Olive Garden Nutrition Guide 2026
Craving Olive Garden’s famous breadsticks and pasta but worried about nutrition? You’re not alone! With its hearty portions and indulgent dishes, Olive Garden is a favorite for many, but understanding the nutritional content of their menu can help you make smarter choices without sacrificing flavor.
NUTRITION INFORMATION
U.S. Restaurants Only • Data Subject to Change
Note: Nutrition information is based on standard recipes and preparation. Actual values may vary due to handcrafted nature of items, ingredient substitutions, and regional variations. Menu availability varies by location.
| Menu Item | Cal | Fat Cal | Fat (g) | Sat Fat (g) | Trans (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Calamari | 670 | 380 | 42 | 3.5 | 0 | 300 | 1600 | 48 | 2 | 3 | 24 |
| + add marinara | 35 | 20 | 2 | 0 | 0 | 0 | 320 | 4 | <1 | 2 | <1 |
| Fried Mozzarella | 800 | 450 | 49 | 17 | 0 | 65 | 1990 | 57 | 4 | 3 | 33 |
| + add marinara | 35 | 20 | 2 | 0 | 0 | 0 | 320 | 4 | <1 | 2 | <1 |
| Spinach-Artichoke Dip | 1160 | 730 | 81 | 21 | 1 | 70 | 2440 | 75 | 7 | 8 | 33 |
| Menu Item | Cal | Fat Cal | Fat (g) | Sat Fat (g) | Trans (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Breadstick (1 each) | 140 | 20 | 2.5 | 0.5 | 0 | 0 | 460 | 25 | <1 | 1 | 4 |
| Chicken & Gnocchi Soup | 230 | 100 | 12 | 4.5 | 0 | 55 | 1290 | 22 | 1 | 4 | 11 |
| Minestrone Soup | 110 | 10 | 1 | 0 | 0 | 0 | 810 | 17 | 4 | 4 | 5 |
| Zuppa Toscana | 220 | 130 | 15 | 7 | 0 | 40 | 780 | 15 | 2 | 2 | 7 |
| House Salad (no dressing) | 70 | 15 | 2 | 0 | 0 | 0 | 250 | 11 | 2 | 2 | 2 |
| Menu Item | Cal | Fat Cal | Fat (g) | Sat Fat (g) | Trans (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Cheese Ravioli Marinara | 440 | 200 | 22 | 11 | 0 | 75 | 1330 | 38 | 3 | 4 | 25 |
| Chicken Parmigiana | 630 | 260 | 29 | 7 | 0 | 75 | 1970 | 61 | 5 | 10 | 36 |
| Fettuccine Alfredo | 650 | 410 | 45 | 27 | 1 | 140 | 610 | 47 | 2 | 3 | 15 |
| + add broccoli | 130 | 110 | 12 | 1 | 0 | 0 | 200 | 4 | 2 | 1 | 2 |
| Lasagna Classico | 500 | 270 | 30 | 16 | 0.5 | 105 | 1290 | 33 | 3 | 7 | 29 |
| Menu Item | Cal | Fat Cal | Fat (g) | Sat Fat (g) | Trans (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Chicken Alfredo (Grilled) | 1480 | 850 | 95 | 56 | 2 | 430 | 2290 | 79 | 4 | 5 | 79 |
| Herb-Grilled Salmon | 610 | 400 | 45 | 11 | 0 | 130 | 1350 | 9 | 4 | 3 | 45 |
| Tour of Italy | 1550 | 880 | 97 | 50 | 1.5 | 325 | 3220 | 99 | 7 | 12 | 72 |
| 6 oz. Sirloin | 980 | 560 | 62 | 36 | 2 | 275 | 1840 | 49 | 2 | 3 | 57 |
Understanding Olive Garden's Menu
Olive Garden’s menu is divided into several categories: appetizers, soups, salads, entrees, and desserts. Each category offers a mix of indulgent and lighter options. For example, while the Tour of Italy (a combo of lasagna, fettuccine alfredo, and chicken parmigiana) is a fan favorite, it’s also one of the highest-calorie dishes on the menu. On the other hand, dishes like Herb-Grilled Salmon or Minestrone Soup provide healthier alternatives.
