How many calories are in Olive Garden breadsticks?

One Olive Garden breadstick with garlic topping is 140 calories with 4g protein, 25g carbs, 2.5g fat, and 460mg sodium, per the chain's official Nutrition Information PDF. A plain breadstick (no garlic topping) is 130 calories. Olive Garden serves unlimited breadsticks with meals, so the calorie count depends on how many you eat — 2 breadsticks add 280 calories, 3 add 420, and 4 add 560. The garlic topping adds only 10 calories per breadstick but increases sodium from 280mg to 460mg. This is not medical advice — talk to your doctor.

What is the lowest-calorie item at Olive Garden?

The lowest-calorie item at Olive Garden is Minestrone Soup at 110 calories with 5g protein, 17g carbs, 1g fat, and 810mg sodium, per official data. Other low-calorie options: Parmesan Garlic Broccoli at 150 calories, House Salad with Signature Italian Dressing at 150 calories, Breadstick with garlic topping at 140 calories, and Grilled Chicken (side) at 130 calories with 26g protein. For a full meal under 400 calories, order Minestrone Soup (110) + Grilled Chicken side (130) + Breadstick (140) = 380 calories with 35g protein. This is not medical advice — talk to your doctor.

How many calories are in Olive Garden Fettuccine Alfredo?

Olive Garden's dinner-sized Fettuccine Alfredo is 1,310 calories with 30g protein, 95g carbs, 90g fat, and 1,210mg sodium, per official data. The lunch-sized Fettuccine Alfredo is 650 calories with 15g protein and 45g fat. Adding broccoli adds 150 calories. The Fettuccine Alfredo is one of the highest-calorie pasta dishes at Olive Garden — a single dinner order exceeds 65% of a 2,000-calorie daily target. For a lower-calorie alternative, order the lunch-sized version at 650 calories or Spaghetti with Marinara at 490 calories. This is not medical advice — talk to your doctor.

What is the healthiest thing to eat at Olive Garden?

The healthiest full meal at Olive Garden is Herb-Grilled Salmon at 610 calories with 45g protein, 9g carbs, and 45g fat, per official data — the best protein-to-calorie ratio among entrées. Other good options: Grilled Chicken Margherita at 650 calories with 65g protein and 15g carbs, Minestrone Soup at 110 calories with 5g protein, and House Salad with Italian Dressing at 150 calories. Skip the Fettuccine Alfredo (1,310 cal, 90g fat), Steak Gorgonzola Alfredo (1,580 cal, 105g fat), Chicken Tortelloni Alfredo (1,980 cal, 131g fat), and Five Cheese Ziti al Forno (1,170 cal, 69g fat). This is not medical advice — talk to your doctor.

What can I order at Olive Garden under 500 calories?

Order the Minestrone Soup at 110 calories with 5g protein, per official data. Other options under 500: House Salad with Italian Dressing at 150 calories, Parmesan Garlic Broccoli at 150 calories, Breadstick at 140 calories, Grilled Chicken side at 130 calories with 26g protein, Mashed Potatoes at 200 calories, Zuppa Toscana at 220 calories, Chicken & Gnocchi Soup at 230 calories, Spaghetti with Marinara at 490 calories, and Shrimp Scampi at 490 calories (lunch-sized). Do not order any dinner entrée pasta (750-1,310 cal), any grilled meat entrée (650-1,580 cal), or any appetizer (670-1,280 cal) — most exceed 500 calories. The best under-500 meal is Minestrone Soup (110) + Grilled Chicken side (130) + Breadstick (140) = 380 calories with 35g protein. This is not medical advice — talk to your doctor.

Can I eat at Olive Garden while trying to lose weight?

Yes. Order the Herb-Grilled Salmon at 610 calories with 45g protein and only 9g carbs, per official data — the best weight-loss entrée on the menu. Or order Grilled Chicken Margherita at 650 calories with 65g protein and 15g carbs. For a lighter meal, order Minestrone Soup (110 cal) + Grilled Chicken side (130 cal, 26g protein) + Breadstick (140 cal) = 380 calories with 35g protein. Skip the Fettuccine Alfredo (1,310 cal, 90g fat), Steak Gorgonzola Alfredo (1,580 cal, 105g fat), Chicken Tortelloni Alfredo (1,980 cal, 131g fat), Lasagna Fritta (1,130 cal, 76g fat), and Black Tie Mousse Cake (750 cal, 50g fat). Ask for salad dressing on the side and limit breadsticks to 1-2. This is not medical advice — talk to your doctor.

