Low-calorie Olive Garden options, ranked
Olive Garden publishes nutrition for 154 menu items. 53 are under 300 calories and 82 are under 500. The lightest real portion is Cappuccino (150 calories, 9 g protein), and the lightest with at least 20 g of protein is Grilled Chicken (130 calories, 26 g protein). Numbers are per serving from Olive Garden's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Sauteed Shrimp (Create Your Own Pasta)
per serving · 33g protein · 1g carbs · 4g fat
170 kcal
Crispy Chicken Fritta
per serving · 20g protein · 14g carbs · 12g fat
240 kcal
Chicken Fingers (Kids)
per serving · 25g protein · 15g carbs · 15g fat
300 kcal
Cheese Ravioli (Kids)
per serving · 17g protein · 33g carbs · 16g fat
340 kcal
Macaroni & Cheese (Kids)
per serving · 16g protein · 45g carbs · 14g fat
360 kcal
Cheese Pizza (Kids)
per serving · 17g protein · 54g carbs · 13g fat
400 kcal
Bucatini (Create Your Own Pasta)
per serving · 15g protein · 81g carbs · 3g fat
410 kcal
Kids Grilled Chicken with Rotini Pasta & Marinara (Gluten Sensitive)
per serving · 33g protein · 58g carbs · 9g fat
430 kcal
Cheese Ravioli with Marinara Sauce (Lunch)
per entrée · 25g protein · 38g carbs · 22g fat
440 kcal
Cheese Ravioli with Marinara Sauce (Lighter Portion)
per entrée · 25g protein · 38g carbs · 22g fat
440 kcal
Shrimp Scampi (Lunch)
per entrée · 20g protein · 52g carbs · 18g fat
460 kcal
Italian Sausage (2 Links) (Create Your Own Pasta)
per serving · 27g protein · 2g carbs · 39g fat
470 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Coffee
per drink · 0g protein · 0g carbs · 0g fat
0 kcal
Tea
per drink · 0g protein · 1g carbs · 0g fat
0 kcal
Low-Fat Italian Dressing
per 1 fl oz · 0g protein · 2g carbs · 2g fat
30 kcal
Grapes (Kids)
per serving · 0g protein · 11g carbs · 0g fat
40 kcal
Shrimp (Kids)
per serving · 10g protein · 0g carbs · 0g fat
45 kcal
Lavazza Espresso
per drink · 5g protein · 6g carbs · 2g fat
60 kcal
Marinara dipping sauce
per dipping sauce · 2g protein · 8g carbs · 5g fat
70 kcal
Salad without Dressing
per salad · 2g protein · 11g carbs · 2g fat
70 kcal
Tomato Sauce (Kids)
per serving · 1g protein · 8g carbs · 5g fat
80 kcal
Italian Dressing
per 1 fl oz · 0g protein · 2g carbs · 8g fat
80 kcal
Half Tea + Half Lemonade
per drink · 0g protein · 22g carbs · 0g fat
80 kcal
Iced Tea, Bellini Peach-Raspberry
per drink · 0g protein · 18g carbs · 0g fat
80 kcal
Milk, 1% (Kids)
per drink · 8g protein · 12g carbs · 3g fat
100 kcal
Iced Tea, Mango-Passion Fruit
per drink · 0g protein · 26g carbs · 0g fat
100 kcal
Minestrone Soup
per serving · 5g protein · 17g carbs · 1g fat
110 kcal
Meat Sauce (Kids)
per serving · 5g protein · 7g carbs · 7g fat
110 kcal
Salad without Croutons (Gluten Sensitive)
per serving · 2g protein · 7g carbs · 8g fat
110 kcal
Raspberry Lemonade (Kids)
per drink · 0g protein · 30g carbs · 0g fat
110 kcal
Grilled Chicken
per serving · 26g protein · 1g carbs · 3g fat
130 kcal
Breadstick, plain (no garlic topping)
