Is Olive Garden Italian Healthy? The Truth About Calorie and Sodium Counts

November 2, 2025 •

3 min read

According to Healthline, many Olive Garden dishes contain sodium levels that meet or exceed the recommended daily allowance in just one serving. Given these statistics, the question 'Is Olive Garden Italian healthy?' doesn't have a simple yes or no answer.

Quick Summary

The nutritional value of Olive Garden's Italian-American food varies dramatically depending on the menu item, from lighter fare to high-calorie, high-sodium indulgence. Smart ordering and portion control are critical for a healthier meal.

Key Points

Not inherently healthy: Many standard Olive Garden dishes, like Chicken Alfredo, are extremely high in calories, fat, and sodium.
Lighter options exist: The restaurant offers a "Lighter Italian Fare" menu featuring healthier choices like Herb-Grilled Salmon and Minestrone Soup.
Sodium is a major concern: Even seemingly healthy options like the salad and minestrone can be high in sodium, so moderating intake is important.
Customization is key: Requesting dressings and sauces on the side or swapping pasta for extra vegetables are effective strategies for cutting calories.
Portion control is essential: Serving sizes are large, so taking half of your entree home for a later meal is a great way to reduce your intake.
Know your menu: Familiarizing yourself with the nutritional information available online can help you make informed decisions before you arrive.

Navigating the Nutritional Landscape of Olive Garden

Olive Garden is a popular destination for casual Italian-American dining, but its reputation for generous portions and rich, creamy dishes often raises questions about its healthiness. The truth is that while many menu items are calorie and sodium dense, the restaurant does provide lighter options and customization possibilities for a more health-conscious meal. The key lies in understanding which items to choose and how to manage portions.

The Indulgent Side: High-Calorie and High-Sodium Dishes

Many of Olive Garden's most popular dishes are nutritional minefields. For example, the Chicken Alfredo contains a whopping 1,480 calories and 1,950mg of sodium, and the Tour of Italy packs 1,550 calories and 3,220mg of sodium, far exceeding daily recommendations. Appetizers can also contribute significantly to your overall intake, with items like the Fried Mozzarella having 800 calories. The unlimited breadsticks, which are 140 calories each, can also add up quickly if not consumed in moderation.

The Healthier Side: Lighter Italian Fare

Fortunately, Olive Garden offers a dedicated "Lighter Italian Fare" menu designed to help patrons make healthier choices. These items are inspired by the Mediterranean diet and feature leaner proteins, more vegetables, and less saturated fat.

Here are some of the healthier options available:

Herb-Grilled Salmon: A fantastic source of omega-3 fatty acids, served with parmesan-garlic broccoli.
Minestrone Soup: A vegetable-based broth soup that is low in calories and a great way to start your meal.
Shrimp Scampi: Features shrimp sauteed in a garlic sauce with tomatoes and asparagus, tossed with angel hair pasta.
Chicken Margherita: A flavorful dish of grilled chicken breasts with tomatoes, mozzarella, and a lemon-garlic sauce, served with broccoli.

Comparison Table: Indulgent vs. Mindful Meals


Menu Item	Calories	Sodium (mg)	Notes
Chicken Alfredo	1,480	1,950	Heavy cream sauce, high fat
Herb-Grilled Salmon	460	570	Lean protein, high omega-3s, healthier side
Tour of Italy	1,550	3,220	Combination of three different high-calorie entrees
Minestrone Soup + House Salad (light dressing)	~260	~1,790	Low-calorie, vegetable-heavy, watch sodium

Strategies for a Healthier Olive Garden Visit

Request dressings and sauces on the side. This gives you full control over how much you add to your dish, significantly reducing calorie and fat intake.
Make substitutions. Swap regular pasta for whole-grain linguine or ask for extra steamed vegetables instead of starchy sides. Many dishes can be customized.
Choose grilled over fried. Opt for menu items with grilled chicken or salmon instead of fried versions, like Chicken Parmigiana.
Start with soup or salad. The Minestrone soup or a house salad with light dressing can help fill you up with fewer calories, but be aware of the sodium content.
Control portions. Olive Garden's portion sizes are notoriously large. Ask for a to-go box at the beginning of your meal and pack away half to save for later. This applies to the unlimited breadsticks, too—have one or two, not a whole basket.
Stay hydrated. Drink water or unsweetened iced tea to avoid extra calories from sugary beverages and to help with the high sodium levels.

Making it Work for Your Diet

For those on specific diet plans, such as low-carb or keto, Olive Garden requires careful selection but is not off-limits. By opting for grilled meats or fish, ordering extra vegetables, and avoiding pasta and breadsticks, you can construct a meal that fits your dietary needs. Consult Olive Garden's official nutrition information for a complete breakdown of each dish: Olive Garden Nutrition.

Conclusion: Mindful Choices are the Path to Healthier Eating

To answer the question, is Olive Garden Italian healthy? The restaurant offers a spectrum of options, from highly indulgent to reasonably healthy. By prioritizing mindful menu choices, practicing portion control, and leveraging customization options, you can enjoy a satisfying meal without derailing your wellness goals. Dining out healthily is less about avoiding certain places and more about making smart, informed decisions when you get there.

Frequently Asked Questions

While the soup (specifically Minestrone) and salad can be healthier, the high sodium content and potential for unlimited breadsticks can quickly negate any health benefits. It's best to limit yourself to one serving of each and use light dressing on the salad.

Dishes like the Tour of Italy and Chicken Alfredo are among the unhealthiest, with extremely high calorie and saturated fat counts. Rich, cream-based sauces are often the primary culprit.

Yes, you can construct a low-carb meal by focusing on protein-based entrees like grilled chicken or salmon, asking for extra vegetables instead of pasta, and skipping the breadsticks entirely.

To reduce sodium, choose dishes with tomato-based sauces over creamy ones, limit the number of breadsticks, and drink plenty of water. You can also ask for sauces on the side.

Yes, the Herb-Grilled Salmon is one of the healthier options. It provides lean protein and is served with a vegetable side, making it a good source of omega-3s with a lower calorie count.

Some kids' menu items, like the Cheese Ravioli or Spaghetti with Marinara, are lower in calories due to their smaller portion sizes. However, their nutritional content still varies, so checking the facts is best.

The pasta itself is not inherently unhealthy, but the sauces and toppings are often high in calories and fat. You can make a healthier choice by opting for whole-grain pasta and pairing it with a marinara sauce and grilled chicken.