Healthy ordering guide · official data
Healthiest Olive Garden Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Olive Garden by calories, protein and sodium, using Olive Garden's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Olive Garden meal with at least 25 g of protein is the Cheese Ravioli with Marinara Sauce: 440 calories, 25 g of protein and 1,330 mg of sodium.
For the most protein in 500 calories or less, order the Shrimp Scampi: 29 g for 490 calories, with 1,120 mg of sodium.
Watching sodium? Among filling orders of 650 calories or less, the least sodium is in the Herb-Grilled Salmon Coho (Regional): 510 calories, 50 g of protein and 1,020 mg of sodium (44% of the 2,300 mg daily value).
Build your own Olive Garden order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Cheese Ravioli with Marinara Sauce | 440 cal | 25 g protein | 1,330 mg sodium | 5.7 |
| Shrimp Scampi | 460 cal | 20 g protein | 1,020 mg sodium | 4.3 |
| Spaghetti with Meat Sauce | 480 cal | 19 g protein | 790 mg sodium | 4.0 |
| Spaghetti with Marinara | 490 cal | 15 g protein | 1,290 mg sodium | 3.1 |
| Cheese Ravioli with Meat Sauce | 500 cal | 29 g protein | 1,240 mg sodium | 5.8 |
| Lasagna Classico | 500 cal | 29 g protein | 1,290 mg sodium | 5.8 |
| Herb-Grilled Salmon Coho (Regional) | 510 cal | 50 g protein | 1,020 mg sodium | 9.8 |
| Herb-Grilled Salmon | 610 cal | 45 g protein | 1,360 mg sodium | 7.4 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Shrimp Scampi | 490 cal | 29 g protein | 1,120 mg sodium | 5.9 |
| Cheese Ravioli with Meat Sauce | 500 cal | 29 g protein | 1,240 mg sodium | 5.8 |
| Lasagna Classico | 500 cal | 29 g protein | 1,290 mg sodium | 5.8 |
| Cheese Ravioli with Marinara Sauce | 440 cal | 25 g protein | 1,330 mg sodium | 5.7 |
| Spaghetti with Meat Sauce | 480 cal | 19 g protein | 790 mg sodium | 4.0 |
| Spaghetti with Marinara | 490 cal | 15 g protein | 1,290 mg sodium | 3.1 |
| Add broccoli (to Chicken Alfredo (with grilled chicken)) | 150 cal | 4 g protein | 220 mg sodium | 2.7 |
| Add broccoli (to Fettuccine Alfredo) | 150 cal | 4 g protein | 220 mg sodium | 2.7 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Spaghetti with Meat Sauce | 480 cal | 19 g protein | 790 mg sodium34% DV | 4.0 |
| Herb-Grilled Salmon Coho (Regional) | 510 cal | 50 g protein | 1,020 mg sodium44% DV | 9.8 |
| Shrimp Scampi | 460 cal | 20 g protein | 1,020 mg sodium44% DV | 4.3 |
| Five Cheese Ziti al Forno | 630 cal | 24 g protein | 1,220 mg sodium53% DV | 3.8 |
| Cheese Ravioli with Meat Sauce | 500 cal | 29 g protein | 1,240 mg sodium54% DV | 5.8 |
| Spaghetti with Marinara | 490 cal | 15 g protein | 1,290 mg sodium56% DV | 3.1 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Chicken Tortelloni Alfredo | 1,980 cal | 112 g protein | 3,720 mg sodium | 5.7 |
| Chicken Alfredo (with crispy chicken fritta) | 1,710 cal | 67 g protein | 2,670 mg sodium | 3.9 |
| Steak Gorgonzola Alfredo | 1,580 cal | 74 g protein | 2,750 mg sodium | 4.7 |
| Tour of Italy | 1,550 cal | 72 g protein | 3,220 mg sodium | 4.6 |
| Chicken Alfredo (with grilled chicken) | 1,480 cal | 79 g protein | 2,290 mg sodium | 5.3 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Chicken Tortelloni Alfredo | 1,980 cal | 112 g protein | 3,720 mg sodium162% DV | 5.7 |
| Chicken Parmigiana | 1,020 cal | 64 g protein | 3,300 mg sodium143% DV | 6.3 |
| Tour of Italy | 1,550 cal | 72 g protein | 3,220 mg sodium140% DV | 4.6 |
