Olive Gardennutrition: calories, macros & the healthiest picks
Every Olive Garden menu item we track — 18 items, averaging 1020 calories — checked against Olive Garden's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Grilled Chicken Margherita
65g protein for 650 cal — 10.0g protein per 100 cal
Herb-Grilled Salmon Coho
50g protein for 510 cal — 9.8g protein per 100 cal
Herb-Grilled Salmon
45g protein for 610 cal — 7.4g protein per 100 cal
Lowest-calorie, still filling
Herb-Grilled Salmon Coho
510 cal with 50g protein
Herb-Grilled Salmon
610 cal with 45g protein
Grilled Chicken Margherita
650 cal with 65g protein
Watch out for
Chicken Alfredo — 1570 cal, 95g fat — the single biggest item on the menu.
Full Olive Garden nutrition table
Tap a column to sort. Search to filter by item or menu section.
18 items
Shrimp Scampi dinner portion | 490 | 29 | 52 | 18 |
Herb-Grilled Salmon Coho dinner portion, regional item, Lighter Italian Fare | 510 | 50 | 9 | 31 |
Herb-Grilled Salmon dinner portion, Lighter Italian Fare | 610 | 45 | 9 | 45 |
Spaghetti with Meat Sauce dinner portion | 640 | 26 | 85 | 22 |
Grilled Chicken Margherita dinner portion, Lighter Italian Fare | 650 | 65 | 15 | 39 |
Warm Italian Doughnuts dessert | 810 | 20 | 119 | 28 |
Lasagna Classico dinner portion | 940 | 54 | 61 | 55 |
New Chocolate Lasagna dessert | 980 | 13 | 116 | 58 |
Chicken Parmigiana dinner portion | 1020 | 64 | 80 | 51 |
Chicken Scampi dinner portion | 1050 | 49 | 106 | 45 |
Eggplant Parmigiana dinner portion | 1070 | 35 | 108 | 58 |
Spaghetti with Meat Sauce & Meatballs dinner portion, with 3 meatballs | 1120 | 49 | 92 | 62 |
Five Cheese Ziti al Forno dinner portion | 1170 | 46 | 98 | 69 |
Fettuccine Alfredo dinner portion | 1310 | 30 | 95 | 90 |
Chicken Marsala Fettuccine dinner portion | 1400 | 55 | 112 | 77 |
Shrimp Alfredo dinner portion | 1470 | 63 | 96 | 93 |
Tour of Italy dinner portion | 1550 | 72 | 99 | 97 |
Chicken Alfredo dinner portion, with grilled chicken | 1570 | 81 | 96 | 95 |
FAQ
What's the healthiest thing to order at Olive Garden?
Based on verified nutrition data across Olive Garden's full menu, the Grilled Chicken Margherita has the best protein-to-calorie ratio on the menu — 65g protein for 650 cal — 10.0g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Herb-Grilled Salmon Coho comes in at 510 calories with 50g of protein.
How many calories are in a typical Olive Garden order?
Across the 18 menu items we track for Olive Garden, the average is about 1020 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Olive Garden?
The Grilled Chicken Margherita is the most protein-efficient item on the Olive Garden menu: 65g protein for 650 cal — 10.0g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Olive Garden?
The Chicken Alfredo is the single biggest item on the Olive Garden menu we track — 1570 cal, 95g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Olive Garden nutrition data accurate?
Yes — every item is checked against Olive Garden's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Olive Garden menu in the app.
AutoCal for iPhone
Scan the Olive Garden menu with AutoCal.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Compare nutrition at other chains
Applebee's
16 items · avg 1056 cal
Chili's
16 items · avg 982 cal
The Cheesecake Factory
17 items · avg 1336 cal
Want your daily target first? Use the free calorie calculator to find your maintenance, cut, and bulk numbers, then come back and pick your order.