How do I find a high-protein meal at Olive Garden?

Check the highest-protein picks in the Olive Garden nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Olive Garden orders that hit it.

What should I order at Olive Garden if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Olive Garden meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Olive Garden nutrition numbers?

Numbers come from publicly available Olive Garden menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Is Simple Macros free to use at Olive Garden?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Olive Garden page needs no account.

Can I ask ChatGPT or Claude what to order at Olive Garden?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Olive Garden to hit my macros?" It builds the order from Olive Garden's full official menu against the calories and protein you have left today, and can log it for you.

Olive Garden Nutrition Facts & Menu

Explore the Olive Garden menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 23, 2026Sources & update dates · Menu nutrition table

Olive Garden nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed November 5, 2026. The live builder may be newer. Sources and dates .

Entrées (48)

Olive Garden: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
6 oz. Sirloin	980	57	49	62
6 oz. Sirloin (Gluten Sensitive)	480	46	9	30
Calabrian Shrimp & Braised Beef Bucatini	1,220	78	82	65
Cheese Ravioli	440–1,136	25–69	31–66	22–74
Chicken Alfredo	1,570–2,270	70–107	84–119	101–158
Chicken and Shrimp Carbonara	1,370	64	75	91
Chicken Carbonara	1,370	35	84	100
Chicken Parmigiana	630–1,410	36–77	60–91	29–85
Chicken Scampi	1,005–1,140	45–52	101–123	44–49
Chicken Tortelloni Alfredo	1,980–2,200	93–112	95–126	131–149
Create Your Own Pasta	340–1,780	9–62	67–117	3–133
Eggplant Parmigiana	660–1,460	21–48	74–119	32–92
Fettuccine Alfredo	650–1,790	15–52	47–92	45–136
Five Cheese Ziti al Forno	630–1,266	24–65	57–99	35–71
Gorgonzola Alfredo with Braised Beef	1,580	74	85	105
Grilled Chicken Margherita	650	65	15	39
Grilled Chicken Parmigiana (Gluten Sensitive)	810	75	59	33
Herb-Grilled Salmon	610	45	9	45
Herb-Grilled Salmon (Gluten Sensitive)	610	45	9	45
Italian Feast	960–2,160	37–119	102–201	32–150
Kids Cheese Pizza	440–930	17–22	57–152	13–27
Kids Cheese Ravioli	380–870	17–22	36–131	16–30
Kids Chicken Fingers	340–830	25–30	18–113	15–29
Kids Grilled Chicken with Rotini & Marinara (Gluten Sensitive)	470–960	33–38	61–156	9–23
Kids Macaroni & Cheese	400–890	16–21	48–143	14–28
Kids Pasta with Alfredo Sauce	650–1,430	13–47	41–159	44–73
Kids Pasta with Five Cheese Marinara	410–1,190	10–44	44–163	18–47
Kids Pasta with Meat Sauce	320–1,100	10–44	43–161	8–37
Kids Pasta with Tomato Sauce	290–1,070	6–40	44–162	6–35
Kids Pepperoni Pizza	500–990	19–24	57–152	18–32
Kids Rotini with Marinara (Gluten Sensitive)	300–790	6–11	50–145	6–20
Kids Rotini with Meat Sauce (Gluten Sensitive)	380–870	12–17	51–146	11–25
Lasagna Classico	500–1,040	29–57	33–61	30–65
Ravioli Carbonara	1,390	53	63	104
Rotini Pasta with Marinara (Gluten Sensitive)	530–700	13–46	94–95	12–16
Rotini Pasta with Meat Sauce (Gluten Sensitive)	680–850	23–56	96–97	22–26
Seafood Alfredo	1,450–1,930	56–79	86–94	98–138
Shrimp Alfredo	1,470–1,950	63–86	84–92	98–138
Shrimp Carbonara	1,200	58	63	81
Shrimp Scampi	460–490	20–29	52	18
Shrimp Tortelloni Alfredo	1,890	93	95	130
Soup, Salad and Breadsticks	400–520	12–18	53–60	14–28
Spaghetti & Meatballs	610–1,120	25–49	55–92	33–62
Spaghetti with Marinara	290–490	9–15	50–83	6–12
Spaghetti with Meat Sauce	360–640	14–26	51–85	12–22
Stuffed Chicken Marsala	1,090	72	53	65
Tortelloni Alfredo	1,720	60	94	126
Tour of Italy	1,550	72	99	97

