🍝 Casual Dining · 176 menu items

Olive Garden calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 176 items on the Olive Garden menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Salad without Dressing at 70 calories. The strongest protein-to-calorie ratio belongs to the 6 oz. Tuscan Sirloin: 46 g of protein in 360 calories. 38 of the 88 food orders on the Olive Garden menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

176

Lightest order

70 cal

Salad without Dressing

Under 500 calories

of 88 food orders

Most protein per calorie

12.8 g

per 100 cal · 6 oz. Tuscan Sirloin

Lowest-calorie orders at Olive Garden

The eight lightest food orders on the Olive Garden menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Salad without Dressing	Salads & Bowls	70	2 g	11 g	2 g
Minestrone Soup	Entrées	110	5 g	17 g	1 g
Salad without Croutons	Salads & Bowls	110	2 g	7 g	8 g
Breadstick, plain (no garlic topping, 1 ea.)	Donuts & Bakery	130	4 g	25 g	1 g
Breadstick with Garlic-Butter (1 stick)	—	140	4 g	25 g	3 g
Breadstick with garlic topping (1 ea.)	Donuts & Bakery	140	4 g	25 g	3 g
Pasta Fagioli Soup	Entrées	150	8 g	16 g	5 g
Garden-Fresh Salad with Dressing (1 portion)	—	150	3 g	11 g	11 g

Most protein per calorie at Olive Garden

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
6 oz. Tuscan Sirloin	360	46 g	12.8 g
Herb-Grilled Salmon Coho (Regional)	400	50 g	12.5 g
Grilled Chicken Margherita	540	65 g	12 g
Herb-Grilled Salmon (dinner, no sides)High protein	460	47 g	10.2 g
Grilled Chicken Parmigiana with Rotini & Marinara	810	75 g	9.3 g
Herb-Grilled Salmon	490	45 g	9.2 g
Kids Grilled Chicken with Rotini Pasta & Marinara	430	33 g	7.7 g
Chicken Parmigiana	1,020	64 g	6.3 g

Leading pick: 6 oz. Tuscan Sirloin, 46 g protein in 360 cal.

What fits a calorie budget

How many food orders at Olive Garden fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Olive Garden

Items the Olive Garden menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 4 items
Vegan · 1 item
Gluten-free · 2 items
Dairy-free · 2 items
Pescatarian · 2 items

Every Olive Garden item in the database, by section, lightest first.

Entrées6 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Minestrone Soup	110	5 g	17 g	1 g	4 g	810 mg
Pasta Fagioli Soup	150	8 g	16 g	5 g	3 g	710 mg
Stellini Soup (Regional)	200	9 g	22 g	7 g	1 g	1,240 mg
Zuppa Toscana Soup	220	7 g	15 g	15 g	2 g	790 mg
Zuppa Toscana Soup (U.S. only)	220	7 g	15 g	15 g	2 g	790 mg
Chicken & Gnocchi Soup	230	11 g	22 g	12 g	1 g	1,290 mg

Pizza1 item

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cheese Pizza	400	17 g	54 g	13 g	3 g	720 mg

Salads & Bowls3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Salad without Dressing	70	2 g	11 g	2 g	2 g	250 mg
Salad without Croutons	110	2 g	7 g	8 g	2 g	670 mg
Salad with Signature Italian Dressing	150	3 g	13 g	10 g	2 g	770 mg

Sides11 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Steamed Broccoli, Kids	35	4 g	7 g	0 g	4 g	35 mg
Grapes	40	0 g	11 g	0 g	— g	0 mg
French Fries, Kids	240	4 g	31 g	12 g	4 g	310 mg
Stuffed Ziti Fritta	500	27 g	40 g	26 g	3 g	1,040 mg
Toasted Ravioli	650	25 g	71 g	30 g	6 g	1,420 mg
Calamari	670	24 g	48 g	42 g	2 g	1,600 mg
Fried Mozzarella	800	33 g	57 g	49 g	4 g	1,990 mg
Meatballs Parmigiana	1,040	51 g	27 g	83 g	6 g	2,800 mg
Lasagna Fritta	1,130	39 g	75 g	76 g	5 g	1,800 mg
Spinach-Artichoke Dip with flatbread crisps	1,160	33 g	75 g	81 g	7 g	2,440 mg
Shrimp Fritto Misto	1,280	41 g	101 g	79 g	9 g	5,010 mg