| Stuffed Chicken Marsala | 1,170 cal | 70 g protein | 3,020 mg sodium131% DV | 6.0 |
| Calabrian Steak & Shrimp Bucatini | 1,220 cal | 78 g protein | 2,960 mg sodium129% DV | 6.4 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Grilled Chicken | 130 cal | 26 g protein | 540 mg sodium | 20.0 |
| Parmesan Garlic Broccoli | 150 cal | 5 g protein | 450 mg sodium | 3.3 |
| Mashed Potatoes | 200 cal | 4 g protein | 580 mg sodium | 2.0 |
| Italian Sausage (2) | 510 cal | 27 g protein | 1,460 mg sodium | 5.3 |
| Meatballs (3) | 520 cal | 24 g protein | 1,380 mg sodium | 4.6 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: minestrone and salad with light dressing | 210 cal | 7 g protein | 1,470 mg sodium | 3.3 |
| Zuppa Toscana, salad and a breadstick | 510 cal | 14 g protein | 2,020 mg sodium | 2.7 |
| Create your own: spaghetti, marinara + meatballs | 970 cal | 39 g protein | 2,350 mg sodium | 4.0 |
| Chicken Parmigiana and 2 breadsticks | 1,300 cal | 72 g protein | 4,220 mg sodium | 5.5 |
| Fettuccine Alfredo with salad and a breadstick | 1,510 cal | 34 g protein | 2,440 mg sodium | 2.3 |
| Tour of Italy | 1,550 cal | 72 g protein | 3,220 mg sodium | 4.6 |
Healthy Olive Garden FAQ
What is the healthiest thing to order at Olive Garden?
The lightest Olive Garden meal with at least 25 g of protein is the Cheese Ravioli with Marinara Sauce: 440 calories, 25 g of protein and 1,330 mg of sodium. For the most protein in 500 calories or less, order the Shrimp Scampi: 29 g for 490 calories, with 1,120 mg of sodium. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in the Herb-Grilled Salmon Coho (Regional): 510 calories, 50 g of protein and 1,020 mg of sodium (44% of the 2,300 mg daily value). These picks rank calories, protein and sodium from Olive Garden's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Olive Garden under 500 calories?
The Shrimp Scampi: 29 g of protein for 490 calories, with 1,120 mg of sodium. Close behind: Cheese Ravioli with Meat Sauce (29 g, 500 calories) and Lasagna Classico (29 g, 500 calories).
How can I make my Olive Garden order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Cheese Ravioli with Marinara Sauce (440 calories, 25 g), Shrimp Scampi (460 calories, 20 g), Spaghetti with Meat Sauce (480 calories, 19 g). Go easy on the heaviest: Chicken Tortelloni Alfredo has 1,980 calories. Lighter sides like Grilled Chicken (130 calories) and Parmesan Garlic Broccoli (150) keep the total down.
Which Olive Garden items are highest in sodium?
Among single main dishes, the saltiest are Chicken Tortelloni Alfredo (3,720 mg, 162% of the daily value), Chicken Parmigiana (3,300 mg, 143% of the daily value), Tour of Italy (3,220 mg, 140% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Olive Garden healthy?
It depends on what you order. 11 of the 50 main dishes in our Olive Garden calculator are 500 calories or less. The example orders in our calculator run from 210 calories (Lighter: minestrone and salad with light dressing) to 1,550 calories (Tour of Italy). The lightest filling meal we found is the Cheese Ravioli with Marinara Sauce at 440 calories.
Your order, your numbers
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About This Guide
Every number comes from Olive Garden's own published nutrition information, as used in our Olive Garden calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.