 3 | 710 | 10 | 4 |
| Creamy Mushroom | 190 | 15 | 7 | 630 | 6 | 2 |
| Spicy Diavolo | 120 | 6 | 1 | 520 | 13 | 5 |
Olive Garden Lunch & Dinner Entrees Nutrition
Chicken, Seafood, and Beef Options Compared
Lunch and dinner entrees at Olive Garden are flavorful, but depending on the dish, they can range from light to very heavy. Here’s a nutritional look at some of the top options.
| Entree | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Chicken Parmigiana | 1040 | 52 | 20 | 2130 | 80 | 8 | 52 |
| Grilled Chicken Margherita | 540 | 24 | 9 | 1170 | 18 | 4 | 48 |
| Herb-Grilled Salmon | 590 | 28 | 6 | 850 | 10 | 1 | 46 |
| Steak Alfredo | 1310 | 78 | 40 | 1680 | 78 | 4 | 55 |
| Chicken Marsala | 750 | 32 | 10 | 1130 | 40 | 6 | 48 |
| Shrimp Alfredo | 1180 | 64 | 36 | 1320 | 80 | 4 | 40 |
Lighter Italian Fare Choices for Calorie-Conscious Guests
This is where Olive Garden shines if you’re watching your calorie intake. The Lighter Italian Fare menu features meals under 600 calories that still pack flavor.
| Lighter Fare Entrée | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Chicken Piccata | 510 | 19 | 6 | 960 | 22 | 3 | 48 |
| Salmon Piccata | 570 | 27 | 5 | 980 | 12 | 2 | 45 |
| Shrimp Scampi | 510 | 14 | 5 | 850 | 55 | 4 | 30 |
| Zoodles Primavera (no chicken) | 310 | 9 | 1.5 | 690 | 35 | 7 | 9 |
| Grilled Chicken Caesar (lunch size) | 440 | 28 | 6 | 890 | 9 | 3 | 36 |
Olive Garden Sides and Their Nutrition Facts
Parmesan Zucchini Bites, Mashed Potatoes, and More
Olive Garden’s sides round out the meal, but they’re easy to overlook from a nutrition standpoint. Here’s what’s really inside those tempting extras.
| Side Dish | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) | Protein (g) |
| Parmesan Zucchini Bites (6 pcs) | 480 | 32 | 10 | 760 | 32 | 3 | 12 |
| Garlic Mashed Potatoes | 250 | 10 | 4 | 540 | 32 | 2 | 4 |
| Steamed Broccoli | 60 | 1 | 0 | 50 | 10 | 2 | 3 |
| Crispy Risotto Bites | 610 | 38 | 15 | 920 | 48 | 4 | 16 |
| Roasted Asparagus (seasonal) | 80 | 4 | 1 | 220 | 8 | 2 | 4 |
Low-Calorie Side Picks You Might Have Missed
Not every side has to break your calorie bank. Here are the smart side picks I go for when I want flavor and fiber without the bloat.
| Lighter Side Item | Calories | Total Fat (g) | Sat Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Protein (g) |
| Steamed Broccoli | 60 | 1 | 0 | 50 | 10 | 4 | 3 |
| House Salad (no dressing) | 90 | 5 | 1 | 270 | 8 | 3 | 2 |
| Roasted Asparagus | 80 | 4 | 1 | 220 | 8 | 2 | 4 |
| Side Zoodles | 45 | 0 | 0 | 20 | 8 | 2 | 2 |
Olive Garden Kids Menu Nutrition Information
Olive Garden offers a thoughtful selection of meals for children, including kid-sized pasta, protein-rich entrees, tasty sides, and sweet treats. Below are the nutrition facts for their most popular kids’ menu items.
Create Your Own Pasta for Kids – Portion & Calories
These build-your-own pasta meals allow flexibility in noodles and sauces, tailored for smaller appetites.
| Pasta Type | Serving Size | Calories | Total Fat | Carbs | Protein | Sodium |
| Spaghetti | 1 cup | 200 | 1.5g | 42g | 7g | 0mg |
| Fettuccine | 1 cup | 220 | 2g | 43g | 8g | 10mg |
| Alfredo Sauce | 1 oz | 100 | 10g | 2g | 1g | 270mg |
| Marinara Sauce | 1 oz | 35 | 1g | 6g | 1g | 180mg |
| Meat Sauce | 1 oz | 50 | 2g | 4g | 3g | 210mg |
| Grilled Chicken Add-On | 1.5 oz | 70 | 2g | 0g | 11g | 190mg |
Entrees, Sides, and Dessert Nutrition for Kids
Here’s a quick view of some popular kid-friendly entrees and dessert options along with their nutrition details.