What is the highest-protein item at Olive Garden?

The highest-protein item at Olive Garden is Chicken Tortelloni Alfredo at 112g protein (1,980 cal, 131g fat), per official data. The Grilled Chicken Margherita has 65g protein for only 650 calories — that is 1g protein per 10 calories, the best protein-to-calorie ratio on the menu. Chicken Parmigiana has 64g protein (1,020 cal). Chicken & Shrimp Carbonara has 64g protein (1,370 cal). Steak Gorgonzola Alfredo has 74g protein (1,580 cal). For the best protein-to-calorie ratio, order the Grilled Chicken side at 26g protein for only 130 calories — that is 1g protein per 5 calories, far better than any entrée. This is not medical advice — talk to your doctor.

How many calories are in the Olive Garden unlimited soup and salad?

Olive Garden's unlimited soup and salad combo lets you choose any soup with unlimited refills. Minestrone Soup is 110 calories per bowl, Zuppa Toscana is 220, Chicken & Gnocchi is 230, Pasta Fagioli is 150, and Stellini is 200, per official data. The House Salad with Signature Italian Dressing is 150 calories per serving. With unlimited refills, the total depends on how many bowls and salads you eat — 2 bowls of Minestrone (220) + 2 salads (300) + 2 breadsticks (280) = 800 calories. Choose Minestrone (110 cal) over Zuppa Toscana (220 cal) and ask for dressing on the side to save 80 calories per salad. This is not medical advice — talk to your doctor.

Restaurant Calculator · Build Your Own

Olive Garden Nutrition Calculator

Build your Olive Garden order item by item — appetizers, soups, salads, classic entrees, pastas, grills, meats, sides, desserts and beverages. See live calories, protein, carbs, fat, sugar and sodium. All values from Olive Garden's official Nutrition Guide.

FoodIdentifier.com

Appetizers

670 cal

Calamari

P24g · C48g · F42g

800 cal

Fried Mozzarella

P33g · C57g · F49g

1130 cal

Lasagna Fritta

P39g · C75g · F76g

Soups & Salads

110 cal

Minestrone Soup

P5g · C17g · F1g

220 cal

Zuppa Toscana Soup

P7g · C15g · F15g

230 cal

Chicken & Gnocchi Soup

P11g · C22g · F12g

150 cal

House Salad with Signature Italian Dressing

P3g · C13g · F10g

Classic Entrees & Pastas

490 cal

Spaghetti with Marinara

P15g · C83g · F12g

640 cal

Spaghetti with Meat Sauce

P26g · C85g · F22g

940 cal

Lasagna Classico

P54g · C61g · F55g

1310 cal

Fettuccine Alfredo

P30g · C95g · F90g

1170 cal

Five Cheese Ziti al Forno

P46g · C98g · F69g

Grills & Meats

1020 cal

Chicken Parmigiana

P64g · C80g · F51g

1050 cal

Chicken Scampi

P49g · C106g · F45g

650 cal

Grilled Chicken Margherita

P65g · C15g · F39g

610 cal

Herb-Grilled Salmon

P45g · C9g · F45g

1580 cal

Steak Gorgonzola Alfredo

P74g · C85g · F105g

Sides

140 cal

Breadstick with Garlic Topping (1)

P4g · C25g · F3g

130 cal

Grilled Chicken

P26g · C0g · F3g

200 cal

Mashed Potatoes

P4g · C27g · F8g

150 cal

Parmesan Garlic Broccoli

P5g · C8g · F13g

Desserts

750 cal

Black Tie Mousse Cake

P9g · C76g · F50g

varies

Amaretto Tiramisu

check in store

—

varies

Lemon Cream Cake

check in store

—

Beverages

varies

Italian Margarita

check in store

—

varies

Peach Bellini

check in store

—

🧮 Your Order

Total Calories

0 items

Protein

Carbs

Fat

Sugar

Sodium

0mg

Tap items on the left to start building your Olive Garden order.

