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Diet Friendly Dining: Olive Garden

By: Tanya Jolliffe : 7/16/2009 6:49:03 AM : 141 comments : 18,201 Views

Our ongoing Diet Friendly Dining series is intended to help you make informed decisions when enjoying casual dining. Our ongoing recommendation is to aim for a complete meal that is 500 calories and 15-20 grams of fat or less.

Here are some specific things to consider and helpful suggestions to help you make smart choices when dining at Olive Garden Restaurants, which now offer nutritional information on their website. (They were notorious for not divulging nutrition info in the past!)

If members of your family have gluten sensitivities, be sure to review the suggested menu items listed at their website to help you identify the best menu options before you head to the restaurant.
Portion size is always a key when dining away from home. Eating at lunch time instead of dinner time is one way to enjoy your favorite pasta dish while saving about 300 calories and 15 grams of fat. For example, the dinner portion of Spaghetti with Meat Sauce provides 710 calories, 22 grams of fat and 1340 mg of sodium. However, the lunch portion of the same dish provides only 550 calories, 21 grams of fat and 1040 mg of sodium. If dinner is when you decide to eat out, plan on only eating half of the serving, taking the rest home or sharing the entr�e with a friend.
Appetizers are typically high calorie and high fat "extras" that can be used as an alternative to an entr�e but are best avoided as the start of a meal. If an Appetizer is a must, your best choice would be the Mussels di Napoli which contains only 180 calories and 8 grams of fat but 1800 mg of sodium.
Salad and bread sticks are a staple with soups and entr�es when dining at this restaurant. Each breadstick with its garlic-butter spread provides 150 calories and 2.5 grams of fat and 350 mg of sodium. The salad with dressing in a typical serving provides 350 calories, 27 grams of fat and 1990 mg of sodium. Care should be taken regarding portion size since these will typically be in addition to a soup or entr�e.
Soup can be a filling and lower calorie selection especially when coupled with salad and breadsticks. Trying a new taste is safe since most soups offered provide less than 200 calories, 5 grams of fat and 1000 mg of sodium per bowl with the exception of the Chicken and Gnocchi which is slightly higher.
Pasta dishes are a staple at this restaurant. Most dinner servings are over 600 calories and 15 grams of fat. One of the best choices would be the Linguine alla Marinara which provides only 430 calories, 6 grams and 900 mg of sodium.
Seafood and chicken can provide good choices except when they include rich calorie laden sauces like Alfredo or Carbonara. A good chicken option is the Venetian Apricot Chicken with a dinner portion containing 380 calories, 4 grams of fat and 1420 mg of sodium. If lower fat is more your focus, the Shrimp Primavera is a good choice but does provide 730 calories with only 12 grams of fat and 1620 mg sodium. If lower calorie is more your focus, the Herb Grilled Salmon would be your better choice with 590 calories but 26 grams of fat and only 720 mg of sodium or the Shrimp & Asparagus Risotto with 620 calories, 30 grams of fat but 2530 mg of sodium. It is hard to "get it all" in an entr�e, so deciding whether calories, fat or sodium is most important and then using that as your guide might be your best approach when ordering.
Children's portions can provide a great aid with portion controlled and lower calorie desires. Don't be afraid to ask your server if the restaurant is agreeable to serving that portion size to adults. The Grilled Chicken with pasta and broccoli is a great choice for 310 calories, 5 grams of fat and only 680 mg of sodium for a complete meal. This is also a great well balanced choice for your children as well.

What are your favorites at Olive Garden? Did you learn anything new or surprising from this review?

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Comments (Scroll to end to leave a comment)

