Prices last updated: October 28, 2026
Olive Garden is famous for big plates of pasta and cream sauce, but you can eat lighter there without giving up the experience. Here are the healthiest choices on the menu in 2026, based on calories, protein and sodium, plus simple swaps that make a big difference.
This guide is general information, not medical advice. If you have a health condition or allergy, check Olive Garden’s official nutrition and allergen information and speak with a professional.
Our top healthy picks
- Grilled Chicken Margherita: 650 calories, 65 g protein, only 15 g carbs.
- Herb-Grilled Salmon: 610 calories, 45 g protein, rich in omega-3s.
- Shrimp Scampi: 490 calories, the lightest seafood pasta.
- Spaghetti with Marinara: 490 calories; add grilled chicken for 41 g protein.
- Minestrone: 110 calories and 1 g fat per bowl.
- Lunch portions: lunch Lasagna Classico (500 calories) and lunch Chicken Parmigiana (630 calories).
Lowest-calorie entrées and starters
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Never Ending Pasta Pass | 0 | 0 | 0 | 0 | 0 |
| Minestrone | 110 | 1 | 17 | 5 | 810 |
| Breadsticks | 140 | 2.5 | 25 | 4 | 460 |
| Marinara Sauce | 150 | 9 | 17 | 4 | 1,280 |
| Pasta e Fagioli | 150 | 5 | 16 | 8 | 710 |
| Famous House Salad | 150 | 10 | 13 | 3 | 770 |
| Zuppa Toscana | 220 | 15 | 15 | 7 | 790 |
| Chicken & Gnocchi Soup | 230 | 12 | 22 | 11 | 1,290 |
| Never Ending Pasta Bowl protein topping | 240 | 12 | 14 | 20 | 730 |
| Meat Sauce | 300 | 19 | 19 | 14 | 1,040 |
| Spaghetti (pasta choice) | 340 | 3.5 | 67 | 12 | 10 |
| Fettuccine (pasta choice) | 350 | 2.5 | 67 | 12 | 10 |
| Angel Hair (pasta choice) | 350 | 2.5 | 67 | 12 | 10 |
| Gluten-Free Rotini (pasta choice) | 380 | 3.5 | 77 | 9 | 260 |
| Five Cheese Marinara | 400 | 33 | 17 | 11 | 1,300 |
Nutrition is approximate, based on Olive Garden's published U.S. information for the standard recipe. Items with several sizes show the size noted on their page.
Highest-protein dishes
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chicken Tortelloni Alfredo | 1,980 | 131 | 95 | 112 | 3,720 |
| Chicken Alfredo | 1,480 | 95 | 79 | 79 | 2,290 |
| Calabrian Steak & Shrimp Bucatini | 1,220 | 65 | 82 | 78 | 2,960 |
| Steak Gorgonzola Alfredo | 1,580 | 105 | 85 | 74 | 2,750 |
| Tour of Italy | 1,550 | 97 | 99 | 72 | 3,220 |
| Stuffed Chicken Marsala | 1,170 | 58 | 94 | 70 | 3,020 |
| Grilled Chicken Margherita | 650 | 39 | 15 | 65 | 2,120 |
| Chicken Parmigiana | 1,020 | 51 | 80 | 64 | 3,300 |
| Chicken & Shrimp Carbonara | 1,370 | 91 | 75 | 64 | 2,050 |
| Shrimp Alfredo | 1,390 | 93 | 79 | 60 | 1,620 |
Nutrition is approximate, based on Olive Garden's published U.S. information for the standard recipe. Items with several sizes show the size noted on their page.
Simple swaps
- Choose Minestrone or Pasta e Fagioli instead of a creamy soup.
- Ask for the salad dressing on the side, or the low-fat Italian (30 calories per ounce instead of 80).
- Stop at one breadstick (140 calories each), or ask for them without the garlic topping.
- Order the lunch portion of any entrée, even at dinner, if your restaurant allows it.
- Swap pasta sides for parmesan garlic broccoli on steak and salmon.
- Pick marinara over alfredo: the sauce alone is about 150 calories versus 870.
Watch the sodium
Many Olive Garden dishes are very high in sodium. Chicken Parmigiana has about 3,300 mg, the Tour of Italy about 3,220 mg and Chicken Tortelloni Alfredo about 3,720 mg, all well above the 2,300 mg daily limit. See every item in our Olive Garden calories chart.
Healthy eating FAQ
What is the lowest-calorie entrée at Olive Garden?
Shrimp Scampi, at about 490 calories, and Spaghetti with Marinara, at about 490 calories, are the lightest pastas.
What is the healthiest soup at Olive Garden?
Minestrone, at about 110 calories and 1 gram of fat per bowl.