Olive Garden Nutrition: Is It a Healthy Restaurant? (2024)

Table of Contents
Healthier menu choices at Olive Garden 1. Spaghetti and marinara 2. Herb-grilled salmon 3. Tilapia piccata 4. Chicken piccata 5. Garlic rosemary chicken 6. Shrimp scampi 7. House salad (without croutons) with low-fat dressing, and minestrone soup 8. Chocolate mousse cake 9. Strawberry and white chocolate cake dolcini A sampling of the least healthy menu items at Olive Garden 1. Chicken alfredo 2. Sausage stuffed giant rigatoni 3. Classic calamari 4. Five Italian cheese fondue 5. Lasagna fritta 6. Chicken parmigiana 7. Braised beef and tortellini 8. Steak gorgonzola alfredo 9. Chocolate caramel lasagna The bottom line FAQs References

Olive garden is a popular chain restaurant specializing in Italian cuisine. It offers appetizers, salad, pasta, chicken, meat, seafood, and desserts.

Does eating at Olive Garden come at a nutritional cost? Read on to learn the nutrition value for some of Olive Garden’s meals.

Olive Garden’s healthiest meals come from their Lighter Italian Fare menu. Olive Garden claims that their Lighter Italian Fare menu items are inspired by Italy’s Mediterranean Coast where the diet is primarily vegetables, whole grains, herbs and spices, and olive oil. Sounds good, right? But there’s a catch. Some items are a healthier meal choice on their own, but once you add soup, salad (with dressing), breadsticks, and dessert, the fat, calories, and sodium content soars. Keep this in mind as you plan your next Olive Garden meal.

1. Spaghetti and marinara

If you’re not watching carbs, traditional spaghetti and marinara sauce is one of Olive Garden’s healthier meal options.

CaloriesFatCarbsFiberSugarSodium
48010.5g84g5g15g730mg

2. Herb-grilled salmon

This salmon is topped with garlic-herb butter and served with parmesan-garlic broccoli.

CaloriesFatCarbsFiberSugarSodium
46028g8g4g3g570mg

3. Tilapia piccata

This mild fish is baked in a lemon-garlic sauce and topped with sundried tomatoes and capers. Parmesan-crusted zucchini completes the dish.

CaloriesFatCarbsFiberSugarSodium
45024g12g2g5g1,010mg

4. Chicken piccata

This entrée is baked in a lemon-garlic sauce and topped with sundried tomatoes and capers. Parmesan-crusted zucchini is served on the side.

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CaloriesFatCarbsFiberSugarSodium
53026g12g3g6g1,260mg

5. Garlic rosemary chicken

Chicken breasts are marinated in caramelized garlic cloves and earthy rosemary for this dish. It’s served with fresh spinach for a dose of vitamin K. It also comes with garlic-parmesan mashed potatoes.

CaloriesFatCarbsFiberSugarSodium
54019g29g4g6g1,630mg

6. Shrimp scampi

For this dish, shrimp is sautéed in a garlic sauce and tossed with angel hair pasta, tomatoes, and asparagus.

CaloriesFatCarbsFiberSugarSodium
57024g60g5g6g1,800mg

7. House salad (without croutons) with low-fat dressing, and minestrone soup

Olive garden is famous for their house salad and breadsticks. Paired with minestrone soup, it’s a healthier meal, although the sodium content is high. Omit the breadstick to reduce the sodium, fat, and calories. Note that this includes one serving of each; extra salad, soup or breadsticks adds up.

CaloriesFatCarbsFiberSugarSodium
3508g56g6g9g1,990mg

8. Chocolate mousse cake

While this cake can’t be called healthy, it’s one of Olive Garden’s lighter dessert options.

CaloriesFatCarbsFiberSugarSodium
38022g39g3g26g220mg

9. Strawberry and white chocolate cake dolcini

Dolcini are mini desserts that are the perfect size to satisfy your sweet tooth at the end of a meal. There are a few dolcini options, but the strawberry and white chocolate cake is the lightest.

CaloriesFatCarbsFiberSugarSodium
19011g22g< 1g17g90mg

If you’re trying to eat healthy, you may want to steer clear of these Olive Garden menu items.