Nutrition values from Olive Garden's official Nutrition Information PDF (media.olivegarden.com/images/site/pdf/olive_garden_nutrition.pdf) and fastfoodnutrition.org (republisher of Olive Garden's official chart, updated April 2023, sourced from Olive Garden per their attribution). Items marked "varies — check in store" have only published calorie counts or no publicly available macro data. Additional menu items — all dipping sauces, all create-your-own pasta options, all lunch-sized favorites, all dinner entrées not listed, all seafood entrées, all stuffed chicken entrées, all steak entrées, all breadstick sandwiches, all kids menu items, all catering items, and all beverages (100+ items) — are available; check the full guide at olivegarden.com/nutrition.

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Quick Answer

Olive Garden appetizers are 670–1,130 calories, soups are 110–230 calories, classic pasta entrées are 490–1,310 calories, grilled meat entrées are 610–1,580 calories, sides are 130–200 calories, and desserts are 220–750 calories, per official data. The lowest-calorie full meal is Minestrone Soup (110) + Grilled Chicken side (130) + Breadstick (140) = 380 calories with 35g protein. The highest is Steak Gorgonzola Alfredo at 1,580 calories with 105g fat. Use the calculator above to build your exact meal.

→ Calculate your daily calorie target

Full A-Z Menu — Nutrition Tables

Appetizers

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Calamari	670	24g	48g	42g	3g	1600mg
Fried Mozzarella	800	33g	57g	49g	3g	1990mg
Lasagna Fritta	1130	39g	75g	76g	6g	1800mg

Soups & Salads

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Minestrone Soup	110	5g	17g	1g	4g	810mg
Zuppa Toscana Soup	220	7g	15g	15g	2g	790mg
Chicken & Gnocchi Soup	230	11g	22g	12g	4g	1290mg
House Salad with Signature Italian Dressing	150	3g	13g	10g	4g	770mg

Classic Entrees & Pastas

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Spaghetti with Marinara	490	15g	83g	12g	13g	1290mg
Spaghetti with Meat Sauce	640	26g	85g	22g	17g	1050mg
Lasagna Classico	940	54g	61g	55g	11g	2260mg
Fettuccine Alfredo	1310	30g	95g	90g	5g	1210mg
Five Cheese Ziti al Forno	1170	46g	98g	69g	16g	2440mg

Grills & Meats

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Chicken Parmigiana	1020	64g	80g	51g	13g	3300mg
Chicken Scampi	1050	49g	106g	45g	8g	2470mg
Grilled Chicken Margherita	650	65g	15g	39g	5g	2120mg
Herb-Grilled Salmon	610	45g	9g	45g	3g	1360mg
Steak Gorgonzola Alfredo	1580	74g	85g	105g	8g	2750mg

Sides

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Breadstick with Garlic Topping (1)	140	4g	25g	2.5g	1g	460mg
Grilled Chicken	130	26g	0g	2.5g	0g	540mg
Mashed Potatoes	200	4g	27g	8g	1g	580mg
Parmesan Garlic Broccoli	150	5g	8g	13g	2g	450mg

Desserts

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Black Tie Mousse Cake	750	9g	76g	50g	59g	290mg
Amaretto Tiramisu	220	varies	varies	varies	varies	varies
Lemon Cream Cake	550	varies	varies	varies	varies	varies

Beverages

Item	Cal	Protein	Carbs	Fat	Sugar	Sodium
Italian Margarita	varies	varies	varies	varies	varies	varies
Peach Bellini	varies	varies	varies	varies	varies	varies