Donuts & Bakery5 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Breadstick, plain (no garlic topping, 1 ea.)	130	4 g	25 g	1 g	1 g	280 mg
Breadstick with garlic topping (1 ea.)	140	4 g	25 g	3 g	— g	460 mg
Add Raspberry Sauce	210	0 g	51 g	0 g	0 g	10 mg
Add Chocolate Sauce	220	2 g	48 g	3 g	— g	110 mg
Warm Italian Doughnuts	810	20 g	119 g	28 g	6 g	510 mg

Desserts6 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Tiramisu	470	6 g	54 g	27 g	0 g	125 mg
Strawberry Cream Cake	540	9 g	69 g	26 g	2 g	370 mg
Sicilian Cheesecake with Strawberry Topping	730	12 g	78 g	42 g	2 g	450 mg
Black Tie Mousse Cake	750	9 g	76 g	50 g	4 g	290 mg
Pumpkin Cheesecake	790	13 g	70 g	51 g	4 g	640 mg
Chocolate Brownie Lasagna	910	13 g	144 g	52 g	6 g	580 mg

Smoothies & Shakes2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Smoothie, Peach	190	0 g	49 g	0 g	0 g	10 mg
Smoothie, Strawberry	220	0 g	60 g	0 g	0 g	0 mg

Coffee & Tea5 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Lavazza Espresso	60	5 g	6 g	2 g	— g	15 mg
Cappuccino	150	9 g	13 g	6 g	— g	70 mg
Iced Coffee - Traditional	210	7 g	29 g	7 g	0 g	90 mg
Iced Coffee - Vanilla	240	7 g	38 g	7 g	0 g	90 mg
Iced Coffee - Caramel	250	7 g	40 g	7 g	0 g	90 mg

Drinks47 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Bottle, Non-Alcoholic	70	0 g	13 g	0 g	0 g	10 mg
Iced Tea, Bellini Peach-Raspberry	80	0 g	18 g	0 g	0 g	10 mg
Juice, Tomato	90	4 g	19 g	0 g	4 g	1,280 mg
Bottle, Light	100	0 g	5 g	0 g	0 g	10 mg
Iced Tea, Mango-Strawberry	100	0 g	24 g	0 g	0 g	10 mg
Milk, 1%	100	8 g	12 g	3 g	0 g	105 mg
Raspberry Lemonade	110	0 g	30 g	0 g	0 g	10 mg
Coke	140	0 g	39 g	0 g	0 g	45 mg
Light Draft (16 oz)	140	1 g	6 g	0 g	0 g	15 mg
Sprite	140	0 g	38 g	0 g	0 g	65 mg
Bottle, Regular	150	1 g	11 g	0 g	0 g	10 mg
Dr. Pepper	150	0 g	41 g	0 g	0 g	55 mg
Whites And Rosé - Glass	150	0 g	4 g	0 g	0 g	10 mg
Lemonade, Raspberry	160	0 g	45 g	0 g	0 g	15 mg
Reds - Glass	160	0 g	5 g	0 g	0 g	0 mg
Sparkling Prosecco - Glass	160	0 g	10 g	0 g	0 g	10 mg
Spiked Strawberry Lemonade	160	0 g	21 g	0 g	0 g	10 mg
Juice, Apple	170	0 g	42 g	0 g	0 g	50 mg
Lemonade, Classic	170	0 g	43 g	0 g	0 g	20 mg
Minute Maid Lemonade	170	0 g	43 g	0 g	0 g	20 mg
Chocolate Milk, 1%	180	8 g	31 g	3 g	0 g	135 mg
Juice, Cranberry	180	0 g	45 g	0 g	0 g	50 mg
Juice, Orange	180	3 g	40 g	0 g	0 g	10 mg
Limonata, Strawberry-Passion Fruit	180	0 g	48 g	0 g	0 g	30 mg
Watermelon Moscato Sangria (Glass)	180	0 g	34 g	0 g	0 g	15 mg
Juice, Grapefruit	190	4 g	42 g	0 g	0 g	45 mg
Light Draft (22 oz)	190	2 g	8 g	0 g	0 g	20 mg
Green Apple Moscato Sangria (Glass)	200	0 g	39 g	0 g	0 g	15 mg
Berry Sangria (Glass)	210	0 g	30 g	0 g	0 g	5 mg
Blue Amalfi	210	0 g	23 g	0 g	0 g	10 mg
Peach Bellini	210	0 g	23 g	0 g	0 g	10 mg
Strawberry Bellini	210	0 g	22 g	0 g	— g	10 mg
Bottle, Angry Orchard Hard Cider	220	0 g	31 g	0 g	0 g	10 mg
Whites And Rosé - Grande Pour	220	0 g	6 g	0 g	0 g	15 mg
Reds - Grande Pour	230	0 g	8 g	0 g	0 g	0 mg
Regular Draft (16 oz)	230	3 g	16 g	0 g	0 g	5 mg
Juice, Pineapple	250	2 g	60 g	1 g	— g	10 mg
Amaretto Sour	260	0 g	44 g	0 g	2 g	20 mg
Regular Draft (22 oz)	310	4 g	22 g	0 g	0 g	5 mg
Italian Rum Punch	320	0 g	48 g	0 g	3 g	30 mg
Italian Margarita	380	0 g	58 g	0 g	4 g	30 mg
Whites And Rosé - Bottle	630	0 g	16 g	0 g	0 g	35 mg
Reds - Bottle	660	0 g	21 g	0 g	0 g	0 mg
Sparkling Prosecco - Bottle	660	0 g	21 g	0 g	0 g	0 mg
Watermelon Moscato Sangria (Pitcher)	720	0 g	138 g	0 g	3 g	60 mg
Green Apple Moscato Sangria (Pitcher)	830	2 g	161 g	0 g	3 g	50 mg
Berry Sangria (Pitcher)	870	1 g	126 g	0 g	3 g	25 mg

