Olive Garden Nutrition Menu: Calories, Protein & Carbs (2026)

Where can you find the Olive Garden nutrition menu?

Olive Garden posts its full nutrition guide as a PDF on olivegarden.com/nutrition. The current version, coded US_083126, was published in August 2026 and covers U.S. restaurants except Hawaii. It lists calories, calories from fat, fat, saturated fat, trans fat, cholesterol, sodium, carbs, fiber, sugars and protein for each item, including lunch and dinner sizes, kids meals, drinks, To Go soups and catering pans.

The same page links four other documents: an Allergen Guide, a Gluten Sensitive menu, a Vegetarian and Vegan menu and a pork and alcohol chart. Calories also appear next to most items on the online ordering menu. Olive Garden says it calculates nutrition with recipe software or by sending samples to a lab, and that handmade dishes will vary a little from the numbers.

Olive Garden warns that limited-time, regional and test items may be missing. The guide also has no separate entries for $6 Take Home entrées.

How many calories are in Olive Garden's most popular dishes?

Most Olive Garden dinner entrées carry 900 to 1,600 calories, and the pasta-and-cream dishes sit at the top. Chicken Alfredo has 1,480 calories with grilled chicken and 1,710 with Crispy Chicken Fritta. Tour of Italy has 1,550, Lasagna Classico 940 and Chicken Parmigiana 1,020. The heaviest plate is Chicken Tortelloni Alfredo at 1,980 calories, with 3,720 mg of sodium.

The pasta isn't the main driver; the sauce is. A dinner serving of plain fettuccine has 350 calories, while the alfredo sauce on it adds 870. Marinara adds 150 and meat sauce 300, which is why Spaghetti with Marinara stays at 490 calories. Sodium is high almost everywhere: Tour of Italy and Chicken Parmigiana each pass 3,200 mg. The table below lists the main numbers for popular plates, and our Olive Garden alfredo prices page breaks down every alfredo dish.

How many calories are in Olive Garden soup, salad and breadsticks?

A typical first round of Olive Garden soup, salad and two breadsticks has about 540 to 660 calories, depending on the soup. That figure uses Olive Garden's serving sizes: an 8-ounce bowl of soup, one 5-ounce serving of salad with the signature Italian dressing (150 calories) and two breadsticks with garlic topping (140 each).

The salad is the part people undercount. Olive Garden says a party of one or two is served about 10 ounces of salad, so half the bowl is one serving. Eat the whole bowl and the salad alone is about 300 calories. Every refill adds the same again, so a long lunch with two bowls of soup, the full salad and three breadsticks can pass 1,100 calories.

To lighten it, pick Minestrone (110 calories) or Pasta e Fagioli (150), ask for dressing on the side, or have the plain breadstick without topping (130). For prices and how refills work, see our Olive Garden soup and salad guide.

Which Olive Garden soup has the most protein and the fewest carbs?

Chicken & Gnocchi has the most protein of Olive Garden's four soups, 11 grams per bowl, but also the most carbs, 22 grams, and the most sodium, 1,290 mg. Zuppa Toscana has the fewest carbs at 15 grams, with Pasta e Fagioli at 16 and Minestrone at 17. Pasta e Fagioli is the middle ground, with 8 grams of protein and 150 calories. A To Go soup is 16 ounces, so double every number for takeout.

What are the lowest-calorie and highest-protein meals at Olive Garden?

The lowest-calorie dinner entrées at Olive Garden are the gluten-sensitive 6 oz. sirloin with broccoli (480 calories), Shrimp Scampi (490), Spaghetti with Marinara (490), Herb-Grilled Salmon (610) and Grilled Chicken Margherita (650). On weekdays before 3 p.m., the lunch-size Spaghetti with Marinara drops to 370 and lunch Shrimp Scampi to 460.

For protein, Grilled Chicken Margherita is the standout, with 65 grams for 650 calories and only 15 grams of carbs. The gluten-sensitive Grilled Chicken Parmigiana has 75 grams in 810 calories, the 6 oz. sirloin with broccoli 46 grams in 480, and Herb-Grilled Salmon 45 grams in 610, with just 9 grams of carbs. Chicken Tortelloni Alfredo has the most protein on the menu at 112 grams, but it comes with 1,980 calories.

A few habits help at any table: choose a grilled plate, start with Minestrone instead of a fried appetizer, keep dressing on the side, and pack half of any pasta to go. The full Olive Garden menu shows calories beside each item.

Does Olive Garden have vegetarian options?

Yes. Olive Garden's Vegetarian and Vegan menu lists vegetarian entrées such as Fettuccine Alfredo, Spicy Alfredo Fettuccine, Eggplant Parmigiana and Cheese Ravioli with marinara, plus vegan Spaghetti with Marinara. Minestrone soup and the garlic breadsticks are vegan too, and every Create Your Own Pasta noodle except the egg-based gluten-free rotini is vegan when paired with marinara. On the kids menu, the cheese pizza, mac and cheese and cheese ravioli are vegetarian.

Two details matter. First, Olive Garden's signature Italian dressing is not on the vegetarian list; the guide suggests the salad with olive oil and balsamic vinegar and no croutons. Second, fried items share a fryer with meat and seafood, and the company says it can't promise any dish is free of animal products, so tell your server if you are strict.

Does Olive Garden have anything gluten-free?

Olive Garden has a Gluten Sensitive menu of dishes made without gluten-containing ingredients, and one item that meets the FDA's gluten-free definition: its rotini pasta, made mainly from brown rice flour. The rotini is cooked and held separately and goes straight into the saute pan, according to the company.

The Gluten Sensitive list includes Zuppa Toscana, the house salad without croutons, a grilled Chicken Parmigiana, Herb-Grilled Salmon, a 6 oz. sirloin with broccoli, and rotini with marinara or meat sauce, plus kids rotini plates. Olive Garden does not call these dishes gluten-free, because its kitchens handle wheat and the fryer is shared. Olive Garden's allergen guide suggests asking to speak with a restaurant manager if you have questions before you order.

How many calories are in Olive Garden kids meals?

Most Olive Garden kids meals land between 300 and 660 calories before the side and drink. Chicken fingers have 300 calories, mac and cheese 360, the cheese pizza 400 and fettuccine with alfredo about 660. Pasta with tomato sauce is the lightest pasta pick, about 250 calories for spaghetti. Sides range from 40 calories for grapes to 290 for fries, and 1% milk adds 100. The table below adds them up.