All values from Olive Garden's official Nutrition Information PDF (media.olivegarden.com/images/site/pdf/olive_garden_nutrition.pdf) and fastfoodnutrition.org (sourced from Olive Garden). Items marked "varies" have only published calorie counts; full macro data is not publicly available. Additional menu items not listed above — all dipping sauces (Alfredo, Five Cheese Marinara, Marinara — all sizes), all create-your-own pasta options (Angel Hair, Bucatini, Gluten-Free Rotini, Rigatoni, Spaghetti, Creamy Mushroom Sauce, Five Cheese Marinara, Marinara, Meat Sauce, Crispy Chicken Fritta, Grilled Chicken, Italian Sausage, Meatballs, Sautéed Shrimp, Broccoli), all lunch-sized favorites (Cheese Ravioli with Marinara, Cheese Ravioli with Meat Sauce, Chicken Parmigiana, Eggplant Parmigiana, Fettuccine Alfredo, Five Cheese Ziti al Forno, Lasagna Classico, Shrimp Scampi, Spaghetti with Marinara, Spaghetti with Meat Sauce, Spaghetti with Meat Sauce & Meatballs), all dinner entrées not listed (Cheese Ravioli with Meat Sauce, Chicken & Shrimp Carbonara, Chicken Alfredo with crispy chicken fritta, Chicken Alfredo with grilled chicken, Chicken Marsala Fettuccine, Chicken Tortelloni Alfredo, Eggplant Parmigiana, Ravioli Carbonara, Seafood Alfredo, Shrimp Alfredo, Shrimp Carbonara, Shrimp Scampi, Spaghetti with Meat Sauce & Meatballs, Spaghetti with Meat Sauce & Sausage, Tour of Italy, 6 oz. Sirloin), all sides (Italian Sausage, Meatballs), all desserts (Chocolate Mousse, Dark Chocolate Caramel Cream, Pumpkin Cookie Butter Cheesecake, Zeppoli, Warm Italian Doughnuts), and all beverages (100+ items including all wines, beers, cocktails, soft drinks, coffees, and teas) — are available; check the full guide at olivegarden.com/nutrition.

Lowest-Calorie Picks

110 cal

Minestrone Soup

110 cal, 5g protein, 17g carbs, 1g fat, 4g sugar

130 cal

Grilled Chicken (side)

130 cal, 26g protein, 0g carbs, 2.5g fat, 0g sugar

150 cal

House Salad with Italian Dressing

150 cal, 3g protein, 13g carbs, 10g fat, 4g sugar

Highest-Protein Picks

650 cal

65g protein

Grilled Chicken Margherita

650 cal, 65g protein, 15g carbs, 39g fat, 5g sugar

1020 cal

64g protein

Chicken Parmigiana

1,020 cal, 64g protein, 80g carbs, 51g fat, 13g sugar

1580 cal

74g protein

Steak Gorgonzola Alfredo

1,580 cal, 74g protein, 85g carbs, 105g fat, 8g sugar

How to Order Under 500 Calories at Olive Garden

Start with Minestrone Soup — At 110 calories with 5g protein and only 1g fat, it is the lowest-calorie soup on the menu. Choose it over Zuppa Toscana (220 cal) or Chicken & Gnocchi (230 cal).
Add a Grilled Chicken side — At 130 calories with 26g protein and 0g carbs, it is the best protein-per-calorie item at Olive Garden. Add it to any soup for a complete meal.
Limit breadsticks to one — Each breadstick with garlic topping is 140 calories. Two breadsticks add 280 calories; three add 420. Ask for plain breadsticks (130 cal) to save 10 calories each.
Choose Spaghetti with Marinara, not Alfredo — Spaghetti with Marinara is 490 calories with 12g fat. Fettuccine Alfredo is 1,310 calories with 90g fat. The Alfredo has nearly 3x the calories and 7.5x the fat.
Skip the appetizers — All appetizers exceed 500 calories: Calamari (670), Fried Mozzarella (800), Lasagna Fritta (1,130). Order a soup or salad instead.
Best under-500 meal — Minestrone Soup (110) + Grilled Chicken side (130) + Breadstick (140) = 380 calories with 35g protein and only 15.5g fat.

Example under 500: Minestrone Soup (110) + Grilled Chicken side (130) + Breadstick (140) = 380 calories, 35g protein.

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Olive Garden Nutrition FAQs

Scan Any Meal — Get Instant Nutrition

Snap a photo of any meal and get calories, protein, carbs and fat in seconds. Free, no app, no sign-up.

📸 Scan Free at FoodIdentifier ⭐ Go Pro 📚 Atomic Nutrition Habits 📘 The GLP-1 Food Code 🩸 The Blood Sugar Reset

⚠️ Disclaimer

Nutrition values are Olive Garden's published estimates and can vary by location. All values from the chain's official Nutrition Information PDF (media.olivegarden.com/images/site/pdf/olive_garden_nutrition.pdf) and fastfoodnutrition.org (sourced from Olive Garden, updated April 2023). Items marked "varies" have only published calorie counts or no publicly available macro data. This is not medical advice — talk to your doctor.

FoodIdentifier is not affiliated with, sponsored by, or endorsed by Olive Garden. Nutrition values are the chain's own published estimates.

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