Appetizers (8)

Olive Garden: Appetizers. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Calamari	670–945	24–26	48–54	42–70
Dipping Sauce with Breadsticks	700–1,990	20–50	105–224	19–107
Fried Mozzarella	800–835	33–34	57–61	49–51
Lasagna Fritta	1,130–1,205	39–44	75–76	76–81
Meatballs Parmigiana	1,040	51	27	83
Shrimp Fritto Misto	1,280–1,555	41–43	101–107	79–107
Spinach-Artichoke Dip	1,160	33	75	81
Stuffed Ziti Fritta	500–755	27–32	40–47	26–50

Sides (15)

Olive Garden: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Breadstick	140	4	25	3
Chicken & Gnocchi Soup	230	11	22	12
House Salad (with dressing)	5–150	1–3	1–13	0–10
House Salad without Croutons (Gluten Sensitive)	85–110	1–2	3–7	7–8
Minestrone Soup	110	5	17	1
Pasta e Fagioli Soup	150	8	16	5
Side of Asparagus	60	2	3	5
Side of Broccoli	150	5	8	13
Side of Crispy Chicken Fritta	240	20	14	12
Side of Grilled Chicken	130	26	1	3
Side of Mashed Potatoes	200	4	27	8
Side of Meatballs	520	24	11	42
Side of Mushrooms	50	1	3	4
Side of Sautéed Shrimp	96	19	1	2
Zuppa Toscana Soup	220	7	15	15

Drinks (20)

Olive Garden: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Acqua Panna Spring Water	0	0	0	0
Cappuccino	150	9	13	6
Chocolate Milk	180	8	31	3
Classic Lemonade	170	0	43	0
Fountain Drink	0–180	0	0–49	0
Iced Coffee	210–250	7	29–40	7
Iced Tea	0	0	0	0
Kids Chocolate Milk	180	8	31	3
Kids Milk	100	8	12	3
Kids Peach Smoothie	240	0	61	0
Kids Strawberry Smoothie	220	0	60	0
Lavazza Espresso	60	5	6	2
Mango Passion Fruit Iced Tea	100	0	26	0
Peach Smoothie	240	0	61	0
Raspberry Iced Tea	80	0	18	0
Raspberry Lemonade	170	0	48	0
San Pellegrino Sparkling Water	0	0	0	0
Strawberry-Passion Fruit Limonata	180	0	48	0
Strawberry Smoothie	220	0	60	0
White Milk	100	8	12	3

Desserts (7)

Olive Garden: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Black Tie Mousse Cake	750	9	76	50
Chocolate Lasagna	980	13	116	58
Pumpkin Cookie Butter Cheesecake	840	14	90	48
Sicilian Cheesecake with Strawberry Topping	700	12	75	40
Strawberry Cream Cake	540	9	69	26
Tiramisu	750	10	86	43
Warm Italian Doughnuts	1,020–1,030	20–22	167–170	28–31

Sauces & Condiments (4)

Olive Garden: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Side of Alfredo Sauce	1,750	30	22	175
Side of Five Cheese Marinara Sauce	800	22	34	66
Side of Marinara Sauce	290	8	33	17
Side of Meat Sauce	600	28	38	38

New to tracking? Start with one meal . For a photo of your food, see how to check a photo estimate .

Sources & data updates

Menu data updated: October 23, 2026
Nutrition snapshot refreshed: November 5, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Olive Garden menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Olive Garden for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Olive Garden with macros in mind

Olive Garden nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Olive Garden orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Olive Garden and every other supported chain.

Frequently asked questions

Take your Olive Garden order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Olive Garden meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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