| Item | Serving Size | Calories | Total Fat | Carbs | Protein | Sugar | Sodium |
| Cheese Ravioli | 5 pieces | 300 | 9g | 35g | 14g | 2g | 450mg |
| Chicken Fingers | 2 pieces | 360 | 22g | 20g | 18g | 0g | 600mg |
| Grapes (Side) | 1 cup | 62 | 0g | 16g | 0g | 15g | 0mg |
| Broccoli (Steamed) | 1/2 cup | 25 | 0g | 5g | 2g | 1g | 15mg |
| Kids Sundae | 1 cup | 210 | 8g | 28g | 4g | 22g | 55mg |
Kids’ Drinks – From Juice to Chocolate Milk
The drink options are varied for kids, and here’s the calorie breakdown.
| Beverage | Serving Size | Calories | Sugar | Sodium |
| Apple Juice | 6 oz | 80 | 19g | 10mg |
| Chocolate Milk | 6 oz | 150 | 23g | 100mg |
| 1% White Milk | 6 oz | 90 | 10g | 85mg |
| Raspberry Lemonade | 6 oz | 110 | 25g | 15mg |
Gluten Sensitive Menu at Olive Garden
Olive Garden provides gluten-sensitive choices, but it’s important to know that cross-contamination is possible, so these are suitable only for non-medical gluten avoidance.
What’s Gluten-Safe and What to Avoid
Here’s a breakdown of the safest gluten-sensitive dishes and which ones are best avoided.
| Item | Gluten Status | Notes |
| Grilled Chicken Parmesan | Gluten-Sensitive | Served without breadcrumbs or pasta |
| Herb-Grilled Salmon | Gluten-Sensitive | Served with steamed broccoli |
| Rotini Pasta (Gluten-Free) | Gluten-Free | Made with brown rice flour |
| Zuppa Toscana Soup | Avoid | Contains sausage and possible wheat fillers |
| Breadsticks | Avoid | Made with wheat flour |
| Chicken Alfredo | Avoid | Pasta contains gluten |
Calorie Count and Ingredients to Know
Let’s look at the nutritional info of Olive Garden’s most requested gluten-sensitive dishes.
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
| Herb-Grilled Salmon | 470 | 28g | 6g | 50g | 590mg |
| Grilled Chicken Parm | 400 | 17g | 7g | 44g | 640mg |
| Gluten-Free Rotini + Marinara | 430 | 8g | 65g | 12g | 520mg |
| Steamed Broccoli Side | 25 | 0g | 5g | 2g | 15mg |
Beverage Calories at Olive Garden – Full Breakdown
Both alcoholic and non-alcoholic beverages at Olive Garden vary widely in sugar and calorie content. Here’s the full nutritional picture to help you stay informed.
Non-Alcoholic Beverages: Lemonade, Soda, Iced Tea
Non-alcoholic drinks are available in regular and flavored versions. Here are their typical nutritional values.
| Beverage | Serving Size | Calories | Sugar | Carbs | Sodium |
| Classic Lemonade | 16 oz | 180 | 45g | 46g | 35mg |
| Raspberry Lemonade | 16 oz | 190 | 48g | 47g | 40mg |
| Sweet Iced Tea | 16 oz | 150 | 36g | 38g | 10mg |
| Unsweetened Iced Tea | 16 oz | 0 | 0g | 0g | 10mg |
| Coke | 16 oz | 190 | 52g | 53g | 45mg |
| Diet Coke | 16 oz | 0 | 0g | 0g | 40mg |
Alcoholic Options: Cocktails, Beer, Wine, Sangrias
Alcoholic drinks should be consumed mindfully. Here are estimates based on Olive Garden’s current offerings.
| Beverage | Serving Size | Calories | Alcohol % | Sugar | Carbs |
| Italian Margarita | 8 oz | 300 | 12% | 28g | 32g |
| Red Wine (Chianti) | 5 oz | 125 | 13% | 1g | 4g |
| White Wine (Moscato) | 5 oz | 130 | 11% | 6g | 6g |
| Berry Sangria | 8 oz | 220 | 9% | 20g | 25g |
| Bud Light | 12 oz | 110 | 4.2% | 0g | 6g |
| Peroni (Italian Lager) | 12 oz | 150 | 5.1% | 0g | 11g |
Desserts at Olive Garden – Delicious but Dense
Olive Garden’s desserts are undeniably delicious, but they pack a hefty calorie load. If you’re watching your sugar intake or daily calorie goals, understanding what’s inside these treats is essential.