per 1 breadstick · 4g protein · 25g carbs · 1g fat
130 kcal
Breadstick with garlic topping
per 1 breadstick · 4g protein · 25g carbs · 3g fat
140 kcal
Cappuccino
per drink · 9g protein · 13g carbs · 6g fat
150 kcal
Pasta Fagioli Soup
per serving · 8g protein · 16g carbs · 5g fat
150 kcal
Parmesan Garlic Broccoli
per serving · 5g protein · 8g carbs · 13g fat
150 kcal
Marinara dipping sauce (Large)
per dipping sauce · 4g protein · 17g carbs · 9g fat
150 kcal
Marinara (Create Your Own Pasta)
per serving · 4g protein · 17g carbs · 9g fat
150 kcal
Broccoli (Create Your Own Pasta)
per serving · 4g protein · 8g carbs · 13g fat
150 kcal
Salad with Signature Italian Dressing
per salad · 3g protein · 13g carbs · 10g fat
150 kcal
Meatball (Kids)
per serving · 8g protein · 2g carbs · 13g fat
160 kcal
Lemonade, Raspberry
per drink · 0g protein · 45g carbs · 0g fat
160 kcal
Sauteed Shrimp (Create Your Own Pasta)
per serving · 33g protein · 1g carbs · 4g fat
170 kcal
Spaghetti (Kids)
per serving · 6g protein · 33g carbs · 2g fat
170 kcal
Lemonade, Classic
per drink · 0g protein · 43g carbs · 0g fat
170 kcal
Chocolate Milk, 1% (Kids)
per drink · 8g protein · 31g carbs · 3g fat
180 kcal
Spaghetti with Tomato Sauce (Kids)
per serving · 5g protein · 30g carbs · 5g fat
180 kcal
Limonata, Strawberry-Passion Fruit
per drink · 0g protein · 48g carbs · 0g fat
180 kcal
Five Cheese Marinara dipping sauce
per dipping sauce · 5g protein · 9g carbs · 17g fat
200 kcal
Mashed Potatoes
per serving · 4g protein · 27g carbs · 8g fat
200 kcal
Whole Chocolate Milk (Kids)
per drink · 8g protein · 26g carbs · 8g fat
210 kcal
Small Shells (Kids)
per serving · 7g protein · 42g carbs · 2g fat
210 kcal
Iced Coffee - Traditional
per drink · 7g protein · 29g carbs · 7g fat
210 kcal
Crispy Shrimp Fritta (Create Your Own Pasta)
per serving · 11g protein · 17g carbs · 12g fat
220 kcal
Zuppa Toscana Soup
per serving · 7g protein · 15g carbs · 15g fat
220 kcal
Fettuccine (Kids)
per serving · 7g protein · 42g carbs · 2g fat
220 kcal
Smoothie, Strawberry (Kids)
per drink · 0g protein · 60g carbs · 0g fat
220 kcal
Chicken & Gnocchi Soup
per serving · 11g protein · 22g carbs · 12g fat
230 kcal
Crispy Chicken Fritta
per serving · 20g protein · 14g carbs · 12g fat
240 kcal
Iced Coffee - Vanilla
per drink · 7g protein · 38g carbs · 7g fat
240 kcal
Smoothie, Peach (Kids)
per drink · 0g protein · 61g carbs · 0g fat
240 kcal
Limonata, Sweet Pear
per drink · 0g protein · 60g carbs · 0g fat
240 kcal
Iced Coffee - Caramel
per drink · 7g protein · 40g carbs · 7g fat
250 kcal
Kids Rotini Pasta with Marinara (Gluten Sensitive)
per serving · 6g protein · 47g carbs · 6g fat
260 kcal
French Fries (Kids)
per serving · 5g protein · 37g carbs · 14g fat
290 kcal
300 to 500 calories
Chicken Fingers (Kids)
per serving · 25g protein · 15g carbs · 15g fat
300 kcal
Meat Sauce (Create Your Own Pasta)
per serving · 14g protein · 19g carbs · 19g fat
300 kcal
Cheese Ravioli (Kids)
