The Healthiest Options at Olive Garden, Ranked (2026)

Eating healthy at Olive Garden can be both satisfying and delicious. With a variety of options, it is possible to enjoy a meal that is high in protein without excessive calories. Understanding the nutritional content allows you to make informed choices while dining out. Let's explore some of the healthiest options available.

The Healthiest Options at Olive Garden, Ranked by Protein Efficiency

In this ranking, we focus on protein-per-calorie efficiency. This metric highlights meals that provide a substantial amount of protein without exceeding moderate calorie counts.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Sauteed Shrimp, for Create Your Own Pasta	60 kcal	14 g	23.3 g
2	Grilled Chicken, for Create Your Own Pasta	140 kcal	28 g	20 g
3	Chicken Margherita, Dinner	590 kcal	69 g	11.7 g
4	Chicken Margherita, Lunch	370 kcal	37 g	10 g
5	Chicken Piccata	350 kcal	33 g	9.4 g
6	Chicken Piccata, Lunch	350 kcal	33 g	9.4 g
7	Herb Grilled Salmon	460 kcal	43 g	9.3 g
8	Crispy Chicken Fritta	240 kcal	20 g	8.3 g
9	Grilled Chicken Parmigiana	520 kcal	42 g	8.1 g
10	1% Low Fat Milk	100 kcal	8 g	8 g
11	Stuffed Chicken Marsala	950 kcal	74 g	7.8 g
12	Linguine Di Mare	570 kcal	44 g	7.7 g
13	Salmon Piccata, Regional	590 kcal	45 g	7.6 g
14	Chicken Giardino	600 kcal	41 g	6.8 g
15	Cappuccino	140 kcal	9 g	6.4 g

The results reveal that Sauteed Shrimp is the standout choice, offering 14g of protein for just 60 calories. Grilled Chicken and Chicken Margherita also rank high, making them excellent alternatives for those seeking nutritious meals.

Best Filling Meals Under 500 Calories at Olive Garden

For those looking for filling high-protein meals under 500 calories, Olive Garden has some great options. Meals like Grilled Chicken and Sauteed Shrimp maintain a balance of satisfying flavors and nutritional benefits.

Menu Item	Calories	Protein	Protein/100cal
Herb Grilled Salmon	460 kcal	43 g	9.3 g
Chicken Margherita, Lunch	370 kcal	37 g	10 g
Chicken Piccata	350 kcal	33 g	9.4 g
Chicken Piccata, Lunch	350 kcal	33 g	9.4 g
Grilled Chicken, for Create Your Own Pasta	140 kcal	28 g	20 g
Italian Sausage, 2 Links, for Create Your Own Pasta	470 kcal	27 g	5.7 g
Shrimp Scampi	500 kcal	26 g	5.2 g
3 Meatballs, for Create Your Own Pasta	480 kcal	23 g	4.8 g
Crispy Chicken Fritta	240 kcal	20 g	8.3 g
Cheese Pizza, Kids	400 kcal	17 g	4.3 g
Whole Wheat Linguine, for Create Your Own Pasta	350 kcal	17 g	4.9 g
Stuffed Mushrooms	380 kcal	15 g	3.9 g

These choices not only satisfy hunger but also support a balanced diet. Enjoying a meal that is both filling and nutritious is achievable at Olive Garden.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Lavazza Espresso	60 kcal	5 g
Sauteed Shrimp, for Create Your Own Pasta	60 kcal	14 g
1% Low Fat Milk	100 kcal	8 g
Minestrone Soup	110 kcal	5 g
Meat Sauce, for Kids Create Your Own Pasta	110 kcal	5 g
Cappuccino	140 kcal	9 g
Grilled Chicken, for Create Your Own Pasta	140 kcal	28 g
Pasta e Fagioli Soup	150 kcal	8 g
Cappuccino w/ Whipped Cream	150 kcal	9 g
Meatball, kids	160 kcal	8 g
Fettuccine, for Kids Create Your Own Pasta	170 kcal	6 g
Spaghetti, for Kids Create Your Own Pasta	170 kcal	6 g

If you're seeking lighter picks, Sauteed Shrimp and Grilled Chicken provide excellent protein without heavy calorie loads. These selections are perfect for those who want to enjoy a meal while keeping calories in check.

Olive Garden vs. Other Chains: Healthiest Pick

When compared to other fast-food chains, Olive Garden offers a unique advantage.

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Olive Garden	Grilled Chicken, for Create Your Own Pasta	140 kcal	28 g	20 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

Many fast-food options are high in calories with limited protein, while Olive Garden emphasizes healthier choices with high protein content. This makes it easier to find meals that align with your health goals without sacrificing taste.

How to Track Olive Garden in Nutrola

Eating well at Olive Garden comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Olive Garden with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Olive Garden Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Sauteed Shrimp, for Create Your Own Pasta	60 kcal	14 g
Best filling meal under 500 cal	Herb Grilled Salmon	460 kcal	43 g
Lightest option	Lavazza Espresso	60 kcal	5 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, Olive Garden provides a variety of healthy options that prioritize protein while keeping calories moderate. Sauteed Shrimp stands out as the best protein-per-calorie choice, but other selections like Grilled Chicken also shine. Dining out does not have to compromise your health goals, and with these insights, you can make informed decisions. For more personalized nutrition advice, consider trying Nutrola's free trial.