New: Check out our latest blog post on daily calorie needs!

🍔 Olive Garden Nutrition Calculator

Build your meal and calculate calories, protein, carbs, and fat in real time.

💡 Dietitian Tip: Portion control is key at Olive Garden. Choose smaller serving cups, share large treats, or select lower-fat sorbet and fruit-forward creations.

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Olive Garden Nutrition Calculator: A Dietitian's Guide

Written & reviewed by Jennifer Zoned, PhD Based on official Olive Garden nutrition data

Navigating restaurant menus with confidence is an essential skill for long-term health and sustainable weight management. At Olive Garden, having access to accurate, itemized nutrition data eliminates guesswork and keeps you in control of your daily energy balance.

Whether your goal is fat loss, muscle building, or athletic performance, use this interactive calculator to plan your meal, track running macro totals, and make evidence-based dining decisions.

Frequently Asked Questions

How can I find the lowest calorie options at Olive Garden?

Use the Lowest Calories sorting filter above or look for grilled proteins and fresh vegetable sides. Avoiding sugary dressings, large portion sizes, and fried sides is the fastest way to keep calories low.

What are the best high-protein menu items at Olive Garden?

Select the Highest Protein sort button in our interactive menu. Grilled chicken breast, lean beef, and egg-white entrees typically deliver the highest protein-to-calorie ratios on the menu.

Does Olive Garden offer gluten-free or keto-friendly choices?

Yes. Use the Keto and Gluten-Free filter buttons at the top of the menu selector to instantly view qualifying dishes that fit low-carb and gluten-conscious guidelines.

How accurate is the nutrition information for Olive Garden?

Our data is compiled directly from official published corporate nutrition sheets, ingredient statements, and laboratory food analyses, reflecting standardized portion sizes.

Reviewed & Written By

Jennifer Zoned, PhD

Nutrition Researcher | Senior Nutritionist | Macro & Meals Founder

🍔 Olive Garden Nutrition Calculator

Calamari

Calamari, Add Marinara (Sauce only)

Calamari, Add Spicy Ranch (Sauce only)

Dipping Sauces For Breadsticks, Alfredo

Dipping Sauces For Breadsticks, Alfredo (Large)

Dipping Sauces For Breadsticks, Five Cheese Marinara

Dipping Sauces For Breadsticks, Five Cheese Marinara (Large)

Dipping Sauces For Breadsticks, Marinara

Dipping Sauces For Breadsticks, Marinara (Large)

Fried Mozzarella

Fried Mozzarella, Add Marinara (Sauce only)

Lasagna Fritta

Meatballs Parmigiana

Shrimp Fritto Misto

Shrimp Fritto Misto, Add Marinara (Sauce only)

Shrimp Fritto Misto, Add Spicy Ranch (Sauce only)

Spinach-Artichoke Dip with Flatbread Crisps

Stuffed Ziti Fritta

Stuffed Ziti Fritta, Add Alfredo (Sauce only)

Stuffed Ziti Fritta, Add Marinara (Sauce only)

Toasted Ravioli

Toasted Ravioli, Add Marinara (Sauce only)

Breadstick, Plain (No Garlic Topping, 1 Ea.)

Breadstick with Garlic Topping (1 Ea.)

Chicken & Gnocchi Soup

Italian Dressing (1 fl oz)

Low-Fat Italian Dressing (1 fl oz)

Minestrone Soup

Pasta Fagioli Soup

Salad Without Dressing

Salad with Signature Italian Dressing

Stellini Soup (Regional)

Zuppa Toscana Soup

Angel Hair

Broccoli

Bucatini

Creamy Mushroom Sauce

Crispy Chicken Fritta

Five Cheese Marinara

Gluten-Free Rotini

Grilled Chicken

Italian Sausage (2 Links)

Marinara

Meatballs (3)

Meat Sauce

Rigatoni

Sauteed Shrimp

Spaghetti

Spicy Three-Meat Sauce

Lunch, Cheese Ravioli with Marinara Sauce

Lunch, Cheese Ravioli with Meat Sauce

Lunch, Chicken Parmigiana

Lunch, Eggplant Parmigiana

Lunch, Fettuccine Alfredo

Lunch, Fettuccine Alfredo, Add Broccoli

Lunch, Five Cheese Ziti Al Forno

Lunch, Lasagna Classico

Lunch, Shrimp Scampi

Lunch, Spaghetti with Marinara Sauce

Lunch, Spaghetti with Marinara Sauce & Italian Sausage

Lunch, Spaghetti with Marinara Sauce & Meatballs

Lunch, Spaghetti with Meat Sauce

Lunch, Spaghetti with Meat Sauce & Italian Sausage

Lunch, Spaghetti with Meat Sauce & Meatballs

6 oz. Sirloin

Cheese Ravioli with Marinara Sauce

Cheese Ravioli with Meat Sauce

Chicken & Shrimp Carbonara

Chicken Alfredo (With Crispy Chicken Fritta)

Chicken Alfredo (With Grilled Chicken)

Chicken Alfredo (With Grilled Chicken), Add Broccoli

Chicken Parmigiana

Chicken Scampi

Chicken Tortelloni Alfredo

Eggplant Parmigiana

Fettuccine Alfredo

Fettuccine Alfredo, Add Broccoli (Broccoli Only)

Five Cheese Ziti Al Forno

Grilled Chicken Margherita