1. Chicken alfredo

Anything with cheesy alfredo sauce made from butter and cream is loaded with fat and calories. Olive Garden’s Chicken Alfredo is no exception. It far exceeds your entire daily recommended intake of fat, much of it saturated fat.

CaloriesFatCarbsFiberSugarSodium
1,48094g95g4g9g1,950mg

2. Sausage stuffed giant rigatoni

For this meal, large rigatoni pasta is stuffed with sausage and topped with melted mozzarella cheese and meat sauce.

CaloriesFatCarbsFiberSugarSodium
1,02060g58g4g14g2,740mg

3. Classic calamari

Fried calamari are served with marinara and a parmesan peppercorn sauce for this appetizer.

CaloriesFatCarbsFiberSugarSodium
1,16581.5g76g6g8g2,940mg

4. Five Italian cheese fondue

Fondue is a treat for your taste buds, but not so much your waistline. This fondue is made with five types of cheeses and served with breadstick crostini.

CaloriesFatCarbsFiberSugarSodium
76048g41g2g2g1,890mg

5. Lasagna fritta

This recipe takes classic lasagna over the top by deep-frying it and topping it with alfredo sauce.

CaloriesFatCarbsFiberSugarSodium
1,07071g73g5g4g1,650mg

6. Chicken parmigiana

This dish is an Italian favorite. Two chicken breasts are breaded with parmesan cheese, deep-fried, and covered with melted cheese and marinara. It comes with a side of pasta.

CaloriesFatCarbsFiberSugarSodium
1,06052g86g7g16g2,980mg

7. Braised beef and tortellini

Braised beef, Portobello mushrooms, tortellini filled with asiago cheese, and a basil marsala sauce make up this meal.

CaloriesFatCarbsFiberSugarSodium
1,12058g83g6g16g2,370mg

8. Steak gorgonzola alfredo

This entrée includes steak medallions tossed with fettucine alfredo, spinach, and gorgonzola cheese. It’s one of Olive Garden’s least healthy choices.

CaloriesFatCarbsFiberSugarSodium
1,38085g88g6g8g2,810mg

9. Chocolate caramel lasagna

Layers of chocolate, sponge cake, caramel, and custard make up this sweet treat. Its nutritional value reflects its decadence.

CaloriesFatCarbsFiberSugarSodium
72045g722g68g70mg

It would be hard for Olive Garden to claim that most of their meals are nutritious. Many menu items come close to or exceed the entire daily recommended values of sodium, fat, and calories by themselves. Even so, if you watch what you eat for the rest of the day, you could enjoy a healthier meal choice at Olive Garden without wrecking your healthy eating plan.

To save on empty calories, drink water or unsweetened iced tea with your meal. Cut carbs by substituting fresh veggies for potatoes. Cut calories, fat, and sodium by sharing your meal or only eating half of it. Bring the rest home to enjoy the next day.

Olive Garden Nutrition: Is It a Healthy Restaurant? (2024)

FAQs

Is Olive Garden healthy for you? ›

Olive Garden's healthiest meals come from their Lighter Italian Fare menu. Olive Garden claims that their Lighter Italian Fare menu items are inspired by Italy's Mediterranean Coast where the diet is primarily vegetables, whole grains, herbs and spices, and olive oil.

See More ›
Which Olive Garden soup is the healthiest? ›

You can choose from options like Zuppa Toscana, Chicken and Gnocchi, and Pasta fa*gioli, but Lauren Manaker, MS, RDN suggests the Minestrone if you want something on the healthier side. "This soup is higher on the sodium side, but it is low in fat, contains fiber, and is chock-full of vegetables," says Manaker.

Find Out More ›
What is the lowest calorie meal at Olive Garden? ›

10+ Lowest Calorie Olive Garden Orders Under 500 Calories
  • Minestrone Soup.
  • Pasta fa*gioli Soup.
  • Zuppa Toscana Soup.
  • Chicken & Gnocchi Soup.
  • Famous House Salad.
  • Spaghetti with Marinara Sauce.
  • Soup, Salad, and Breadsticks.
  • Cheese Ravioli with Marinara Sauce.
Nov 29, 2023

Know More ›
Can you trust restaurant nutrition facts? ›

It's not always accurate – or even close to it. According to a study published in the Journal of the American Diabetic Association, restaurant calorie counts are often deflated, and you may be overindulging without even knowing it.

