Quick answer: the lightest Olive Garden plates are Spaghetti with Marinara (490 cal), Shrimp Scampi (490 cal), Herb-Grilled Salmon (610 cal). Chicken Alfredo has 1,570 calories, the Tour of Italy 1,550, a breadstick 140 and a bowl of minestrone 110.
Olive Garden calories: pasta and entrées
Calories at Olive Garden depend mostly on the sauce. Grilled dishes, shrimp scampi and the red-sauce spaghetti are the lightest; Alfredo and carbonara plates are the heaviest, usually 1,200 calories or more. The table lists every dinner plate with full nutrition, from lightest to richest.
Pasta and entrées nutrition
| Item | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Spaghetti with Marinara | 490 | 15 g | 12 g | 83 g | 1290 mg |
| Shrimp Scampi | 490 | 29 g | 18 g | 52 g | 1120 mg |
| Herb-Grilled Salmon | 610 | 45 g | 45 g | 9 g | 1360 mg |
| Spaghetti with Meat Sauce | 640 | 26 g | 22 g | 85 g | 1050 mg |
| Grilled Chicken Margherita | 650 | 65 g | 39 g | 15 g | 2120 mg |
| Cheese Ravioli | 750 | 41 g | 38 g | 63 g | 2370 mg |
| Lasagna Classico | 940 | 54 g | 55 g | 61 g | 2260 mg |
| 6 oz Sirloin | 980 | 57 g | 62 g | 49 g | 1840 mg |
| Chicken Parmigiana | 1020 | 64 g | 51 g | 80 g | 3300 mg |
| Chicken Scampi | 1050 | 49 g | 45 g | 106 g | 2470 mg |
| Eggplant Parmigiana | 1070 | 35 g | 58 g | 108 g | 2440 mg |
| Stuffed Chicken Marsala | 1090 | 72 g | 65 g | 53 g | 3300 mg |
| Five Cheese Ziti al Forno | 1170 | 46 g | 69 g | 98 g | 2440 mg |
| Shrimp Carbonara | 1200 | 58 g | 81 g | 63 g | 1710 mg |
| Fettuccine Alfredo | 1310 | 30 g | 90 g | 95 g | 1210 mg |
| Chicken & Shrimp Carbonara | 1370 | 64 g | 91 g | 75 g | 2050 mg |
| Ravioli Carbonara | 1390 | 53 g | 104 g | 63 g | 2660 mg |
| Seafood Alfredo | 1450 | 56 g | 93 g | 97 g | 1690 mg |
| Shrimp Alfredo | 1470 | 63 g | 93 g | 96 g | 1620 mg |
| Tour of Italy | 1550 | 72 g | 97 g | 99 g | 3220 mg |
| Chicken Alfredo | 1570 | 81 g | 95 g | 96 g | 2290 mg |
| Steak Gorgonzola Alfredo | 1580 | 74 g | 105 g | 85 g | 2750 mg |
| Chicken Tortelloni Alfredo | 1980 | 112 g | 131 g | 95 g | 3720 mg |
Healthiest dishes at Olive Garden
There is no "healthy menu" at Olive Garden, so we judge by its own numbers. 5 pasta and entrée plates have 700 calories or less: Spaghetti with Marinara (490), Shrimp Scampi (490), Herb-Grilled Salmon (610), Spaghetti with Meat Sauce (640), Grilled Chicken Margherita (650). Lighter Portions and lunch plates cut the calories of a dish by roughly a third.
Lightest pasta and entrées
| Menu item | In restaurant | Restaurant range | Calories |
|---|---|---|---|
| Spaghetti with Marinara | $14.99 | $13.99 – $18.99 | 490 |
| Shrimp Scampi | $21.79 | $20.79 – $27.79 | 490 |
| Herb-Grilled Salmon | $22.79 | $21.99 – $30.49 | 610 |
| Spaghetti with Meat Sauce | $14.99 | $13.99 – $18.99 | 640 |
| Grilled Chicken Margherita | $21.29 | $20.49 – $25.99 | 650 |
High protein
For protein, the chicken and seafood plates lead: Chicken Tortelloni Alfredo (112 g), Chicken Alfredo (81 g), Steak Gorgonzola Alfredo (74 g), Stuffed Chicken Marsala (72 g). The Grilled Chicken Margherita has the best protein-to-calorie ratio on the menu.
