Olive Garden nutrition facts & calories

Real calorie, fat, sodium, and protein data — checked directly against Olive Garden’s own nutrition guide, not estimated. Use it alongside the full menu to plan your order before you sit down.

See Verified Facts Build a Lighter Bowl

The lowest-calorie full meal at Olive Garden is Minestrone Soup (110 cal) with a plain breadstick (130 cal), well under 300 calories combined. The richest single components are the Creamy Mushroom sauce (860 cal) and Chicken Alfredo with crispy chicken fritta (1,710 cal) — swapping to grilled chicken alone brings that same dish down to 1,480 cal. Olive Garden doesn’t add MSG to its recipes, and a short list of dishes can be made without garlic or onion on request.

Olive Garden nutrition

Cross-checked, not estimated

Verified nutrition facts, by category

✓ Verified means the number was matched directly against Olive Garden’s official nutrition PDF
(dated 07/2026). We didn’t fill in every menu item — where a match couldn’t be confirmed with
confidence, it’s left off rather than guessed.

Item

Cal

Fat

Sodium

Protein

Minestrone Soup (8 fl oz)

110

1g

810mg

5g

Pasta e Fagioli Soup (8 fl oz)

150

5g

710mg

8g

Zuppa Toscana Soup (8 fl oz)

220

15g

790mg

7g

Chicken & Gnocchi Soup (8 fl oz)

230

12g

1,290mg

11g

Salad with Signature Italian Dressing

150

10g

770mg

3g

Salad, no dressing

70

2g

250mg

2g

Breadstick, with garlic topping

140

2.5g

460mg

4g

Breadstick, plain (no garlic)

130

1g

280mg

4g

Create Your Own Pasta — build the calorie count yourself

Noodle

Cal

Angel Hair (lightest)

350

Bucatini

340

Gluten-Free Rotini

380

Spaghetti

410

Rigatoni

440

Sauce

Cal

Marinara (lightest)

Marinara (lightest)

Meat Sauce

300

Five Cheese Marinara

400

Creamy Mushroom (richest)

860

Topping

Cal

Protein

Grilled Chicken (leanest)

130

26g

Sauteed Shrimp

170

33g

Crispy Chicken Fritta

240

20g

Italian Sausage (2 links)

470

27g

Meatballs (3)

480

23g

Popular entrées

Item

Cal

Fat

Sodium

Protein

Chicken Parmigiana

1,020

51g

3,300mg

64g

Fettuccine Alfredo

1,220

89g

1,210mg

27g

Chicken & Shrimp Carbonara

1,370

91g

2,050mg

64g

Chicken Alfredo, with grilled chicken

1,480

95g

2,290mg

79g

Chicken Alfredo, with crispy chicken fritta

1,710

113g

2,670mg

67g

Looking for a dish that isn’t listed here? The official nutrition PDF covers every item on the menu — we’d rather point you there than list a number we couldn’t confirm.

Do the math yourself

Building a lighter Create Your Own Pasta bowl

Add one item from each column and you’ve got a real, verified calorie count before you order — no app required.

350
150
130
Angel Hair + Marinara + Grilled Chicken = 630 calories for the pasta course — before soup, salad, or breadsticks.

Eating with dietary needs

Gluten-sensitive, vegetarian & allergen basics

🌾

Gluten-sensitive

Gluten-Free Rotini (380 cal) is available across the Create Your Own Pasta menu, plus a dedicated gluten-sensitive section.

🥗

Vegetarian

Create Your Own Pasta with Marinara or olive oil and no meat topping covers most vegetarian needs without a special order.

🧂

Watching sodium

Minestrone (810mg) and plain salad (250mg) run lowest; Alfredo-based sauces and soups with cheese run highest.

🧄

No garlic / no onion

Chicken & Gnocchi Soup, house salad (prepared a certain way), and CYO Pasta with olive oil or Parmesan butter can be ordered without either.

Good to know

A few things worth knowing before you order

✓

No MSG is added

to Olive Garden recipes or ingredients. Some ingredients — tomatoes, cheese, mushrooms — naturally contain glutamate, which is different from added MSG.

✓

Breadsticks contain no dairy

— not in the dough or the garlic topping, which is margarine-based rather than butter-based.

✓

Soup servings are 8 fl oz in-restaurant, 16 fl oz for ToGo.

A salad serving is about 5 oz; a table of 1–2 guests is typically served roughly 10 oz, or two servings, in one bowl.

✓

Nutrition data is recipe-based, not lab-tested for every dish.

Actual values can vary slightly due to the handcrafted nature of the food, substitutions, and regional differences.

Plan your order

Pair this nutrition data with the full menu to plan a meal before you go, or find your nearest location for current hours.

Olive Garden Store Locator

Frequently asked questions

For a full meal, Minestrone Soup (110 cal) with a plain breadstick (130 cal) is the lowest-calorie combination we could verify. Building your own pasta with Angel Hair, Marinara, and Grilled Chicken comes in around 630 calories for the pasta course.

140 calories for the standard breadstick with garlic topping, or 130 calories plain without the topping. Neither contains dairy.

It varies widely by dish. Chicken & Gnocchi Soup runs 1,290mg per serving, while Minestrone is 810mg and a plain salad is 250mg. Richer entrées like Chicken Alfredo run well over 2,000mg — check the specific dish rather than assuming.

No MSG is added to Olive Garden’s recipes or ingredients, based on supplier information. Some ingredients naturally contain glutamate, which is a separate thing from added MSG.

Yes — Create Your Own Pasta lets you control calories directly by picking the noodle, sauce, and topping, and the soup-and-breadstick combination stays well under 300 calories depending on what you choose.

A soup serving is 8 fl oz in-restaurant or 16 fl oz for ToGo orders. A salad serving is about 5 oz — a table of 1–2 guests is typically served around 10 oz, or two servings, in one bowl.