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

Use the meal generator on this page to find Olive Garden orders for your calorie and protein targets, or browse the menu and build your own order.

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.

Can I build a Olive Garden meal for my own calorie and protein targets?

Yes. Switch between Meal generator and Build your own order on this page. Customize items, see your running macros, and tap Review Order to review your meal. The mobile app also lets you log it.

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 September 3, 2026Sources & update dates · Menu nutrition table

Macro-friendly Olive Garden meal ideas

Every order below is built from real Olive Garden menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Olive Garden orders that stay light on calories without skimping on protein.

High Protein

1xGrilled Chicken130Calories26gProtein1gCarbs3gFat
1xLunch Portion Spaghetti with Marinara370Calories11gProtein63gCarbs9gFat

Meal total

500Calories37gProtein64gCarbs12gFat

High Protein

1xGrilled Chicken130Calories26gProtein1gCarbs3gFat
1xCreate Your Own Pasta with Spaghetti, Five Cheese Marinara370Calories12gProtein42gCarbs19gFat

Meal total

500Calories38gProtein43gCarbs22gFat

Balanced meals

Everyday Olive Garden orders around a moderate calorie and protein target.

High Protein

1xMinestrone Soup110Calories5gProtein17gCarbs1gFat
1xHerb-Grilled Salmon610Calories45gProtein9gCarbs45gFat

Meal total

720Calories50gProtein26gCarbs46gFat

High Protein

1xGrilled Chicken Margherita

Meal total

650Calories65gProtein15gCarbs39gFat

Bigger, high-protein meals

Heartier Olive Garden orders for a big appetite or a training day.

High Protein

1xBreadstick, plain (no garlic topping, 1 ea.)130Calories4gProtein25gCarbs1gFat
1xZuppa Toscana Soup220Calories7gProtein15gCarbs15gFat
1xGrilled Chicken Margherita650Calories65gProtein15gCarbs39gFat

Meal total

1000Calories76gProtein55gCarbs55gFat

High Protein

1xBreadstick with garlic topping (1 ea.)140Calories4gProtein25gCarbs3gFat
1xZuppa Toscana Soup220Calories7gProtein15gCarbs15gFat
1xGrilled Chicken Margherita650Calories65gProtein15gCarbs39gFat

Meal total

1010Calories76gProtein55gCarbs57gFat

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 September 9, 2026. The live builder may be newer. Sources and dates.

Entrées (49)

