Olive Garden Menu Nutrition Guide (Calories, Facts)

Q: What is the lowest sodium meal at Olive Garden?

Herb-Grilled Salmon Coho is one of the lowest-sodium entrées at Olive Garden, containing 1,020mg of sodium with 510 calories and 50g of protein. If Coho isn't available, Herb-Grilled Salmon is another lower-sodium choice compared with creamy pasta dishes and parmigiana entrées, which often exceed 2,000–3,000mg of sodium .

A scannable breakdown of Olive Garden menu nutrition, calorie, protein, carbs, fat, and sodium across soups, salads, pasta, entrées, breadsticks, desserts, and more to make smarter dining decisions.

✔ Official Nutrition Data ✔ Calories ✔ Protein & Sodium

View Complete Nutrition Guide

Olive Garden menu nutrition guide showing calorie, protein, carbs, fat, sodium, and healthy menu comparison.

Olive Menu Guide — Info Ribbon

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Last Updated

July 2026

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Data Source

Official Olive Garden U.S. Nutrition Info

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Coverage

U.S. Restaurants (Excludes Hawaii)

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Nutrition Note

Values may vary with recipe updates

Before You Order

It’s easy to assume every pasta dish at Olive Garden is similar, but the nutrition numbers tell a very different story. Before you order, knowing those differences can help you choose a meal that better matches your appetite, dietary preferences, or nutrition goals.

A lunch-sized entrée can contain a fraction of the calories found in a richer dinner option, and simple swaps like soup, dressing, or sauce can noticeably change the overall nutrition of your meal.

Rather than simply listing nutrition facts, this guide explains what the numbers actually mean, making it easier to compare menu options, understand the trade-offs, and choose with confidence before you order.

Quick Nutrition Dashboard

Menu items are grouped by category and compared using official nutrition data. Each table highlights calories, protein, sodium, and the best use case, followed by a quick takeaway to simplify your decision.

Jump directly to any nutrition category below.

Olive Garden Nutrition at a Glance

Looking for a quick overview? The highlights below answer some of the most common nutrition questions, making it easy to compare lighter meals, higher-protein options, and more indulgent choices before exploring the complete category-by-category breakdowns.

What You’re Looking For	Item	Details
Lowest-Calorie Entrée	Spaghetti with Marinara Sauce	290 cal, 10g protein
Highest-Protein Entrée	Chicken Tortelloni Alfredo	112g protein, 1,980 cal
Lowest-Sodium Entrée	Herb-Grilled Salmon Coho	1,020mg sodium
Lowest-Calorie Soup	Minestrone	110 cal, 810mg sodium
Lightest Pasta Base	Spaghetti / Angel Hair	340–350 cal
Richest Entrée Overall	Chicken Tortelloni Alfredo	1980 cal
Best lunch option	Spaghetti with Marinara	490 cal, 650mg sodium
Best High-Protein Pasta	Five Cheese Ziti al Forno	630 cal, 26g protein
Best gluten-sensitive option	Herb-Grilled Salmon	610 cal, 50g protein

Quick Note: These highlights provide a fast overview of the menu’s nutrition. Curious how it stacks up dish-by-dish? The full breakdown for Chicken Alfredo covers portion sizes and pairings in detail.

Before Comparing Olive Garden Menu Nutrition

Keep these quick points in mind before comparing the nutrition information below.

Soup servings
ToGo soup is served in a 16 oz container, while dine-in servings are 8 oz, so nutrition values are roughly doubled.

Lunch vs. Dinner
The same dish may appear twice because lunch portions are much smaller than full dinner entrées.

Shared salad:
Serving size depends on party size. For 1–2 guests, about half of the shared bowl counts as one serving.

Low-sodium choices
Olive Garden doesn’t publish a dedicated low-sodium menu, so compare sodium values across menu items.

Gluten-sensitive dining
Use the Gluten-Sensitive Menu section for dedicated options.

Quick Note: Nutrition values come from Olive Garden’s official published information. Recipes, substitutions, and regional updates may cause slight differences.

Soups

Olive Garden soups are among the lightest starters on the menu, but calories and sodium vary more than many diners expect. This comparison makes it easier to choose the option that best fits your preferences before moving on to your entrée.

Soup	Calories	Protein	Sodium	Best For
Minestrone	110	5g	810mg	Lowest calories
Pasta Fagioli	150	8g	710mg	Lower sodium
Zuppa Toscana	220	7g	790mg	Richer flavor
Chicken & Gnocchi	230	11g	1290mg	Most filling
Stellini (Regional)	200	7g	1240mg	Regional option

Minestrone

110 cal

5g protein

810mg sodium

Best for: Lowest calories

Zuppa Toscana

220 cal

7g protein

790mg sodium

Best for: Richer flavor

Pasta Fagioli

150 cal

8g protein

710mg sodium

Best for: Lower sodium

Chicken & Gnocchi

230 cal

11g protein

1290mg sodium

Best for: Most filling

Stellini (Regional)

200 cal

7g protein

1240mg sodium

Best for: Regional option

Quick Insight: Minestrone is the lightest soup overall, while Pasta Fagioli contains the least sodium. Chicken & Gnocchi offers the most protein but also the highest sodium.

House Salad + Signature Italian Dressing

Use the comparison below to see how Olive Garden salads, dressings, and breadsticks differ in calories, protein, and sodium, so you can choose the option that best matches your nutrition goals before your entrée arrives.