per serving · 17g protein · 33g carbs · 16g fat
340 kcal
Spaghetti (Create Your Own Pasta)
per serving · 12g protein · 67g carbs · 4g fat
340 kcal
Kids Rotini Pasta with Meat Sauce (Gluten Sensitive)
per serving · 12g protein · 48g carbs · 11g fat
340 kcal
Fettuccine (Create Your Own Pasta)
per serving · 12g protein · 67g carbs · 3g fat
350 kcal
Angel Hair (Create Your Own Pasta)
per serving · 12g protein · 67g carbs · 3g fat
350 kcal
Macaroni & Cheese (Kids)
per serving · 16g protein · 45g carbs · 14g fat
360 kcal
Spaghetti with Marinara (Lunch)
per entrée · 11g protein · 63g carbs · 9g fat
370 kcal
Gluten-Free Rotini (Create Your Own Pasta)
per serving · 9g protein · 77g carbs · 4g fat
380 kcal
Cheese Pizza (Kids)
per serving · 17g protein · 54g carbs · 13g fat
400 kcal
Five Cheese Marinara dipping sauce (Large)
per dipping sauce · 11g protein · 17g carbs · 33g fat
400 kcal
Five Cheese Marinara (Create Your Own Pasta)
per serving · 11g protein · 17g carbs · 33g fat
400 kcal
Bucatini (Create Your Own Pasta)
per serving · 15g protein · 81g carbs · 3g fat
410 kcal
Kids Grilled Chicken with Rotini Pasta & Marinara (Gluten Sensitive)
per serving · 33g protein · 58g carbs · 9g fat
430 kcal
Cheese Ravioli with Marinara Sauce (Lunch)
per entrée · 25g protein · 38g carbs · 22g fat
440 kcal
Cheese Ravioli with Marinara Sauce (Lighter Portion)
per entrée · 25g protein · 38g carbs · 22g fat
440 kcal
Rigatoni (Create Your Own Pasta)
per serving · 14g protein · 83g carbs · 6g fat
440 kcal
Alfredo dipping sauce
per dipping sauce · 8g protein · 5g carbs · 43g fat
440 kcal
Alfredo Sauce (Kids)
per serving · 8g protein · 5g carbs · 43g fat
440 kcal
Shrimp Scampi (Lunch)
per entrée · 20g protein · 52g carbs · 18g fat
460 kcal
Italian Sausage (2 Links) (Create Your Own Pasta)
per serving · 27g protein · 2g carbs · 39g fat
470 kcal
Tiramisu
per dessert · 6g protein · 54g carbs · 27g fat
470 kcal
6 oz. Tuscan Sirloin (Gluten Sensitive)
per serving · 46g protein · 9g carbs · 30g fat
480 kcal
Meatballs (3) (Create Your Own Pasta)
per serving · 23g protein · 7g carbs · 40g fat
480 kcal
Spaghetti with Meat Sauce (Lunch)
per entrée · 19g protein · 64g carbs · 17g fat
480 kcal
Shrimp Scampi (Dinner)
per entrée · 29g protein · 52g carbs · 18g fat
490 kcal
Spaghetti with Marinara (Dinner)
per entrée · 15g protein · 83g carbs · 12g fat
490 kcal
Spicy Alfredo dipping sauce
per dipping sauce · 9g protein · 7g carbs · 48g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Olive Garden?
Coffee at 0 calories per drink. The lightest item that's a full portion (150 calories or more) is Cappuccino (150 calories, 9 g protein).
How many Olive Garden items are under 500 calories?
82 of the 154 items Olive Garden publishes nutrition for, and 53 are under 300.
What's the lowest-calorie Olive Garden order with real protein?
Grilled Chicken (130 calories, 26 g protein) is the lightest item with at least 20 g of protein.
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