Lowest-Calorie Olive Garden Meals (2026): Every Item Ranked

The lowest-calorie item at Olive Garden (above a few calories) is Mixed Berry Sparkling Water, at 30 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Olive Garden (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Mixed Berry Sparkling Water	Beverages	30	0	7	0
2	Shrimp, for Kids Create Your Own Pasta	Toppings & Ingredients	30	7	0	0
3	Steamed Broccoli, Kids	Appetizers & Sides	35	4	7	0
4	Grapes, Kids	Appetizers & Sides	40	0	11	0
5	Add Pepperoni, for Cheese Pizza, Kids	Toppings & Ingredients	60	2	0	5
6	Lavazza Espresso	Beverages	60	5	6	1.5
7	Sauteed Shrimp, for Create Your Own Pasta	Toppings & Ingredients	60	14	0	0
8	Famous House Salad	Salads	70	2	11	2
9	Tomato Sauce, for Kids Create Your Own Pasta	Toppings & Ingredients	80	1	8	5
10	Bellini Peach Raspberry Iced Tea	Beverages	80	0	18	0
11	Parmesan Crusted Zucchini	Appetizers & Sides	90	4	5	7
12	Marinara Dipping Sauce, for Breadsticks	Toppings & Ingredients	90	1	11	5
13	Famous House Salad w/ Low Fat Italian Dressing	Salads	90	2	13	4
14	1% Low Fat Milk	Beverages	100	8	12	2.5
15	Famous House Salad, Gluten Sensitive	Salads	110	2	7	8
16	Minestrone Soup	Soup	110	5	17	1
17	Meat Sauce, for Kids Create Your Own Pasta	Toppings & Ingredients	110	5	7	7
18	Raspberry Lemonade, Kids	Beverages	110	0	7	0
19	Strawberry Passion Fruit Limonata	Beverages	130	0	34	0
20	Coke	Beverages	140	0	39	0
21	Light Draft, 16 oz	Beverages	140	1	6	0
22	Breadstick w/ Garlic Topping	Baked Goods	140	4	25	2.5
23	Sprite	Beverages	140	0	38	0
24	Cappuccino	Beverages	140	9	15	5
25	Grilled Chicken, for Create Your Own Pasta	Toppings & Ingredients	140	28	0	3.5
26	Garlic Mashed Potatoes	Appetizers & Sides	150	3	17	8
27	Whites & Rose Menu, Glass	Beverages	150	0	4	0
28	Whites & Rose, Glass	Beverages	150	0	4	0
29	Pasta e Fagioli Soup	Soup	150	8	16	5
30	Famous House Salad w/ Signature Italian Dressing	Salads	150	3	13	10

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Olive Garden, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the lowest-calorie item at Olive Garden?

Mixed Berry Sparkling Water is among the lowest at 30 calories on the US menu.

What can I eat at Olive Garden on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Olive Garden have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Olive Garden, start with Mixed Berry Sparkling Water at 30 calories. Log it in Nutrola to keep the rest of your day on track.