Salad	Calories	Protein	Sodium	Best For
Salad (No Dressing)	70	2g	250mg	Keeping calories low
Salad + Signature Italian Dressing	150	1g	770mg	Classic flavor
Low-Fat Italian Dressing	30	0g	410mg	Lighter dressing option
Breadstick (Garlic Topping)	140	4g	460mg	Traditional breadstick
Plain Breadstick	130	4g	280mg	Lower sodium choice

Salad (No Dressing)

70 cal

2g protein

250mg sodium

Best for: Keeping calories low

Salad + Signature Italian Dressing

150 cal

1g protein

770mg sodium

Best for: Classic flavor

Low-Fat Italian Dressing

30 cal

0g protein

410mg sodium

Best for: Lighter dressing option

Breadstick (Garlic Topping)

140 cal

4g protein

460mg sodium

Best for: Traditional breadstick

Plain Breadstick

130 cal

4g protein

280mg sodium

Best for: Lower sodium choice

Key Takeaway: The salad itself is one of the lightest items on the menu, but the dressing and breadsticks have a much bigger impact on your overall nutrition. Choosing the low-fat dressing on the side can noticeably reduce calories, while a plain breadstick offers the lower-sodium option if that’s your priority.

Create Your Own Pasta (Nutrition)

Create Your Own Pasta offers hundreds of possible combinations, but the biggest nutrition differences come from the pasta, sauce, and protein you choose. The pasta forms the foundation, but the sauce usually has the greatest impact on calories, while your protein choice determines how filling the meal will be.

Choose Your Pasta

Pasta	Calories	Protein	Sodium	Best For
Spaghetti	340	12g	10mg	Lowest-calorie classic option
Angel Hair	350	12g	10mg	Light pasta texture
Gluten-Free Rotini	380	9g	260mg	Gluten-sensitive option
Rigatoni	440	14g	10mg	Heartier pasta base
Fettuccine	350	12g	10mg	Wider ribbon pasta

Spaghetti

340 cal

12g protein

10mg sodium

Best for: Lowest-calorie option

Angel Hair

350 cal

12g protein

10mg sodium

Best for: Light pasta texture

Gluten-Free Rotini

380 cal

9g protein

260mg sodium

Best for: Gluten-sensitive option

Rigatoni

440 cal

14g protein

10mg sodium

Best for: Heartier pasta base

Fettuccine

350 cal

12g protein

10mg sodium

Best for: Wider ribbon pasta

Quick Insight: The calorie difference between pasta bases is relatively modest, so choose the shape and texture you enjoy most unless you have specific dietary needs.

Choose Your Sauce

Sauce	Calories	Protein	Sodium	Best For
Marinara	150	4g	1280mg	Lightest sauce
Meat Sauce	300	14g	1040mg	Higher protein
Five Cheese Marinara	400	11g	1300mg	Rich, cheesy flavor
Creamy Mushroom	860	10g	1090mg	Most indulgent option
Garlic Herb	470	8g	2160mg	Garlic butter flavor
Alfredo	870	15g	1200mg	Classic creamy flavor

Marinara

150 cal

4g protein

1280mg sodium

Best for: Lightest sauce

Meat Sauce

300 cal

14g protein

1040mg sodium

Best for: Higher protein

Five Cheese Marinara

400 cal

11g protein

1300mg sodium

Best for: Rich, cheesy flavor

Creamy Mushroom

860 cal

10g protein

1090mg sodium

Best for: Most indulgent option

Garlic Herb

470 cal

8g protein

2160mg sodium

Best for: Garlic butter flavor

Alfredo

870 cal

15g protein

1200mg sodium

Best for: Classic creamy flavor

Key Takeaway Your sauce choice has the biggest impact on the final nutrition, with Creamy Mushroom adding significantly more calories than the tomato-based options.

Choose Your Toppings

Toppings	Calories	Protein	Sodium	Best For
Grilled Chicken	130	26g	540mg	Lean, high-protein
Sautéed Shrimp	170	33g	410mg	Highest protein
Italian Sausage	470	27g	1140mg	Rich, savory flavor
Meatballs (3)	480	23g	1060mg	Traditional topping
Broccoli	150	4g	220mg	Extra vegetables
Crispy Chicken Fritta	240	20g	730	Crispy texture

Grilled Chicken

130 cal

26g protein

540mg sodium

Best for: Lean, high-protein

Sautéed Shrimp

170 cal

33g protein

410mg sodium

Best for: Highest protein

Italian Sausage

470 cal

27g protein

1140mg sodium

Best for: Rich, savory flavor

Meatballs (3)

480 cal

23g protein

1060mg sodium

Best for: Traditional topping

Broccoli

150 cal

4g protein

220mg sodium

Best for: Extra vegetables

Crispy Chicken Fritta

240 cal

20g protein

730mg sodium

Best for: Crispy texture

Quick Insight: Lean toppings like grilled chicken and shrimp add the most protein with relatively few calories, while sausage and meatballs create a richer, more indulgent pasta bowl.

Olive Garden Appetizers Nutrition

Appetizers are some of the most variable items in the Olive Garden menu nutrition guide, with calories and sodium ranging from relatively moderate starters to large shareable platters. Knowing those differences before ordering can help you make a better choice for your meal.

Main Appetizers

Appetizer	Calories	Protein	Sodium	Best For
Stuffed Ziti Fritta	500	27g	1040mg	Lightest fried appetizer
Calamari	670	24g	1600mg	Seafood starter
Fried Mozzarella	800	33g	1990mg	Cheese lovers
Meatballs Parmigiana	1040	51g	2800mg	Hearty meat appetizer
Lasagna Fritta	1130	39g	1800mg	Rich pasta appetizer
Spinach-Artichoke Dip	1160	33g	2440mg	Shareable appetizer
Shrimp Fritto Misto	1280	41g	5010mg	Largest shareable platter

Stuffed Ziti Fritta

500 cal

27g protein

1040mg sodium

Best for: Lightest fried appetizer

Calamari

670 cal

24g protein

160mg sodium

Best for: Seafood starter

Fried Mozzarella

800 cal

33g protein

1990mg sodium

Best for: Cheese lovers

Meatballs Parmigiana

1040 cal

51g protein

2800mg sodium

Best for: Hearty meat appetizer

Lasagna Fritta

1130 cal

39g protein

1800mg sodium

Best for: Rich pasta appetizer

Spinach-Artichoke Dip

1160 cal

33g protein

2440mg sodium

Best for: Shareable appetizer

Shrimp Fritto Misto

1280 cal

41g protein

5010mg sodium

Best for: Largest shareable platter

Key Takeaway: The biggest nutrition differences come from portion size and frying. Seafood doesn’t always mean lighter, Shrimp Fritto Misto is the highest-calorie and highest-sodium appetizer on the menu.

