Pit StopOlive Garden: high-protein, low-calorie picks
Here are the 238 Olive Garden items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Olive Garden publishes (see the source).
140 items are 400 calories or less. 45 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken (Side) (26 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken (Side)1 serving | 130 | 26 | 0 | 2.5 |
| Kids Chicken Fingers1 serving | 300 | 25 | 15 | 15 |
| Kids Cheese Ravioli1 serving | 340 | 17 | 33 | 16 |
| Kids Cheese Pizza1 serving | 400 | 17 | 54 | 13 |
| Kids Macaroni & Cheese1 serving | 360 | 16 | 45 | 14 |
| Chicken & Gnocchi Soup1 serving | 230 | 11 | 22 | 12 |
| Spaghetti with Marinara (Lunch)1 serving | 370 | 11 | 63 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Herb-Grilled Salmon Coho (Regional)1 serving | 510 | 50 | 9 | 31 |
| 6 oz. Tuscan Sirloin (Gluten Sensitive Menu)1 serving | 480 | 46 | 9 | 30 |
| Kids Grilled Chicken with Rotini Pasta & Marinara (Gluten Sensitive Menu)1 serving | 430 | 33 | 58 | 9 |
| Shrimp Scampi1 serving | 490 | 29 | 52 | 18 |
| Lasagna Classico (Lighter Portions)1 serving | 500 | 29 | 33 | 30 |
| Stuffed Ziti Fritta1 serving | 500 | 27 | 40 | 26 |
| Italian Sausage (2) (Side)1 serving | 510 | 27 | 6 | 42 |
| Meatballs (3) (Side)1 serving | 520 | 24 | 11 | 42 |
| Shrimp Scampi (Lunch)1 serving | 460 | 20 | 52 | 18 |
| Spaghetti with Marinara1 serving | 490 | 15 | 83 | 12 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Grilled Chicken (Side)1 serving | 130 | 26 | 20.0 |
| Grilled Chicken Margherita1 serving | 650 | 65 | 10.0 |
| Herb-Grilled Salmon Coho (Regional)1 serving | 510 | 50 | 9.8 |
| 6 oz. Tuscan Sirloin (Gluten Sensitive Menu)1 serving | 480 | 46 | 9.6 |
| Kids Chicken Fingers1 serving | 300 | 25 | 8.3 |
| Kids Grilled Chicken with Rotini Pasta & Marinara (Gluten Sensitive Menu)1 serving | 430 | 33 | 7.7 |
| Herb-Grilled Salmon1 serving | 610 | 45 | 7.4 |
| Shrimp Scampi1 serving | 490 | 29 | 5.9 |
| Lasagna Classico (Lighter Portions)1 serving | 500 | 29 | 5.8 |
| Chicken Parmigiana (Lighter Portions)1 serving | 630 | 36 | 5.7 |
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Questions
What item under 1,000 calories has the most protein at Olive Garden?
Grilled Chicken Parmigiana (Gluten Sensitive Menu) (1 serving): 75 g protein, 810 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Olive Garden?
At 400 calories or less, the most protein comes from Grilled Chicken (Side) (1 serving): 26 g protein, 130 calories; Kids Chicken Fingers (1 serving): 25 g protein, 300 calories; Kids Cheese Ravioli (1 serving): 17 g protein, 340 calories.
Where do these Olive Garden numbers come from?
From the nutrition information Olive Garden publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.