Sodium
Sodium is high across the menu. Chicken Tortelloni Alfredo has 3,720 mg and Chicken Parmigiana 3,300 mg, more than the 2,300 mg daily limit the US Dietary Guidelines recommend. A bowl of soup adds 710–1,290 mg more, and a to-go house salad with dressing 1,380 mg.
Soups, salad and breadsticks nutrition
Soups, salad & breadsticks nutrition
| Item | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Minestrone | 110 | 5 g | 1 g | 17 g | 810 mg |
| Pasta e Fagioli | 150 | 8 g | 5 g | 16 g | 710 mg |
| Zuppa Toscana | 220 | 7 g | 15 g | 15 g | 790 mg |
| Chicken & Gnocchi Soup | 230 | 11 g | 12 g | 22 g | 1290 mg |
| Famous House Salad | 290 | 8 g | 17 g | 30 g | 1380 mg |
| Breadsticks (extra order to go) | 140 | 4 g | 2 g | 25 g | 460 mg |
The house salad figure is with Olive Garden's signature Italian dressing; a low-fat dressing is available. Breadsticks are per piece.
Calories across the whole menu
Lunch plates, Lighter Portions, appetizers and desserts with the calories Olive Garden lists on its current menu, from lightest to heaviest:
Olive Garden calories
| Dish | Section | Calories | Price |
|---|---|---|---|
| Dipping sauce with breadsticks | Appetizers | 140 | $5.49 |
| Cheese Ravioli (lighter portion) | Lighter portions | 440 | $14.49 |
| Lunch Cheese Ravioli | Lunch-sized favorites | 440 | $12.49 |
| Lunch Shrimp Scampi | Lunch-sized favorites | 460 | $13.49 |
| Tiramisu | Desserts | 470 | $9.99 |
| Lunch Spaghetti | Lunch-sized favorites | 480 | $12.49 |
| Spaghetti with Marinara | Pasta | 490 | $14.99 |
| Shrimp Scampi | Pasta | 490 | $21.79 |
| Lasagna Classico (lighter portion) | Lighter portions | 500 | $15.49 |
| Lunch Lasagna Classico | Lunch-sized favorites | 500 | $13.49 |
| Strawberry Cream Cake | Desserts | 540 | $10.29 |
| Herb-Grilled Salmon | Chicken, seafood & steak | 610 | $22.79 |
| Pumpkin Cookie Butter Cheesecake (limited time) | Desserts | 620 | $9.99 |
| Chicken Parmigiana (lighter portion) | Lighter portions | 630 | $15.49 |
| Five Cheese Ziti al Forno (lighter portion) | Lighter portions | 630 | $14.49 |
| Lunch Chicken Parmigiana | Lunch-sized favorites | 630 | $13.49 |
| Lunch Five Cheese Ziti al Forno | Lunch-sized favorites | 630 | $12.49 |
| Spaghetti with Meat Sauce | Pasta | 640 | $14.99 |
| Toasted Ravioli | Appetizers | 650 | $10.79 |
| Grilled Chicken Margherita | Chicken, seafood & steak | 650 | $21.29 |
| Eggplant Parmigiana (lighter portion) | Lighter portions | 660 | $14.49 |
| Lunch Eggplant Parmigiana | Lunch-sized favorites | 660 | $12.49 |
| Calamari | Appetizers | 670 | $13.49 |
| Lunch Spaghetti & Meatballs | Lunch-sized favorites | 680 | $13.49 |
| Spaghetti & Meatballs (lighter portion) | Lighter portions | 690 | $15.49 |
| Sicilian Cheesecake | Desserts | 730 | $9.99 |
| Cheese Ravioli | Pasta | 750 | $17.99 |
| Black Tie Mousse Cake | Desserts | 750 | $10.49 |
| Stuffed Ziti Fritta | Appetizers | 760 | $10.49 |
| Fried Mozzarella | Appetizers | 800 | $10.29 |
| Warm Italian Doughnuts | Desserts | 810 | $9.49 |