Dipping Sauces

Most appetizer calories come from the starter itself, while optional dipping sauces can add even more. If you’re adding a sauce, marinara is the lightest choice, whereas creamy options like Alfredo increase the overall calories much more.

Dipping Sauce	Calories	Protein	Sodium	Best For
Marinara	70	2g	640mg	Lightest dip
Five Cheese Marinara	200	5g	650mg	Rich, cheesy flavor
Alfredo	440	8g	600mg	Classic creamy dip

Marinara

70 cal

2g protein

640mg sodium

Best for: Lightest dip

Five Cheese Marinara

200 cal

5g protein

650mg sodium

Best for: Rich, cheesy flavor

Alfredo

440 cal

8g protein

600mg sodium

Best for: Classic creamy dip

Quick Insight: Large dipping sauce portions roughly double the calories, protein, and sodium shown above, so they’re best shared rather than ordered individually.

Once you’ve chosen your starter, the biggest nutrition differences come from your lunch or dinner entrée.

Lunch Entrées Nutrition

Not every lunch entrée offers the same nutritional balance. While some dishes keep calories relatively moderate, others provide considerably more protein, and sodium levels can vary just as dramatically. Looking at the full nutrition profile,not just the calorie count leads to a better choice.

Lunch Entrée	Calories	Protein	Sodium	Best For
Spaghetti with Marinara Sauce	370	11g	970mg	Lowest-calorie pasta
Shrimp Scampi	460	20g	1020mg	Lean seafood choice
Spaghetti with Meat Sauce	480	19g	790mg	Higher protein pasta
Lasagna Classico	500	29g	1290mg	Classic Italian favorite
Cheese Ravioli with Marinara Sauce	440	25g	1330mg	Vegetarian pasta
Cheese Ravioli with Meat Sauce	500	29g	1240mg	Richer ravioli option
Chicken Parmigiana	630	36g	1970mg	High-protein chicken entrée
Five Cheese Ziti al Forno	630	24g	1220mg	Creamy baked pasta
Eggplant Parmigiana	660	21g	1540mg	Vegetarian entrée
Fettuccine Alfredo	920	20g	910mg	Richest lunch pasta
Spaghetti & Meatballs (Marinara)	690	27g	1670mg	Traditional Italian meal
Spaghetti & Meatballs (Meat Sauce)	800	35g	1490mg	Most filling pasta option

Spaghetti with Marinara Sauce

370 cal

11g protein

970mg sodium

Best for: Lowest-calorie pasta

Shrimp Scampi

460 cal

20g protein

1020mg sodium

Best for: Lean seafood choice

Spaghetti with Meat Sauce

480 cal

19g protein

790mg sodium

Best for: Higher protein pasta

Lasagna Classico

500 cal

29g protein

1290mg sodium

Best for: Classic Italian favorite

Cheese Ravioli with Marinara Sauce

440 cal

25g protein

1330mg sodium

Best for: Vegetarian pasta

Cheese Ravioli with Meat Sauce

500 cal

29g protein

1240mg sodium

Best for: Richer ravioli option

Chicken Parmigiana

630 cal

36g protein

1970mg sodium

Best for: High-protein chicken entrée

Five Cheese Ziti al Forno

630 cal

24g protein

1220mg sodium

Best for: Creamy baked pasta

Eggplant Parmigiana

660 cal

21g protein

1540mg sodium

Best for: Vegetarian entrée

Fettuccine Alfredo

920 cal

20g protein

910mg sodium

Best for: Richest lunch pasta

Spaghetti & Meatballs (Marinara)

690 cal

27g protein

1670mg sodium

Best for: Traditional Italian meal

Spaghetti & Meatballs (Meat Sauce)

800 cal

35g protein

1490mg sodium

Best for: Most filling pasta option

Key Takeaway: For a lighter lunch, start with tomato-based entrées instead of cream-based pasta. If protein matters more than calories, Chicken Parmigiana and the classic baked lasagna offer stronger protein without needing a full dinner portion.

Note: Several entrées shown in Olive Garden’s Lighter Portions menu, including Chicken Parmigiana, Lasagna Classico, and Cheese Ravioli, are already included in the lunch nutrition comparisons above. Next up are the full Dinner Entrées, where larger portions and richer recipes create the biggest nutrition differences on the Olive Garden menu. This covers the nutrition side only, if you’re after the full lunch menu with prices, that’s covered separately.

Dinner Entrées Nutrition

Dinner is where portion size has the biggest nutritional impact. Many familiar entrées are available at both lunch and dinner, but the full-size dinner versions can add hundreds of extra calories along with substantially more sodium and protein.