Extras32 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Low-Fat Italian Dressing	30	0 g	2 g	2 g	0 g	410 mg
Add Marinara	35	0 g	4 g	2 g	— g	320 mg
Shrimp, Create Your Own Pasta, Kids	45	10 g	0 g	0 g	0 g	130 mg
Add Pepperoni	60	2 g	0 g	5 g	0 g	240 mg
Marinara	70	2 g	8 g	5 g	2 g	640 mg
Add Ketchup, Kids	80	0 g	20 g	0 g	— g	640 mg
Italian Dressing	80	0 g	2 g	8 g	0 g	520 mg
Tomato Sauce, Create Your Own Pasta, Kids	80	1 g	8 g	5 g	1 g	420 mg
Meat Sauce, Create Your Own Pasta, Kids	110	5 g	7 g	7 g	— g	390 mg
Grilled Chicken	130	26 g	0 g	3 g	0 g	540 mg
Marinara (Large)	150	4 g	17 g	9 g	4 g	1,280 mg
Shrimp	150	33 g	1 g	1 g	— g	410 mg
Meatball, Create Your Own Pasta, Kids	160	8 g	2 g	13 g	— g	350 mg
Spaghetti, Create Your Own Pasta, Kids	170	6 g	33 g	2 g	1 g	5 mg
Five Cheese Marinara	200	5 g	9 g	17 g	1 g	650 mg
Small Shells, Create Your Own Pasta, Kids	210	7 g	42 g	2 g	2 g	5 mg
Add Alfredo	220	4 g	3 g	22 g	0 g	300 mg
Fettuccine, Create Your Own Pasta, Kids	220	7 g	42 g	2 g	2 g	5 mg
Add Spicy Ranch	240	1 g	2 g	26 g	0 g	740 mg
Crispy Chicken Fritta	240	20 g	14 g	12 g	1 g	730 mg
Meat Sauce	300	14 g	19 g	19 g	2 g	1,040 mg
Spaghetti	340	12 g	67 g	4 g	3 g	10 mg
Angel Hair	350	12 g	67 g	3 g	3 g	10 mg
Gluten-Free Rotini	380	9 g	77 g	4 g	5 g	260 mg
Five Cheese Marinara (Large)	400	11 g	17 g	33 g	3 g	1,300 mg
Alfredo	440	8 g	5 g	43 g	0 g	600 mg
Alfredo Sauce, Create Your Own Pasta, Kids	440	8 g	5 g	43 g	0 g	600 mg
Rigatoni	440	14 g	83 g	6 g	3 g	10 mg
Italian Sausage (2 Links)	470	27 g	2 g	39 g	— g	1,140 mg
Meatballs (3)	480	23 g	7 g	40 g	3 g	1,060 mg
Creamy Mushroom Sauce	860	10 g	13 g	87 g	0 g	1,090 mg
Alfredo (Large)	870	15 g	11 g	87 g	0 g	1,200 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Breadstick with Garlic-Butter (1 stick)	140	4 g	25 g	3 g	1 g	460 mg
Garden-Fresh Salad with Dressing (1 portion)	150	3 g	11 g	11 g	2 g	470 mg
Minestrone (Bowl)Low cal + high fiber	170	6 g	33 g	1 g	8 g	1,180 mg
Spaghetti with Tomato Sauce, Kids	180	5 g	30 g	5 g	2 g	290 mg
Zuppa Toscana (Bowl)Lighter pick	230	7 g	17 g	16 g	2 g	980 mg
Kids Rotini Pasta with Marinara	260	6 g	47 g	6 g	4 g	770 mg
Spaghetti with Marinara Sauce, Lunch-Sized Favorites	290	9 g	50 g	6 g	4 g	650 mg
Cheese Ravioli	340	17 g	33 g	16 g	3 g	980 mg
Kids Rotini Pasta with Meat Sauce	340	12 g	48 g	11 g	3 g	650 mg
6 oz. Tuscan Sirloin	360	46 g	9 g	18 g	4 g	1,500 mg