Get More Info Here ›
Is Olive good or bad for health? ›

Olives (and olive oil) are a staple of the heart-healthy Mediterranean diet. Both olives and olive oil contain several healthy components like monounsaturated fats, vitamin E, and other antioxidants. If you're watching your sodium intake, you may want to limit your intake of brined olives.

Tell Me More ›
Are Olive Garden breadsticks healthy? ›

That's not to say you can't enjoy bread — just keep count of those breadsticks. At 140 calories a pop they can add up quick (and that's not even including any dipping sauce). When dining at Olive Garden, soup or salad and a shrimp entree are going to be your best bets.

Read The Full Story ›
What oil does Olive Garden use? ›

And despite what the name may suggest, when you dine at Olive Garden, know that most dishes, especially those made in their fryers, are prepared using highly refined canola and soy cooking oils.

Learn More Now ›
Is spaghetti healthy for you? ›

It's Part of a Good Diet

Pasta is made from grain, one of the basic food groups in a healthy diet that also can include vegetables, fruits, fish, and poultry. It's a good source of energy and can give you fiber, too, if it's made from whole grain.

Learn More ›
Does Olive Garden use MSG in their food? ›

Our food recipes do not use added MSG (Monosodium Glutamate) and, based on information from our suppliers, MSG is not added to any of the ingredients we use. However, certain foods and ingredients naturally contain glutamate or glutamic acid (such as tomatoes, milk, cheese, mushrooms and certain yeasts and proteins).

Learn More Now ›
How many calories is each breadstick at Olive Garden? ›

Olive Garden Breadstick (1 serving) contains 25g total carbs, 24g net carbs, 2.5g fat, 4g protein, and 140 calories.

Learn More Now ›

Are olive garden calories accurate? ›

We tested the same items from three restaurants in each chain. The good news is that most dishes told the truth. Olive Garden's Lasagna Primavera with Grilled Chicken was one of only two dishes with calories or fat content higher than the restaurant's website said at all three locations.

Discover More ›
Can you eat healthy at a restaurant? ›

Before you order, find out how the food is prepared. Foods that are broiled, poached, grilled, baked, or steamed tend to be lower in fat than foods that are fried. Limit foods that are breaded or that come with cream sauce or gravy. Ask to have butter, sour cream, sauces, and salad dressing served on the side.

Keep Reading ›
Is Chick-fil-A nutrition facts accurate? ›

Ingredient and Nutrition information is shown based on our standard recipes and may not include things such as customizations. Due in part to the handcrafted nature of our food, there may be variation in serving sizes and preparation techniques.

Tell Me More ›
Do restaurants over or underestimate calories? ›

"We found that 20 percent of the foods we tested had 100 calories or more over what was stated on the menu," Lorien Urban, a postdoctoral associate in the energy metabolism lab at Tufts University and first author of the study, told ABC News. "We would consider that to be a considerable amount."

Discover More ›
What is the healthiest olives to eat? ›

Kalamata olives may reduce your risks of heart disease. This is due to the presence of hydroxytyrosol in olives. Hydroxytyrosol is an antioxidant that has been shown to decrease LDL (bad) cholesterol and increase HDL (good) cholesterol levels.

Read On ›
How many olives should I eat a day for health? ›

We usually serve them as a snack for a drink or on top of salads, but olives shouldn't be eaten just for the taste. Did you know that experts recommend eating a small handful of olives a day? Eating just 7 olives each day is really good for you!

Get More Info Here ›
Why do people eat at Olive Garden? ›

Why do people like Olive Garden? People like Olive Gardens for several reasons: Italian-American Cuisine: The chain's focus on Italian-American dishes is appealing to many, offering a wide range of popular and comforting foods like pasta, breadsticks, and salads.

Find Out More ›

References

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