Olive Garden: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
6 oz. Sirloin	980	57	49	62
6 oz. Tuscan Sirloin (Gluten Sensitive)	480	46	9	30
Calabrian Shrimp Bucatini	1040	51	81	58
Calabrian Steak & Shrimp Bucatini	1220	78	82	65
Calabrian Steak Bucatini	1130	59	81	65
Cheese Ravioli with Marinara Sauce	440–750	25–41	38–63	22–38
Cheese Ravioli with Meat Sauce	500–860	29–50	39–65	26–46
Chicken & Shrimp Carbonara	1370	64	75	91
Chicken Alfredo (with crispy chicken fritta)	1710–1840	67–69	106–110	113–125
Chicken Alfredo (with grilled chicken)	1480–1610	79–81	79–83	95–107
Chicken Parmigiana	630–1020	36–64	61–80	29–51
Chicken Scampi	1050	49	106	45
Chicken Tortelloni Alfredo	1980–2110	112–114	95–99	131–143
Creamy Mushroom Ravioli	980	24	59	76
Create Your Own Pasta	490–1900	13–66	78–119	12–144
Eggplant Parmigiana	660–1070	21–35	75–108	32–58
Fettuccine Alfredo	920–1350	20–29	58–82	67–101
Five Cheese Ziti al Forno	630–1170	24–46	57–98	35–69
Grilled Chicken Margherita	650	65	15	39
Grilled Chicken Parmigiana (Gluten Sensitive)	810	75	59	33
Herb-Grilled Salmon	610	45	9	45
Kids Cheese Pizza	400–460	17–19	54	13–18
Kids Cheese Ravioli	340	17	33	16
Kids Chicken Fingers	300	25	15	15
Kids Create Your Own Pasta	250–900	7–41	38–64	7–59
Kids Grilled Chicken with Rotini Pasta & Marinara (Gluten Sensitive)	430	33	58	9
Kids Macaroni & Cheese	360	16	45	14
Kids Rotini Pasta with Marinara (Gluten Sensitive)	260	6	47	6
Kids Rotini Pasta with Meat Sauce (Gluten Sensitive)	340	12	48	11
Kids Spaghetti with Tomato Sauce	180	5	30	5
Lasagna Classico	500–940	29–54	33–61	30–55
Ravioli Carbonara	1390	53	63	104
Rotini Pasta with Marinara (Gluten Sensitive)	530	13	94	12
Rotini Pasta with Meat Sauce (Gluten Sensitive)	680	23	96	22
Seafood Alfredo	1370–1500	53–55	81–85	93–105
Shrimp Alfredo	1390–1520	60–62	79–83	93–105
Shrimp Carbonara	1200	58	63	81
Shrimp Scampi	460–490	20–29	52	18
Spaghetti & Meatballs with Marinara	690	27	67	36
Spaghetti & Meatballs with Meat Sauce	800	35	69	43
Spaghetti with Marinara	370–490	11–15	63–83	9–12
Spaghetti with Meat Sauce	480–640	19–26	64–85	17–22
Spaghetti with Meat Sauce & Italian Sausage	720	33	65	36
Spaghetti with Meat Sauce & Meatballs (3)	1120	49	92	62
Spaghetti with Meat Sauce & Sausage (2)	1110	52	87	62
Spicy Alfredo Fettuccine	1000–1460	22–32	62–86	74–111
Steak Gorgonzola Alfredo	1580–1710	74–76	85–89	105–117
Stuffed Chicken Marsala	1170	70	94	58
Tour of Italy	1550	72	99	97

Appetizers (8)

Olive Garden: Appetizers. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Calamari	670–910	24–25	48–52	42–68
Fried Mozzarella	800–835	33–34	57–61	49–51
Lasagna Fritta	1130	39	75	76
Meatballs Parmigiana	1040	51	27	83
Shrimp Fritto Misto	1280–1520	41–42	101–105	79–105
Spinach-Artichoke Dip with flatbread crisps	1160	33	75	81
Stuffed Ziti Fritta	500–720	27–31	40–44	26–48
Toasted Ravioli	650–685	25–26	69–73	31–33

Sides (17)

Olive Garden: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Breadstick with garlic topping (1 ea.)	140	4	25	3
Breadstick, plain (no garlic topping, 1 ea.)	130	4	25	1
Chicken & Gnocchi Soup	230	11	22	12
Garden Salad (with dressing)	70–150	2–3	11–13	2–10
Grilled Chicken	130	26	1	3
Italian Sausage (2)	510	27	6	42
Kids French Fries	290–370	5–6	37–57	14
Kids Grapes	40	0	11	0
Kids Mashed Potatoes	200	4	27	8
Kids Parmesan Garlic Broccoli	150	5	8	13
Mashed Potatoes	200	4	27	8
Meatballs (3)	520	24	11	42
Minestrone Soup	110	5	17	1
Parmesan Garlic Broccoli	150	5	8	13
Pasta Fagioli Soup	150	8	16	5
Salad without Croutons (Gluten Sensitive)	110	2	7	8
Zuppa Toscana Soup	220	7	15	15

Drinks (67)