Chicken Entrées Nutrition

Chicken Entrée	Calories	Protein	Sodium	Best For
Grilled Chicken Margherita	650	65g	2120mg	Lean grilled chicken
Chicken Parmigiana	1020	64g	3300mg	Lean seafood choice
Chicken Scampi	1050	49g	2470mg	Garlic butter pasta
Chicken Alfredo (Grilled)	1480	79g	2290mg	High-protein Alfredo
Chicken Alfredo (Crispy)	1710	67g	2670mg	Crispy chicken lovers
Chicken & Shrimp Carbonara	1370	64g	2050mg	Surf & turf pasta
Chicken Tortelloni Alfredo	1980	112g	3720mg	Highest-protein entrée
Stuffed Chicken Marsala	1170	70g	3020mg	Signature baked chicken
Spicy Chicken & Peppers Rigatoni	1420	80g	3020mg	Spicy chicken pasta

Grilled Chicken Margherita

650 cal

65g protein

2120mg sodium

Best for: Lean grilled chicken

Chicken Parmigiana

1020 cal

64g protein

3300mg sodium

Best for: Classic Italian favorite

Chicken Scampi

1050 cal

49g protein

2470mg sodium

Best for: Garlic butter pasta

Chicken Alfredo (Grilled)

1480 cal

79g protein

2290mg sodium

Best for: High-protein Alfredo

Chicken Alfredo (Crispy)

1710 cal

67g protein

2670mg sodium

Best for: Crispy chicken lovers

Chicken & Shrimp Carbonara

1370 cal

64g protein

2050mg sodium

Best for: Surf & turf pasta

Chicken Tortelloni Alfredo

1980 cal

112g protein

3720mg sodium

Best for: Highest-protein entrée

Stuffed Chicken Marsala

1170 cal

70g protein

3020mg sodium

Best for: Signature baked chicken

Spicy Chicken & Peppers Rigatoni

1420 cal

80g protein

3020mg sodium

Best for: Spicy chicken pasta

Quick Insight: If you’re looking for the best balance between protein and calories, Grilled Chicken Margherita stands out. Alfredo-based dishes deliver substantially more protein, but they also rank among the highest in calories and sodium. Looking for the complete dinner menu with prices before you decide? It’s all laid out there.

Pasta & Italian Classics Nutrition

Pasta Entrée	Calories	Protein	Sodium	Best For
Spaghetti with Marinara	490	15g	1290mg	Lightest pasta
Spaghetti with Meat Sauce	640	26g	1050mg	Balanced meat sauce
Cheese Ravioli with Marinara	750	41g	2370mg	Cheese-filled pasta
Cheese Ravioli with Meat Sauce	860	50g	2190mg	Higher-protein ravioli
Lasagna Classico	940	54g	2260mg	Traditional baked pasta
Creamy Mushroom Ravioli	980	24g	1260mg	Vegetarian creamy pasta
Five Cheese Ziti al Forno	1170	46g	2440mg	Rich baked pasta
Ravioli Carbonara	1390	50g	2660mg	Carbonara lovers
Fettuccine Alfredo	1220	27g	1210mg	Classic Alfredo
Steak Gorgonzola Alfredo	1580	74g	2750mg	Premium steak pasta

Spaghetti with Marinara

490 cal

15g protein

1290mg sodium

Best for: Lightest pasta

Spaghetti with Meat Sauce

640 cal

26g protein

1050mg sodium

Best for: Balanced meat sauce

Cheese Ravioli with Marinara

750 cal

41g protein

2370mg sodium

Best for: Cheese-filled pasta

Cheese Ravioli with Meat Sauce

860 cal

50g protein

2190mg sodium

Best for: Higher-protein ravioli

Lasagna Classico

940 cal

54g protein

2260mg sodium

Best for: Traditional baked pasta

Creamy Mushroom Ravioli

980 cal

24g protein

1260mg sodium

Best for: Vegetarian creamy pasta

Five Cheese Ziti al Forno

1170 cal

46g protein

2440mg sodium

Best for: Rich baked pasta

Ravioli Carbonara

1390 cal

53g protein

2660mg sodium

Best for: Carbonara lovers

Fettuccine Alfredo

1220 cal

27g protein

1210mg sodium

Best for: Classic Alfredo

Steak Gorgonzola Alfredo

1580 cal

74g protein

2750mg sodium

Best for: Premium steak pasta

Key Takeaway: The biggest nutrition jump among pasta entrées usually comes from cheese-filled and cream-based dishes rather than the pasta itself. If you’re aiming for a more balanced meal, start by comparing the sauce before the entrée name.

Seafood & Steak Entrées Nutrition

Entrée	Calories	Protein	Sodium	Best For
Herb-Grilled Salmon Coho (Regional)	510	50g	1020mg	Lowest-calorie seafood
Herb-Grilled Salmon	610	45g	1360mg	Grilled seafood
Shrimp Scampi	490	29g	1120mg	Light seafood pasta
Shrimp Alfredo	1390	60g	1620mg	Creamy shrimp pasta
Shrimp Carbonara	1200	58g	1710mg	Rich seafood pasta
Seafood Alfredo	1370	53g	1690mg	Mixed seafood
Calabrian Shrimp Bucatini	1040	51g	2160mg	Spicy seafood
Calabrian Steak Bucatini	1130	59g	2730mg	Steak pasta
Calabrian Steak & Shrimp Bucatini	1220	78g	2960mg	Surf & turf
6 oz. Sirloin	980	57g	1840mg	Steak without pasta
Tour of Italy	1550	72g	3220mg	Variety platter

Herb-Grilled Salmon Coho (Regional)

510 cal

50g protein

1020mg sodium

Best for: Lowest-calorie seafood

Herb-Grilled Salmon

610 cal

45g protein

1360mg sodium

Best for: Grilled seafood

Shrimp Scampi

490 cal

29g protein

1120mg sodium

Best for: Light seafood pasta

Shrimp Alfredo

1390 cal

60g protein

1620mg sodium

Best for: Creamy shrimp pasta

Shrimp Carbonara

1200 cal

58g protein

1710mg sodium

Best for: Rich seafood pasta

Seafood Alfredo

1370 cal

53g protein

1690mg sodium

Best for: Mixed seafood

Calabrian Shrimp Bucatini

1040 cal

51g protein

2160mg sodium

Best for: Spicy seafood

Calabrian Steak Bucatini

1130 cal

59g protein

2730mg sodium

Best for: Steak pasta

Calabrian Steak & Shrimp Bucatini

1220 cal

78g protein

2960mg sodium

Best for: Surf & turf

6 oz. Sirloin

980 cal

57g protein

1840mg sodium

Best for: Steak without pasta

Tour of Italy

1550 cal

72g protein

3220mg sodium

Best for: Variety platter

Quick Insight: Seafood and steak don’t follow the same nutrition pattern. Grilled seafood remains one of the leanest dinner choices, while combination entrées pair multiple proteins together, creating some of the most nutrient-dense meals on the menu.

