Nutrition & Allergen Guide · Updated 2026
Olive Garden Nutrition facts
From Zuppa Toscana to Chicken Alfredo, find real calories, carbs, sodium and protein for every item on the Olive Garden menu — plus gluten-sensitive and allergen-friendly picks the whole family can order with confidence.
Chicken & Gnocchi Soup
Serving size 8 fl oz (ToGo: 16 fl oz)
*Values from Olive Garden’s published nutrition analysis.
Search the full Olive Garden nutrition menu
Look up calories, sodium, carbs, and protein for breadsticks, soups, salads, Create Your Own Pasta, entrées, kids’ meals, desserts, and drinks — sourced from Olive Garden’s official nutrition guide.
| MENU ITEM | CAL. | FAT (G) | SAT. FAT (G) | SODIUM (MG) | CARBS (G) | PROTEIN (G) |
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EATING WITH DIETARY NEEDS
Gluten-sensitive, vegetarian & lighter options
Olive Garden’s smart dining choices make it easier to eat the way your family needs to — without giving up the classics.
Gluten-Sensitive Menu
Rotini pasta, grilled proteins & a dedicated GF menu
Vegetarian & Vegan
CYO Pasta with Olive Oil or Marinara, no meat needed
Lighter Portions
Same favorite dishes, right-sized calories
No Garlic / No Onion
Chicken & Gnocchi Soup and CYO Pasta options available
How to read Olive Garden’s nutrition information
Whether you’re counting calories, watching sodium, or building a high-protein plate, Olive Garden nutrition facts are calculated using standardized recipes — either through software-based calculated analysis or lab-based chemical analysis, depending on the dish. As chefs update a recipe, the nutrition data is updated to match.
How many calories are in Olive Garden breadsticks?
A single garlic breadstick has 140 calories, 2.5g of fat, and 460mg of sodium. Choosing the plain breadstick without garlic topping brings that down slightly to 130 calories. Good news for guests with dairy concerns: there is no dairy in the breadsticks or the garlic topping, which is made from margarine.
Create Your Own Pasta: the customizable, calorie-conscious way to order
One of the easiest ways to control calories at Olive Garden is the Create Your Own Pasta menu. Pick a noodle (Angel Hair at 350 calories is the lightest, Gluten-Free Rotini at 380 calories for gluten-sensitive guests), a sauce (Marinara at 150 calories is far lighter than Creamy Mushroom at 860), and a topping like Grilled Chicken or Sauteed Shrimp to build a plate that fits your goals.
Lightest noodle: Angel Hair — 350 calories
Lightest sauce: Marinara — 150 calories
Leanest topping: Grilled Chicken — 130 calories, 26g protein
Gluten-sensitive noodle: Gluten-Free Rotini — 380 calories