| Fettuccine Alfredo (lighter portion) | Lighter portions | 920 | $14.49 |
| Lunch Fettuccine Alfredo | Lunch-sized favorites | 920 | $12.49 |
| Lasagna Classico | Pasta | 940 | $19.99 |
| Spaghetti & Meatballs | Pasta | 970 | $19.48 |
| 6 oz Sirloin | Chicken, seafood & steak | 980 | $21.99 |
| Chocolate Lasagna | Desserts | 980 | $10.29 |
| Spicy Alfredo Fettuccine (lighter portion) | Lighter portions | 1,000 | $14.49 |
| Lunch Spicy Alfredo Fettuccine | Lunch-sized favorites | 1,000 | $12.49 |
| Chicken Parmigiana | Chicken, seafood & steak | 1,020 | $21.29 |
| Meatballs Parmigiana | Appetizers | 1,040 | $12.29 |
| Chicken Scampi | Pasta | 1,050 | $21.79 |
| Eggplant Parmigiana | Chicken, seafood & steak | 1,070 | $18.79 |
| Stuffed Chicken Marsala | Chicken, seafood & steak | 1,090 | $21.79 |
| Lasagna Fritta | Appetizers | 1,130 | $12.29 |
| Spinach-Artichoke Dip | Appetizers | 1,160 | $11.99 |
| Five Cheese Ziti al Forno | Pasta | 1,170 | $19.29 |
| Shrimp Carbonara | Pasta | 1,200 | $24.99 |
| Calabrian Steak & Shrimp Bucatini | Pasta | 1,220 | $25.29 |
| Fettuccine Alfredo | Pasta | 1,310 | $17.49 |
| Spicy Alfredo Fettuccine | Pasta | 1,330 | $17.49 |
| Chicken & Shrimp Carbonara | Pasta | 1,370 | $23.99 |
| Ravioli Carbonara | Pasta | 1,390 | $18.99 |
| Seafood Alfredo | Pasta | 1,450 | $23.49 |
| Shrimp Alfredo | Pasta | 1,470 | $22.49 |
| Tour of Italy | Chicken, seafood & steak | 1,550 | $23.49 |
| Shrimp Fritto Misto | Appetizers | 1,560 | $14.49 |
| Chicken Alfredo | Pasta | 1,570 | $21.79 |
| Steak Gorgonzola Alfredo | Pasta | 1,580 | $23.29 |
| Chicken Tortelloni Alfredo | Pasta | 1,980 | $23.99 |
Allergens and special diets
Olive Garden publishes an allergen and nutrition guide on its website; we show calories and nutrients, not allergens, because recipes and suppliers change. For gluten, Olive Garden runs a separate Gluten Sensitive menu: Olive Garden gluten-free menu. Vegetarian dishes are marked (V) on the menu, among them Eggplant Parmigiana, Fettuccine Alfredo and Spaghetti with Marinara.
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Frequently asked questions
What is the lowest calorie entrée at Olive Garden?
Spaghetti with Marinara (490), Shrimp Scampi (490), Herb-Grilled Salmon (610) calories on the dinner menu.
What is the healthiest meal at Olive Garden?
By protein per calorie, Grilled Chicken Margherita: 650 calories and 65 g of protein. With a bowl of minestrone (110) the meal stays under 800 calories.
How many calories are in Olive Garden Chicken Alfredo?
1,570 calories with grilled chicken and 81 g of protein.
What has the most calories at Olive Garden?
Chicken Tortelloni Alfredo (1,980 calories) among regular plates.
How many calories are in Olive Garden breadsticks?
140 per breadstick with the garlic topping.
Which Olive Garden dish has the most protein?
Chicken Tortelloni Alfredo with 112 g.
Does Olive Garden list allergens?
Olive Garden publishes an allergen guide on its website. We do not reproduce it here — check the current guide or ask the restaurant, especially for severe allergies.