Sides Nutrition

Entrées aren’t the only source of calories on the Olive Garden menu. Side dishes and protein add-ons can substantially change your meal’s calories, protein, and sodium, making them worth comparing before you order.

Side Dishes Nutrition

Side Dish	Calories	Protein	Sodium	Best For
Parmesan Garlic Broccoli	150	5g	370mg	Vegetable side
Mashed Potatoes	260	4g	680mg	Classic comfort side
Spaghetti with Tomato Sauce	300	9g	710mg	Pasta side
French Fries	380	5g	570mg	Crispy side

Parmesan Garlic Broccoli

150 cal

5g protein

370mg sodium

Best for: Vegetable side

Mashed Potatoes

260 cal

4g protein

680mg sodium

Best for: Classic comfort side

Spaghetti with Tomato Sauce

300 cal

9g protein

710mg sodium

Best for: Pasta side

French Fries

380 cal

5g protein

570mg sodium

Best for: Crispy side

Key Takeaway: For more balanced meal, Parmesan Garlic Broccoli is the strongest side choice. Potato- and pasta-based sides add considerably more calories and carbohydrates, making them better suited when you want a more filling meal rather than a lighter one. Feeding more than one or two people? The family-style options are worth a look before you order individual entrées.

Protein Add-Ons Nutrition

Protein Add-On	Calories	Protein	Sodium	Best For
Grilled Chicken	130	26g	540mg	Lean protein boost
Meatballs (3)	480	23g	1060mg	Classic Italian topping
Italian Sausage (2 Links)	470	27g	1140mg	Rich, savory option

Grilled Chicken

130 cal

26g protein

540mg sodium

Best for: Lean protein boost

Meatballs (3)

480 cal

23g protein

1060mg sodium

Best for: Classic Italian topping

Italian Sausage (2 Links)

470 cal

27g protein

1140mg sodium

Best for: Rich, savory option

Quick Insight: Adding Grilled Chicken is the most efficient way to increase protein without dramatically increasing calories. Meatballs and Italian sausage provide similar protein, but they also contribute substantially more calories and sodium.

Kids Menu Nutrition

Olive Garden Kids Menu nutrition varies more than the smaller portions suggest. Calories, protein, and sodium can differ noticeably between entrées, Create Your Own Pasta options, sides, and drinks, making each choice part of the meal’s overall nutrition.

Kids Entrées Nutrition

Kids Entrée	Calories	Protein	Sodium	Best For
Cheese Ravioli	340	17g	980mg	Cheese pasta
Cheese Pizza	400	17g	720mg	Pizza lovers
Chicken Fingers	300	25g	580mg	Highest protein
Macaroni & Cheese	360	16g	870mg	Creamy pasta

Cheese Ravioli

340 cal

176g protein

980mg sodium

Best for: Cheese pasta

Cheese Pizza

400 cal

17g protein

720mg sodium

Best for: Classic Pizza lovers

Chicken Fingers

300 cal

25g protein

580mg sodium

Best for: Highest protein

Macaroni & Cheese

360 cal

16g protein

870mg sodium

Best for: Creamy pasta

Key Takeaway: Chicken Fingers provide the most protein while staying lower in calories than several pasta entrées, whereas Cheese Pizza offers the lowest sodium among the main kids’ entrées.

Kids Create Your Own Pasta

Choose Your Pasta

Pasta	Calories	Protein	Sodium	Best For
Spaghetti	170	6g	5mg	Lowest calories
Small Shells	210	7g	5mg	Balanced option
Fettuccine	220	7g	5mg	Creamier pasta

Spaghetti

170 cal

6g protein

5mg sodium

Best for: Lowest calories

Small Shells

210 cal

7g protein

5mg sodium

Best for: Balanced option

Fettuccine

210 cal

7g protein

5mg sodium

Best for: Creamier pasta

Add a Sauce

Sauce	Calories	Protein	Sodium	Best For
Tomato Sauce	80	1g	420mg	Lightest sauce
Meat Sauce	110	5g	390mg	More protein
Alfredo Sauce	442	8g	600mg	Rich, creamy flavor

Tomato Sauce

80 cal

1g protein

420mg sodium

Best for: Lightest sauce

Meat Sauce

110 cal

5g protein

390mg sodium

Best for: More protein

Alfredo Sauce

440 cal

8g protein

600mg sodium

Best for: Rich, creamy flavor

Add a Protein

Protein	Calories	Protein	Sodium	Best For
Shrimp	45	10g	130mg	Lean protein
Grilled Chicken	130	26g	540mg	Highest protein
Meatball	160	8g	350mg	Traditional topping
Crispy Chicken Fritta	240	20g	730mg	Crispy option

Shrimp

45 cal

10g protein

130mg sodium

Best for: Lean protein

Grilled Chicken

130 cal

26g protein

540mg sodium

Best for: Highest protein

Meatball

160 cal

8g protein

350mg sodium

Best for: Traditional topping

Crispy Chicken Fritta

240 cal

20g protein

730mg sodium

Best for: Crispy option

Quick Insight: The pasta itself contributes relatively few nutrition differences. Most of the calories and protein come from the sauce and protein you choose, making those the biggest factors when customizing a kids’ meal.