Macaroni & Cheese	360	16 g	45 g	14 g	2 g	870 mg
Spaghetti with Meat Sauce, Lunch-Sized Favorites	360	14 g	51 g	12 g	3 g	530 mg
Chicken Fingers & Pasta	400	24 g	42 g	16 g	2 g	720 mg
Herb-Grilled Salmon Coho (Regional)	400	50 g	8 g	19 g	4 g	840 mg
Kids Grilled Chicken with Rotini Pasta & Marinara	430	33 g	58 g	9 g	5 g	1,310 mg
Cheese Ravioli with Marinara Sauce, Lunch-Sized Favorites	440	25 g	38 g	22 g	3 g	1,330 mg
Herb-Grilled Salmon (dinner, no sides)High protein	460	47 g	6 g	27 g	1 g	1,140 mg
Shrimp Scampi, Lunch-Sized Favorites	480	20 g	53 g	19 g	4 g	850 mg
Herb-Grilled Salmon	490	45 g	8 g	33 g	5 g	1,170 mg
Cheese Ravioli with Meat Sauce, Lunch-Sized Favorites	500	29 g	39 g	26 g	2 g	1,240 mg
Lasagna Classico, Lunch-Sized Favorites	500	29 g	33 g	30 g	3 g	1,290 mg
Shrimp Scampi	510	29 g	54 g	20 g	4 g	960 mg
Rotini Pasta with Marinara	530	13 g	94 g	12 g	8 g	1,530 mg
Grilled Chicken Margherita	540	65 g	14 g	27 g	6 g	1,930 mg
Shrimp Scampi (dinner)	600	28 g	60 g	28 g	5 g	1,430 mg
Chicken Parmigiana, Lunch-Sized Favorites	630	36 g	61 g	29 g	5 g	1,970 mg
Five Cheese Ziti al Forno, Lunch-Sized Favorites	630	24 g	57 g	35 g	4 g	1,220 mg
Spaghetti with Meat Sauce	640	26 g	85 g	22 g	4 g	1,050 mg
Fettuccine Alfredo, Lunch-Sized Favorites	650	15 g	47 g	45 g	2 g	610 mg
Eggplant Parmigiana, Lunch-Sized Favorites	660	21 g	75 g	32 g	7 g	1,540 mg
Rotini Pasta with Meat Sauce	680	23 g	96 g	22 g	6 g	1,300 mg
Spaghetti with Meat Sauce & Meatballs, Lunch-Sized Favorites	680	30 g	56 g	38 g	4 g	1,230 mg
Cheese Ravioli with Marinara Sauce	750	41 g	63 g	38 g	5 g	2,370 mg
Chicken Alfredo (lunch portion)	800	41 g	56 g	47 g	3 g	1,080 mg
Grilled Chicken Parmigiana with Rotini & Marinara	810	75 g	59 g	33 g	7 g	3,040 mg
Lasagna Classico (dinner)	850	49 g	64 g	47 g	8 g	2,240 mg
Cheese Ravioli with Meat Sauce	860	50 g	65 g	46 g	4 g	2,190 mg
Lasagna Classico	940	54 g	61 g	55 g	6 g	2,260 mg
6 oz. Sirloin	980	57 g	49 g	62 g	2 g	1,840 mg
Chicken Parmigiana	1,020	64 g	80 g	51 g	7 g	3,300 mg
Eggplant Parmigiana	1,070	35 g	108 g	58 g	11 g	2,440 mg
Chicken Parmigiana (dinner)High sodium	1,110	64 g	94 g	50 g	9 g	2,540 mg
Spaghetti with Meat Sauce & Sausage (2)	1,110	52 g	87 g	62 g	5 g	2,190 mg
Giant Cheese Stuffed Shells	1,120	44 g	88 g	68 g	6 g	2,420 mg
Spaghetti with Meat Sauce & Meatballs (3)	1,120	49 g	92 g	62 g	7 g	2,110 mg
Five Cheese Ziti al Forno	1,170	46 g	98 g	69 g	6 g	2,440 mg