Olive Garden: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Beer - Bottle, Angry Orchard Hard Cider	220	0	31	0
Beer - Bottle, Light	100	1	5	0
Beer - Bottle, Non-Alcoholic	70	1	13	0
Beer - Bottle, Regular	150	1	11	0
Beer - Light Draft (16 oz)	140	1	6	0
Beer - Light Draft (22 oz)	190	2	8	0
Beer - Regular Draft (16 oz)	230	3	16	0
Beer - Regular Draft (22 oz)	310	4	22	0
Blue Capri	290	0	49	0
Cappuccino	150	9	13	6
Coffee	0	0	0	0
Coke	140	0	39	0
Coke Zero	0	0	0	0
Diet Coke	0	0	0	0
Dr. Pepper	150	0	41	0
Frozen Green Apple Margarita (where available)	390	0	71	0
Frozen Strawberry-Mango Margarita	330	0	62	0
Iced Coffee - Caramel	250	7	40	7
Iced Coffee - Traditional	210	7	29	7
Iced Coffee - Vanilla	240	7	38	7
Iced Tea, Bellini Peach-Raspberry	80	0	18	0
Iced Tea, Mango-Passion Fruit	100	0	26	0
Italian Bottled Water	0	0	0	0
Italian Margarita	380	1	58	0
Italian Rum Punch	320	0	48	0
Juice, Apple	210	0	53	0
Juice, Cranberry	230	0	56	0
Juice, Grapefruit	190	4	42	0
Juice, Orange	230	4	51	0
Juice, Pineapple	250	2	60	1
Juice, Tomato	90	4	19	0
Kids Chocolate Milk, 1%	180	8	31	3
Kids Juice, Apple	170	0	42	0
Kids Juice, Cranberry	180	0	45	0
Kids Juice, Orange	180	3	40	0
Kids Juice, Pineapple	200	1	48	0
Kids Milk, 1%	100	8	12	3
Kids Raspberry Lemonade	110	0	30	0
Kids Smoothie, Peach	240	0	61	0
Kids Smoothie, Strawberry	220	0	60	0
Kids Whole Chocolate Milk	210	8	26	8
Lavazza Espresso	60	5	6	2
Lemonade, Classic	170	0	43	0
Lemonade, Raspberry	160	0	45	0
Limonata, Strawberry-Passion Fruit	180	0	48	0
Limonata, Sweet Pear	240	0	60	0
Minute Maid Lemonade	170	0	43	0
NAB Half Tea + Half Lemonade	80	0	22	0
OG's Old Fashioned	150	0	11	0
Pineapple Coconut Margarita	300	0	41	3
Pitcher Berry Sangria	870	1	126	0
Pitcher Green Apple Moscato Sangria	830	2	161	0
Pitcher Watermelon Moscato Sangria	720	1	138	0
Sicilian Sunset	230	0	35	0
Spiked Strawberry Lemonade	160	0	21	0
Sprite	140	0	38	0
Strawberry Frose (where available)	260	0	44	0
Strawberry Limoncello Margarita	280	0	43	0
Tea	0	0	1	0
Wine - Reds - Bottle	660	1	21	0
Wine - Reds - Glass	160	0	5	0
Wine - Reds - Grande Pour	230	0	8	0
Wine - Sparkling Prosecco - Bottle	660	1	21	0
Wine - Sparkling Prosecco - Glass	160	1	10	0
Wine - Whites and Rosé - Bottle	630	1	16	0
Wine - Whites and Rosé - Glass	150	0	4	0
Wine - Whites and Rosé - Grande Pour	220	0	6	0

Desserts (8)

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
Mint candy (1 ea.)	25	0	3	2
Pumpkin Cookie Butter Cheesecake	620	10	57	38
Sicilian Cheesecake with Strawberry Topping	730	12	78	42
Strawberry Cream Cake	540	9	69	26
Tiramisu	470	6	54	27
Warm Italian Doughnuts	810–1030	20–22	119–170	28–31

Sauces & Condiments (6)

Olive Garden: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Alfredo dipping sauce	440–870	8–15	5–11	43–87
Five Cheese Marinara dipping sauce	200–400	5–11	9–17	17–33
Low-Fat Italian Dressing	30	0	2	2
Marinara dipping sauce	70–150	2–4	8–17	5–10
Signature Italian Dressing	80	0	2	8
Spicy Alfredo dipping sauce	490–980	9–18	7–15	48–97

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: September 3, 2026
Nutrition snapshot refreshed: September 9, 2026
Meal ideas refreshed: September 14, 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

media.olivegarden.com — PDF reference

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.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

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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