Nutritional Highlights and Challenges
When dining at Olive Garden, it’s important to be aware of the nutritional content of your meal. Here’s a breakdown of some popular dishes:
- Zuppa Toscana: This creamy soup with sausage, kale, and potatoes is a crowd-pleaser but contains around 220 calories and 1,500 mg of sodium per bowl.
- Chicken Alfredo: A classic dish with 1,500 calories and 97 grams of fat per serving, making it one of the heaviest options.
- Grilled Chicken Margherita: A lighter choice at 500 calories and 20 grams of fat, thanks to its grilled preparation and fresh ingredients.
While Olive Garden offers many indulgent dishes, there are also plenty of ways to enjoy a balanced meal. For instance, their House Salad (without dressing) is a low-calorie option packed with fresh vegetables, and the Herb-Grilled Salmon provides a good source of protein and healthy fats.
Tips for Making Healthier Choices at Olive Garden
- Watch Your Portions: Olive Garden is known for its generous servings. Consider sharing an entree or taking half home for later.
- Customize Your Meal: Ask for sauces and dressings on the side to control how much you consume.
- Choose Lighter Options: Opt for grilled proteins, vegetable-based soups, and salads with vinaigrette dressing.
- Limit Breadsticks: While tempting, the unlimited breadsticks can add up in calories and carbs. Stick to one or two and focus on your main meal.
Conclusion
Olive Garden’s menu offers a wide range of options, from indulgent comfort food to lighter, healthier choices. By understanding the nutritional content of your favorite dishes and making mindful decisions, you can enjoy a delicious meal without overindulging. Whether you’re dining out for a special occasion or a casual meal, being informed about Olive Garden nutrition can help you stay on track with your health goals.
Next time you visit Olive Garden, remember: it’s all about balance. Enjoy your meal, but make choices that align with your nutritional needs. Bon appétit!
Frequently Asked Questions (FAQs)
1. What is the healthiest item on Olive Garden’s menu?
The Herb-Grilled Salmon is one of the healthiest options, with around 500 calories, 20 grams of fat, and 45 grams of protein. Other lighter choices include the Minestrone Soup] (110 calories per cup) and the Grilled Chicken Margherita (500 calories).
2. How many calories are in 1 Olive Garden breadstick?
One Olive Garden breadstick contains approximately 140 calories, 2 grams of fat, 25 grams of carbs, and 4 grams of protein.
3. How many calories are in Olive Garden mints?
Olive Garden’s after-dinner mints contain about 10–15 calories per mint, depending on the size and ingredients.
4. How many carbs are in Olive Garden pasta?
The carb content varies by dish:
Fettuccine Alfredo: 93 grams of carbs per serving.
Spaghetti with Marinara Sauce: 69 grams of carbs per serving.
Chicken Alfredo: 93 grams of carbs per serving.
5. How many grams of fat per day?
The recommended daily fat intake varies by age, sex, and activity level. Generally, adults should aim for 20–35% of their total daily calories from fat. For a 2,000-calorie diet, this equals 44–78 grams of fat per day.
6. Is olive good for health or not?
Yes, olives are healthy. They are rich in monounsaturated fats (heart-healthy fats), antioxidants, and vitamins like Vitamin E. However, they are also high in sodium, so moderation is key.
7. How many calories should I eat in a day?
The recommended daily calorie intake depends on factors like age, sex, weight, height, and activity level. On average:
Women: 1,600–2,400 calories per day.
Men: 2,000–3,000 calories per day.
Use a calorie calculator or consult a nutritionist for personalized advice.
8. What is the nutritional value of Olive Garden salad dressing?
Olive Garden’s Italian Dressing contains approximately:
80 calories per 2 tablespoon serving.
8 grams of fat.
2 grams of carbs.
0 grams of protein.
9. What pasta does Olive Garden use?
Olive Garden uses high-quality, authentic Italian pasta, including varieties like fettuccine, spaghetti, and rigatoni. Their pasta is made from durum wheat semolina, giving it a firm texture and rich flavor.