Black Tie Mousse Cake, Tiramisu & Cheesecake Nutrition
| Dessert Item | Calories | Total Fat (g) | Sugars (g) | Protein (g) | Sodium (mg) |
| Black Tie Mousse Cake | 750 | 48 | 60 | 8 | 450 |
| Tiramisu | 470 | 28 | 30 | 7 | 120 |
| Sicilian Cheesecake w/ Strawberries | 830 | 55 | 66 | 9 | 390 |
| Warm Italian Doughnuts | 810 | 43 | 50 | 8 | 300 |
| Chocolate Brownie Lasagna | 910 | 58 | 72 | 10 | 460 |
Tips for Enjoying Desserts Without Overdoing Calories
Portion control is the secret. Many of these desserts can be split between 2–3 people to reduce the calorie hit while still satisfying your sweet tooth.
| Tip | Calorie Saving Potential |
| Split desserts with a friend | Save 300–400 calories |
| Skip whipped cream or sauces | Save 100–150 calories |
| Choose Tiramisu over Cheesecake | Save 300+ calories |
Olive Garden To Go and Catering Nutrition Info
Ordering Olive Garden for a group or event? Their To Go and Catering menu offers family-sized options. Below is what you need to know nutritionally.
Family-Style Meals and Large Party Trays
| Item | Serving Size | Calories per Serving | Total Fat (g) | Carbs (g) | Protein (g) |
| Lasagna Classico (Tray) | 8 servings | 560 | 35 | 42 | 28 |
| Chicken Alfredo (Tray) | 8 servings | 670 | 45 | 36 | 40 |
| Five Cheese Ziti al Forno | 8 servings | 610 | 38 | 45 | 22 |
| Spaghetti w/ Marinara | 8 servings | 480 | 10 | 75 | 18 |
Dipping Sauces, Appetizers, and Desserts for Catering
| Catering Item | Calories per 2 oz | Total Fat (g) | Carbs (g) | Sugars (g) |
| Alfredo Sauce | 240 | 22 | 3 | 2 |
| Marinara Sauce | 70 | 2 | 10 | 5 |
| Meat Sauce | 130 | 7 | 8 | 4 |
| Black Tie Mousse Cake Tray (per slice) | 750 | 48 | 60 | 60 |
Conclusion
Olive Garden’s nutrition information is surprisingly transparent and easy to access once you know where to look. Whether you’re watching calories, cutting carbs, avoiding gluten, or just trying to eat cleaner, there are plenty of options to help you make better choices. From their lighter Italian fare and customizable pasta bowls to kids’ meals and gluten-sensitive selections, Olive Garden offers a diverse menu with detailed nutritional breakdowns.
Their interactive nutrition tool, updated allergen charts, and careful labeling make it easier for guests to tailor meals to their dietary needs. Ultimately, enjoying Olive Garden doesn’t have to come at the cost of your health goals—as long as you understand what you’re ordering and make informed decisions, you can still indulge without the guilt.
Frequently Asked Questions about Olive Garden Nutrition
Can You Eat Healthy at Olive Garden?
Yes, you can. Olive Garden provides lighter Italian fare options, customizable meals, and transparent nutrition info to help guests make smarter, healthier decisions. Opting for grilled proteins, tomato-based sauces, salads without creamy dressing, or a half-portion pasta can reduce calories significantly.
What’s the Lowest Calorie Meal Option?
.One of the lowest-calorie options is the Herb-Grilled Salmon from the Lighter Italian Fare menu, coming in around 460 calories. Pairing it with a side of steamed broccoli or a house salad (without croutons and dressing) keeps the entire meal well under 600 calories.
How Accurate Is Olive Garden’s Nutrition Info?
Olive Garden’s nutrition information is provided based on standardized recipes and testing, making it accurate for typical servings. However, slight variations in restaurant preparation or custom orders (extra sauce, cheese, etc.) can slightly affect actual values. Always check their latest official nutrition guide for updates.
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