Kids Side Choices Nutrition

Side	Calories	Protein	Sodium	Best For
Grapes	40	0g	0mg	Lightest side
Parmesan Garlic Broccoli	105	5g	450mg	Vegetable side
Mashed Potatoes	200	4g	580mg	Classic side
French Fries	290	5g	310mg	Crispy side
Spaghetti with Tomato Sauce	180	5g	290mg	Pasta side

Grapes

40 cal

0g protein

0mg sodium

Best for: Lightest side

Parmesan Garlic Broccoli

150 cal

5g protein

450mg sodium

Best for: Vegetable side

Mashed Potatoes

200 cal

4g protein

580mg sodium

Best for: Classic side

French Fries

290 cal

5g protein

310mg sodium

Best for: Crispy side

Spaghetti with Tomato Sauce

180 cal

5g protein

290mg sodium

Best for: Spaghetti with Tomato Sauce

Key Takeaway: Grapes are by far the lightest side choice, while French Fries and pasta sides add considerably more calories to the meal.

Kids Drinks Nutrition

Drinks	Calories	Protein	Sodium	Best For
1% Milk	100	8g	105mg	Balanced drink
Chocolate Milk (1%)	180	8g	135mg	Chocolate flavor
Whole Chocolate Milk	210	8g	150mg	Richest milk
Raspberry Lemonade	110	0g	10mg	Fruity drink
Apple Juice	170	0g	50mg	Juice option
Orange Juice	180	3g	10mg	Citrus drink
Cranberry Juice	180	0g	50mg	Fruit juice
Pineapple Juice	200	1g	5mg	Sweetest juice

1% Milk

100 cal

8g protein

105mg sodium

Best for: Balanced drink

Chocolate Milk (1%)

180 cal

8g protein

135mg sodium

Best for: Chocolate flavor

Whole Chocolate Milk

210 cal

8g protein

150mg sodium

Best for: Richest milk

Raspberry Lemonade

110 cal

0g protein

10mg sodium

Best for: Fruity drink

Apple Juice

170 cal

0g protein

50mg sodium

Best for: Juice option

Orange Juice

180 cal

3g protein

10mg sodium

Best for: Citrus drink

Cranberry Juice

180 cal

0g protein

50mg sodium

Best for: Fruit juice

Pineapple Juice

200 cal

1g protein

5mg sodium

Best for: Sweetest juice

Quick Insight: Milk provides substantially more protein than juice or lemonade, making it the most balanced beverage choice for a kids’ meal. Want the full kids menu with prices too? Check it out here.

Desserts Nutrition

Desserts represent a separate part of Olive Garden menu nutrition, with richer ingredients and larger portions than many diners expect. Looking at dessert nutrition on its own provides a clearer picture of your meal’s overall nutritional value.

Signature Desserts Nutrition

Desserts	Calories	Protein	Sodium	Best For
Tiramisu	470	8g	125mg	Lowest-calorie dessert
Strawberry Cream Cake	540	9g	370mg	Fruit-flavored dessert
Sicilian Cheesecake	730	12g	155mg	Cheesecake lovers
Black Tie Mousse Cake	750	9g	290mg	Chocolate lovers
Warm Italian Doughnuts	810	20g	510mg	Shareable dessert
Chocolate Lasagna	980	13g	630mg	Richest dessert

Tiramisu

470 cal

8g protein

125mg sodium

Best for: Lowest-calorie dessert

Strawberry Cream Cake

540 cal

9g protein

370mg sodium

Best for: Fruit-flavored dessert

Sicilian Cheesecake

730 cal

12g protein

155mg sodium

Best for: Cheesecake lovers

Black Tie Mousse Cake

750 cal

9g protein

290mg sodium

Best for: Chocolate lovers

Warm Italian Doughnuts

810 cal

20g protein

510mg sodium

Best for: Shareable dessert

Chocolate Lasagna

980 cal

13g protein

630mg sodium

Best for: Richest dessert

Key Takeaway: Tiramisu is the lightest main dessert, while Chocolate Lasagna and Warm Italian Doughnuts are substantially more indulgent choices.

Dessert Add-Ons Nutrition

Add-On	Calories	Protein	Sodium	Best For
Chocolate Sauce	220	2g	110mg	Rich chocolate topping
Raspberry Sauce	210	0g	10mg	Fruity topping
Mint Candy (1 pc.)	25	0g	0mg	Light after-dinner treat

Chocolate Sauce

220 cal

2g protein

110mg sodium

Best for: Rich chocolate topping

Raspberry Sauce

210 cal

0g protein

10mg sodium

Best for: Fruity topping

Mint Candy (1 pc.)

25 cal

0g protein

0mg sodium

Best for: Light after-dinner treat

Quick Insight: Dessert add-ons can noticeably increase the nutrition of an otherwise lighter dessert. Chocolate Sauce adds the most calories, while Raspberry Sauce offers a fruit-flavored topping with slightly fewer calories. Curious about the complete dessert lineup with prices? It’s all there.

Gluten Sensitive Menu Nutrition

Looking for Olive Garden menu nutrition on gluten-sensitive options? Sodium varies far more than calories across this menu. Grilled Chicken Parmigiana contains 3,040mg of sodium, while Herb-Grilled Salmon Coho is the lightest entrée at 510 calories with 50g of protein. Because Olive Garden labels these items as gluten sensitive rather than gluten-free, guests with celiac disease should discuss preparation with their server before ordering.

Gluten Sensitive Entrées

Menu Item	Calories	Protein	Sodium	Best For
6 oz. Tuscan Sirloin	480	46g	1680mg	Highest protein
Grilled Chicken Parmigiana	810	75g	3040mg	High-protein entrée
Herb-Grilled Salmon	610	45g	1360mg	Seafood option
Herb-Grilled Salmon Coho (Regional)	510	50g	1020mg	Lowest-calorie seafood
Rotini Pasta with Marinara	530	13g	1530mg	Lightest pasta entrée
Rotini Pasta with Meat Sauce	680	23g	1300mg	More protein

6 oz. Tuscan Sirloin

480 cal

46g protein

1680mg sodium

Best for: Highest protein

Grilled Chicken Parmigiana

810 cal

75g protein

3040mg sodium

Best for: High-protein entrée

Herb-Grilled Salmon

610 cal

45g protein

1360mg sodium

Best for: Seafood option

Herb-Grilled Salmon Coho (Regional)

510 cal

50g protein

1020mg sodium

Best for: Lowest-calorie seafood

Rotini Pasta with Marinara

530 cal

13g protein

1530mg sodium

Best for: Lightest pasta entrée

Rotini Pasta with Meat Sauce

680 cal

23g protein

1300mg sodium

Best for: More protein

Key Takeaway: If sodium matters most, Grilled Chicken Parmigiana and Rotini with Marinara are among the highest-sodium choices. Herb-Grilled Salmon and Salmon Coho offer a much better protein-to-sodium balance. Nutrition numbers aside, if pricing is what you need next, the gluten-sensitive lineup covers that too.

