Healthy Olive Garden orders, with the catches

Grilled is a start. Then check the plate.

Fiber side

8 fl oz

A vegetable-and-bean start. Sodium still adds up.

1 of 11. Left and right arrow keys work too.

Olive Garden meals under 650 calories, best protein first

Top pick: Grilled Chicken Margherita, 650 calories with 65 g protein and 5 g fiber.

#	Item	Calories	Protein	Fiber	Sodium
1	Grilled Chicken MargheritaDinner	650	65 g	5 g	2,120 mg
2	Tuscan Sirloin6 oz., gluten-sensitive menu	480	46 g	4 g	1,680 mg
3	Herb-Grilled SalmonDinner	610	45 g	4 g	1,360 mg
4	Shrimp ScampiDinner	490	29 g	4 g	1,120 mg
5	Lasagna ClassicoLunch	500	29 g	3 g	1,290 mg
6	Shrimp ScampiLunch	460	20 g	4 g	1,020 mg
7	Spaghetti with Meat SauceDinner	640	26 g	4 g	1,050 mg
8	Spaghetti with Meat SauceLunch	480	19 g	3 g	790 mg
9	Bucatini (Create Your Own Pasta, pasta only)	410	15 g	3 g	0 mg
10	Spaghetti (Create Your Own Pasta, pasta only)	340	12 g	3 g	10 mg
11	Fettuccine (Create Your Own Pasta, pasta only)	350	12 g	3 g	10 mg
12	Angel Hair (Create Your Own Pasta, pasta only)	350	12 g	3 g	10 mg
13	Rigatoni (Create Your Own Pasta, pasta only)	440	14 g	3 g	10 mg
14	Spaghetti with MarinaraDinner	490	15 g	6 g	1,290 mg
15	Spaghetti with MarinaraLunch	370	11 g	5 g	970 mg
16	Rotini Pasta with MarinaraGluten-sensitive menu	530	13 g	8 g	1,530 mg

Sorted by protein per calorie. Sodium over 1,500 mg in red.

Source: Olive Garden nutrition page, US menu, October 21, 2026. Not affiliated with Olive Garden.

What is a healthy Olive Garden order?

Shrimp Scampi is lighter than Shrimp Alfredo. Minestrone adds fiber as a side. Sodium still matters across the full order.

Is Olive Garden soup healthy?

Minestrone has 4 g fiber and 810 mg sodium per dine-in serving. Refills and breadsticks add more.

Is Olive Garden grilled chicken a healthy choice?

Check the dish. Chicken Margherita has 65 g protein but 2,120 mg sodium. Grilled is not the whole story.

Snap any menu. Alma shows what fits your goal.