Restaurants
Lowest calorie Olive Garden orders
The lightest mains, sides, sauces and drinks at Olive Garden, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Olive Garden nutrition.
Olive Garden meals, added up
A lighter meal: 430 kcal
The most protein-dense main between 250 and 450 kcal, with a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken with Rotini Pasta & Marinara Sauce - Kids | 430 | 33 g | 58 g | 9 g |
| Coffee | 0 | 0 g | 0 g | 0 g |
| Total | 430 | 33 g | 58 g | 9 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Pasta Fagioli Soup at 150 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta Fagioli Soup | 150 | 8 g | 16 g | 5 g |
| Meatball | 160 | 8 g | 2 g | 13 g |
| Sauteed Shrimp | 170 | 33 g | 1 g | 3.5 g |
| Spaghetti - Kids | 170 | 6 g | 33 g | 1.5 g |
| Chicken & Gnocchi Soup | 230 | 11 g | 22 g | 12 g |
| Rotini Pasta with Marinara Sauce - Kids | 260 | 6 g | 47 g | 6 g |
| Rotini Pasta with Meat Sauce - Kids | 340 | 12 g | 48 g | 11 g |
| Spaghetti with Marinara Sauce - Lunch-Sized Entrées | 370 | 11 g | 63 g | 9 g |
| Grilled Chicken with Rotini Pasta & Marinara Sauce - Kids | 430 | 33 g | 58 g | 9 g |
| Shrimp Scampi - Lunch-Sized Entrées | 460 | 20 g | 52 g | 18 g |
| Meatballs - 3 Pieces | 480 | 23 g | 7 g | 40 g |
| Spaghetti with Meat Sauce - Lunch-Sized Entrées | 480 | 19 g | 64 g | 17 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Sauteed Shrimp gives 33 g of protein for 170 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sauteed Shrimp | 170 | 33 g | 1 g | 3.5 g |
| Grilled Chicken Margherita | 650 | 65 g | 15 g | 39 g |
| Herb-Grilled Salmon Coho | 510 | 50 g | 9 g | 31 g |
| Grilled Chicken Parmigiana | 810 | 75 g | 59 g | 33 g |
| Grilled Chicken with Rotini Pasta & Marinara Sauce - Kids | 430 | 33 g | 58 g | 9 g |
| Herb-Grilled Salmon | 610 | 45 g | 9 g | 45 g |
| Calabrian Steak & Shrimp Bucatini | 1,220 | 78 g | 82 g | 65 g |
| Chicken Parmigiana - Dinner Entrées | 1,020 | 64 g | 80 g | 51 g |
Sauces and dressings
Per serving. They range from 70 kcal (Marinara Sauce - Appetizers) to 870 kcal (Alfredo Sauce - Large).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Marinara Sauce - Appetizers | 70 | 2 g | 8 g | 4.5 g |
| Tomato Sauce | 80 | 1 g | 8 g | 5 g |
| Marinara Sauce - Large | 150 | 4 g | 17 g | 9 g |
| Spaghetti with Tomato Sauce | 180 | 5 g | 30 g | 4.5 g |
| Additional Alfredo Sauce | 220 | 4 g | 3 g | 22 g |
| Meat Sauce - Create Your Own | 300 | 14 g | 19 g | 19 g |
| Alfredo Sauce - Large | 870 | 15 g | 11 g | 87 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Pineapple Juice, is 250 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coffee | 0 | 0 g | 0 g | 0 g |
| Coke Zero | 0 | 0 g | 0 g | 0 g |
| Diet Coke | 0 | 0 g | 0 g | 0 g |
| Lavazza Espresso | 60 | 5 g | 6 g | 1.5 g |
| Bellini Peach-Raspberry Iced Tea | 80 | 0 g | 18 g | 0 g |
| Tomato Juice | 90 | 4 g | 19 g | 0 g |
| 1% Milk | 100 | 8 g | 12 g | 2.5 g |
| Mango-Passion Fruit Iced Tea | 100 | 0 g | 26 g | 0 g |
Olive Garden calorie traps
- Chicken Tortelloni Alfredo: 1,980 kcal. About 99% of a 2,000 kcal day in one item.
- Chicken Alfredo with Crispy Chicken Fritta: 1,710 kcal. About 86% of a 2,000 kcal day in one item.
- Tour of Italy: 1,550 kcal. About 78% of a 2,000 kcal day in one item.
- Chicken Alfredo with Grilled Chicken: 1,480 kcal. About 74% of a 2,000 kcal day in one item.
- Ravioli Carbonara: 1,390 kcal. About 70% of a 2,000 kcal day in one item.
How to order low calorie at Olive Garden
- Start with the lightest mains. The Pasta Fagioli Soup is 150 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Sauteed Shrimp has 33 g of protein for 170 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Coffee is 0 kcal; the Pineapple Juice is 250.
- Choose the sauce on purpose. Sauces and dressings run from 70 to 870 kcal per serving.
- Know the heavy hitters. The Chicken Tortelloni Alfredo is 1,980 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Olive Garden menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Olive Garden’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Olive Garden calorie questions
What is the lowest calorie main at Olive Garden?
The Pasta Fagioli Soup, at 150 kcal with 8 g of protein, is the lightest main in the FatSecret database. Next are the Meatball (160 kcal) and the Sauteed Shrimp (170 kcal).
What is the best high-protein, low-calorie order at Olive Garden?
The Sauteed Shrimp: 33 g of protein for 170 kcal. The Grilled Chicken Margherita is next with 65 g for 650 kcal.
What is the lowest calorie drink at Olive Garden?
The Coffee, at 0 kcal. Avoid the Pineapple Juice if you are counting: it is 250 kcal.
What is the highest calorie item at Olive Garden?
The Chicken Tortelloni Alfredo, at 1,980 kcal, is the heaviest item in the FatSecret database for Olive Garden.