Gluten Sensitive Soups & Salads

Menu Item	Calories	Protein	Sodium	Best For
Salad without Croutons	110	2g	670mg	Lightest starter
Zuppa Toscana Soup (U.S. only)	220	7g	790mg	Soup option

Salad without Croutons

110 cal

2g protein

670mg sodium

Best for: Lightest starter

Zuppa Toscana Soup (U.S. only)

220 cal

7g protein

790mg sodium

Best for: Soup option

Quick Insight: Starting with a salad without croutons keeps calories much lower than soup while still pairing well with a gluten-sensitive entrée.

Kids Gluten Sensitive Options

Menu Item	Calories	Protein	Sodium	Best For
Kids Rotini Pasta with Marinara	260	6g	770mg	Lowest-calorie kids option
Kids Rotini Pasta with Meat Sauce	340	12g	650mg	More protein
Kids Grilled Chicken with Rotini Pasta & Marinara	430	33g	1310mg	Highest protein

Kids Rotini Pasta with Marinara

260 cal

6g protein

770mg sodium

Best for: Lowest-calorie kids option

Kids Rotini Pasta with Meat Sauce

340 cal

12g protein

650mg sodium

Best for: More protein

Kids Grilled Chicken with Rotini Pasta & Marinara

430 cal

33g protein

1310mg sodium

Best for: Highest protein

Key Takeaway: Adding grilled chicken nearly triples the protein compared with plain marinara pasta, making it the most balanced gluten-sensitive kids’ meal.

Drinks Nutrition

Looking for Olive Garden menu nutrition on drinks? The biggest distinction isn’t between soda and juice. It’s between zero-calorie options like water, coffee, tea, Diet Coke, and Coke Zero versus beverages that add 80–250 calories. Tomato Juice is the exception: it’s the lowest-calorie juice on the menu but also the highest in sodium at 1,280mg.

Coffee & Specialty Drinks Nutrition

Drink	Calories	Protein	Sodium	Best For
Coffee	0	0g	0mg	Zero-calorie drink
Tea	0	0g	5mg	Zero-calorie tea
Lavazza Espresso	60	5g	15mg	Espresso
Cappuccino	150	9g	70mg	Milk-based coffee
Iced Coffee (Traditional)	210	7g	90mg	Classic iced coffee
Iced Coffee (Vanilla)	240	7g	90mg	Vanilla flavor
Iced Coffee (Caramel)	250	7g	90mg	Sweet coffee

Coffee

0 cal

0g protein

0mg sodium

Best for: Zero-calorie drink

Tea

0 cal

0g protein

5mg sodium

Best for: Zero-calorie tea

Lavazza Espresso

60 cal

5g protein

15mg sodium

Best for: Espresso

Cappuccino

150 cal

9g protein

70mg sodium

Best for: Milk-based coffee

Iced Coffee (Traditional)

210 cal

7g protein

90mg sodium

Best for: Classic iced coffee

Iced Coffee (Vanilla)

240 cal

7g protein

90mg sodium

Best for: Vanilla flavor

Iced Coffee (Caramel)

250 cal

7g protein

90mg sodium

Best for: Sweet coffee

Key Takeaway: Coffee and tea are naturally calorie-free, while flavored coffee drinks gain most of their calories from milk and added sweeteners rather than the coffee itself.

Lemonades & Refreshers Nutrition

Drink	Calories	Protein	Sodium	Best For
Italian Bottled Water	0	0g	0mg	Best hydration
Iced Tea, Bellini Peach-Raspberry	80	0g	10mg	Light flavored tea
Iced Tea, Mango-Passion Fruit	100	0g	15mg	Fruity tea
Lemonade, Raspberry	160	0g	15mg	Berry flavor
Lemonade, Classic	170	0g	20mg	Classic lemonade
Limonata, Strawberry-Passion Fruit	180	0g	30mg	Fruity sparkling drink
Limonata, Desert Pear	240	0g	20mg	Sweetest limonata

Italian Bottled Water

0 cal

0g protein

0mg sodium

Best for: Best hydration

Iced Tea, Bellini Peach-Raspberry

80 cal

0g protein

10mg sodium

Best for: Light flavored tea

Iced Tea, Mango-Passion Fruit

100 cal

0g protein

15mg sodium

Best for: Fruity tea

Lemonade, Raspberry

160 cal

0g protein

15mg sodium

Best for: Berry flavor

Lemonade, Classic

170 cal

0g protein

20mg sodium

Best for: Classic lemonade

Limonata, Strawberry-Passion Fruit

180 cal

0g protein

30mg sodium

Best for: Fruity sparkling drink

Limonata, Desert Pear

240 cal

0g protein

20mg sodium

Best for: Sweetest limonata

Key Takeaway: Water and unsweetened tea remain the lightest beverage choices, while lemonades and limonatas add considerably more sugar and calories.