Chicken Scampi	1,260	49 g	105 g	72 g	4 g	1,990 mg
Fettuccine Alfredo (dinner)	1,310	38 g	102 g	84 g	6 g	1,350 mg
Fettuccine Alfredo	1,310	30 g	95 g	90 g	4 g	1,210 mg
Chicken Marsala Fettuccine	1,380	55 g	112 g	75 g	4 g	2,590 mg
Chicken & Shrimp Carbonara	1,390	64 g	75 g	94 g	3 g	2,050 mg
Ravioli Carbonara	1,390	53 g	63 g	104 g	3 g	2,660 mg
Seafood Alfredo	1,430	56 g	97 g	91 g	4 g	1,690 mg
Shrimp Alfredo	1,450	63 g	96 g	91 g	4 g	1,620 mg
Chicken Alfredo (dinner portion)Big calorie hit	1,480	73 g	99 g	88 g	6 g	1,900 mg
Tour of Italy	1,550	72 g	99 g	97 g	7 g	3,220 mg
Chicken Alfredo	1,570	81 g	96 g	95 g	5 g	2,290 mg
Chicken Tortelloni Alfredo	1,980	112 g	95 g	131 g	5 g	3,720 mg

The same figures, matched to the calories left in a day.

Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Olive Garden included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

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About this data

Most figures on this page (165 of 176 items) are the values recorded for Olive Garden in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 11 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.

Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved September 6, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.

Olive Garden and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Olive Garden; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

Olive Garden calories and nutrition

Lowest-calorie orders at Olive Garden

Most protein per calorie at Olive Garden

What fits a calorie budget

Dietary options at Olive Garden

Full Olive Garden menu with calories

Entrées6 items

Pizza1 item

Salads & Bowls3 items

Sides11 items

Donuts & Bakery5 items

Desserts6 items

Smoothies & Shakes2 items

Coffee & Tea5 items

Drinks47 items

Extras32 items

Other Menu Items58 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Olive Garden

Most protein per calorie at Olive Garden

What fits a calorie budget

Dietary options at Olive Garden

Full Olive Garden menu with calories

Entrées6 items

Pizza1 item

Salads & Bowls3 items

Sides11 items

Donuts & Bakery5 items

Desserts6 items

Smoothies & Shakes2 items

Coffee & Tea5 items

Drinks47 items

Extras32 items

Other Menu Items58 items

The same figures, matched to the calories left in a day.

More casual dining

About this data