Soft Drinks & Fountain Beverages Nutrition

Drink	Calories	Protein	Sodium	Best For
Coke Zero	0	0g	40mg	Zero-calorie soda
Diet Coke	0	0g	40mg	Diet soda
Coke	140	0g	45mg	Classic cola
Sprite	140	0g	65mg	Lemon-lime soda
Dr Pepper	150	0g	55mg	Soft drink
Minute Maid Lemonade	170	0g	20mg	Lemonade soda

Coke Zero

0 cal

0g protein

40mg sodium

Best for: Zero-calorie soda

Diet Coke

0 cal

0g protein

40mg sodium

Best for: Diet soda

Coke

140 cal

0g protein

45mg sodium

Best for: Classic cola

Sprite

140 cal

0g protein

65mg sodium

Best for: Lemon-lime soda

Dr Pepper

150 cal

0g protein

55mg sodium

Best for: Soft drink

Minute Maid Lemonade

170 cal

0g protein

20mg sodium

Best for: Lemonade soda

Key Takeaway: Switching from regular soda to Coke Zero or Diet Coke eliminates nearly all calories without changing beverage size, making it the simplest calorie-saving swap in this section.

Fruit Juices Nutrition

Juice	Calories	Protein	Sodium	Best For
Tomato Juice	90	4g	1280mg	Savory juice
Apple Juice	210	0g	65mg	Apple flavor
Grapefruit Juice	190	40g	45mg	Citrus juice
Orange Juice	230	4g	10mg	Classic citrus
Cranberry Juice	230	0g	65mg	Berry juice
Pineapple Juice	250	2	10mg	Tropical juice

Tomato Juice

90 cal

4g protein

1280mg sodium

Best for: Savory juice

Apple Juice

210 cal

0g protein

65mg sodium

Best for: Apple flav23

Grapefruit Juice

190 cal

4g protein

45mg sodium

Best for: Citrus juice

Orange Juice

230 cal

4g protein

10mg sodium

Best for: Classic citrus

Cranberry Juice

230 cal

0g protein

65mg sodium

Best for: Berry juice

Pineapple Juice

250 cal

2g protein

10mg sodium

Best for: Tropical juice

Key Takeaway: Tomato Juice is the lowest-calorie juice, but it also contains by far the most sodium. Fruit juices generally provide more calories than coffee, tea, or water because of their natural sugars.

FAQs: Olive Garden Menu Nutrition

Herb-Grilled Salmon Coho is one of the healthiest meals at Olive Garden if you’re looking for a balance of calories and protein. It contains 510 calories, 50g of protein, and 1,020mg of sodium, making it one of the menu’s strongest protein-to-calorie choices. If the regional Coho option isn’t available, Herb-Grilled Salmon is another balanced alternative.

Minestrone Soup is the lowest-calorie standard menu item at Olive Garden, with 110 calories per serving. If you’re customizing your meal, a House Salad without dressing contains about 70 calories, making it the lightest option overall. Among entrées, Spaghetti with Marinara Sauce is one of the lowest-calorie pasta choices.

One Olive Garden breadstick contains 140 calories with the signature garlic topping. A plain breadstick without the garlic topping contains 130 calories. Breadsticks also provide 4g of protein, making them a moderate-calorie side that can quickly increase the total nutrition of your meal when paired with soup or salad.

Herb-Grilled Salmon Coho is one of the lowest-sodium entrées at Olive Garden, containing 1,020mg of sodium with 510 calories and 50g of protein. If Coho isn’t available, Herb-Grilled Salmon is another lower-sodium choice compared with creamy pasta dishes and parmigiana entrées, which often exceed 2,000–3,000mg of sodium.

The easiest way to eat fewer calories at Olive Garden is to choose tomato-based sauces, grilled proteins, and broth-based soups instead of creamy Alfredo dishes. Lunch-Sized Favorites, Minestrone Soup, and Spaghetti with Marinara Sauce are generally lower in calories than most full-size dinner entrées, while skipping sugary drinks and desserts can reduce your total meal calories even further.

Final Thoughts

The numbers matter, but the patterns matter more. Once you understand how portion size, sauces, and preparation affect Olive Garden menu nutrition, comparing menu items becomes much easier. Instead of guessing, use this Olive Garden menu nutrition guide to quickly find the option that best matches your nutrition goals before you order.

Disclaimer: Nutrition values are based on publicly available information from Olive Garden’s official nutrition resources and may change as recipes or menu offerings are updated.

Olive Garden Menu Nutrition Guide (Calories, Facts)

Quick Nutrition Dashboard

Olive Garden Nutrition at a Glance

Before Comparing Olive Garden Menu Nutrition

Soups

House Salad + Signature Italian Dressing

Create Your Own Pasta (Nutrition)

Choose Your Pasta

Choose Your Sauce

Choose Your Toppings

Olive Garden Appetizers Nutrition

Main Appetizers

Dipping Sauces

Lunch Entrées Nutrition

Dinner Entrées Nutrition

Chicken Entrées Nutrition

Pasta & Italian Classics Nutrition

Seafood & Steak Entrées Nutrition

Sides Nutrition

Side Dishes Nutrition

Protein Add-Ons Nutrition

Kids Menu Nutrition

Kids Entrées Nutrition

Kids Create Your Own Pasta

Choose Your Pasta

Add a Sauce

Add a Protein

Kids Side Choices Nutrition

Kids Drinks Nutrition

Desserts Nutrition

Signature Desserts Nutrition

Dessert Add-Ons Nutrition

Gluten Sensitive Menu Nutrition

Gluten Sensitive Entrées

Gluten Sensitive Soups & Salads

Kids Gluten Sensitive Options

Drinks Nutrition

Coffee & Specialty Drinks Nutrition

Lemonades & Refreshers Nutrition

Soft Drinks & Fountain Beverages Nutrition

Fruit Juices Nutrition

FAQs: Olive Garden Menu Nutrition

What is the healthiest Olive Garden meal?

What is the lowest-calorie item on the Olive Garden menu?

How many calories are in one Olive Garden breadstick?

What is the lowest sodium meal at Olive Garden?

How can I eat fewer calories at Olive Garden?

Final Thoughts