JENIKLOSS 3/4/2010 11:25:53 PM	I would just like to share that I emailed the headquarters when I first started SparkPeople more than a year ago and asked them for the nutritional information. I told them that I wouldn't allow myself to eat anything that I couldn't count, even if it is a favorite and to please get the information out so my family and I can dine there again. I am REALLY happy that they have chosen to listen to all of us!	141
SHAWWB 2/25/2010 10:08:58 PM	I like to go there. Minestrone Soup, followed by Linguine Marinara and a breadstick. Sometimes 2 breadsticks!!! Fortunately there is not a location near us so we don't go there very often.	140
PJSTILWELL 2/25/2010 7:31:30 PM	My father loves Olive Garden so I go there with him periodically and always struggle because what I really want is the horribly fatty but delicious food that they have! Plus everything on the menu has so much sodium. I wish they would use mixed greens in their salads instead of iceberg lettuce! Sometimes I will get minestrone soup and salad. I don't eat "white" pasta so the few times I get pasta I will order whole wheat with maybe just the marinara sauce. I have gotten the Venetian Apricot Chicken which is very good. Always eat half and take half home.	139
KMERCKY97 2/24/2010 10:09:31 AM	I love the Olive Garden! YUM...But I always leave with a doggy bag and get 2 to 3 meals out of one dish.	138
GRRARRGH 2/24/2010 9:54:15 AM	Thank you!! I never knew that the salads at Olive Garden were so calorie-heavy. I'll definitely keep this article to reference the next time I'm planning to go there.	137
HEATHERSP1 2/24/2010 9:45:57 AM	After looking at the nutritional values at olive garden I will never eat there again. If I am gonna eat out I don't want to fill up on salad and only have 1 "healthier" meal option there. Almost all their dishes are ridiculously high in fat, calories and sodium. I'd be better off making their same dishes in a healthier manner at home.	136
LAVENDERLILY 2/14/2010 2:48:51 PM	Olive Garden has been one of my favorite restaurants for many years. I always order salad dressing on the side, and skip the olives and bread sticks. Since I have been limiting salt for some time, I find the entres a little too salty now. (Isn't that great,lol) Eating out is a treat and I don't indulge too often, but thoroughly enjoy it when I do. I can always spend a little extra time on the treadmill to compensate!	135
KWALLAHBEAR 1/7/2010 3:05:19 PM	When we go there for lunch, I get the unlimited soup and salad option.. if you don't eat the breadsticks (or just half of one if you have to), get one bowl of minestrone, and load up on salad (dressing on the side of course), then OG is fine. I dip my fork into the dressing and sprinkle a little on my salad to make the calorie count lower, and I still get the taste of their dressing. You can always order dressing on the side so load up on the veggies!!	134
BYRDSTAR 10/30/2009 2:34:19 PM	I went to Olive Garden this week with a group of friends and took advantage of the online nutrition posting on OG's website to prepare myself for what I would order. It was so helpful. I had a glass of wine instead of a breadstick, very little salad, and pasta pomodoro with the whole wheat pasta option. I took home leftovers of the pasta sufficient to have three more meals. I just added broccoli and cauliflower in massive quantities and had a wonderful dish.	133
VIAFREE 10/5/2009 2:36:58 PM	Thanx for the much needed info, I had OG a weekend ago, and I ate 6 breadsticks! I dont even want to think about it. I will be well armed the next time I visit OG.	132
IDLACE 8/18/2009 11:46:07 PM	Definite eye-opener! Salad isn't always the best option...	131
FORWARDSTEP 8/6/2009 9:31:05 PM	I never knew there was so much sodium in OG foods. I have been able to go off one of my meds for high BP by giving up salt ad refined carbohydrates. That means no added salt and lots of fresh foods. Cheese has been banned from my kitchen too. On the Rx only it is a savings of $120. I will be bringing my own dressing if I go to Olive Garden again.	130
BLUEMYBABY 7/31/2009 2:43:08 PM	I enjoy the Olive Garden and if I have a meal always choose the Linguine alla Marinara with the salad. Otherwise I am a fan of the salad, soup and breadsticks. I typically only have 1 breadstick but until I looked at this never realized how quickly the sodium and fat can add up on the quantity of salad I consume. My favorite soup is their Minestrone. Appreciated this article.	129
BJSTRING 7/30/2009 4:55:12 PM	I love pasta! Chicken Alfredo is my fav. On the occassions that we go to OG (or to Johnny Corino's!), I eat half or less of my entree and eat very little bread. I don't worry about it since it's so seldom that I go and I usually have some extra points to fool with.	128
SKIMMERDUK 7/26/2009 2:03:25 AM	I've always noticed that most of the dishes at the Olive Garden taste insanely salty. It's nice to know that the numbers corroborate that. I've been quite pleased ordering JUST soup there for the past year or so...I usually get two bowls for under 300 calories (one minestrone, one zuppe toscana), which leaves room for a breadstick or two. It's always very satisfying, and I don't feel guilty afterwards.	127
LINDALEE51 7/24/2009 12:05:53 PM	I love the luncheon portion of the Venetian Apricot Chicken! Plus I order the endless salad bowl without dressing. Yummers!	126
BONNYR 7/22/2009 1:30:02 PM	I don't think The Olive Garden is around in Canada anymore - at least not in Toronto. I miss it. I used to have such a good time there! Unlimited soup and salad !! I would have a ball. They must have gone out of business cuz of me. Good thing I don't live in the states.	125
JACKIE4019 7/22/2009 8:58:17 AM	I love the Olive Garden but there is not one close. When we travel I always like to go there. In fact we are going there tomorrow. This helped me make a healthy choice..	124
LIVINHEALTHY9 7/21/2009 10:38:36 PM	I love Olive Garden and just ate there last weekend. I usually order the Capellini Pomodoro with whole wheat Pasta. I usually eat maybe half and take the other half home for the next day. They also have the salad dressing in a low fat version. And I always just have water with my meal.	123
ZAEZAE 7/21/2009 10:47:32 AM	I'm a long time fan of the Kid's Grilled Chicken and broccoli there. The chicken has awesome flavor (which is thanks to the sodium, I'm sure). Some locations serve the kid's meal to adults with no fuss, others sort of hem and haw but then give in. I usually ask for the nutritional info at the resturant (even though I know what I want) and then order the kid's meal off of that brochure, I tend to get the least fuss that way. Enjoy!	122
REBIRTH7209 7/20/2009 10:47:05 PM	Im definately saving this one. I thought i would never be able to go there again lol. i mean all the heavy sauces and what not. But i guess my new stratefy would be have an even smaller portion at the restuarant n bring the rest home. and just one breadstick insteada like 3 lol.	121
MOLLYO55 7/20/2009 6:40:22 PM	I love Olive Garden especially their breadsticks and salad, fortunately the closest one is 5 hours away. I don't find I enjoy going out to restaurants the way I used to. Since tracking what I eat, I see just how calorie laden and large restaurant portions are.	120
P316LEIA 7/20/2009 1:36:46 PM	Olive Garden is my favorite restaurant....I've learned to ask for the luncheon size portion of my choice. as long as it is on the lunch menu, my local OG is very happy to accomodate. Another trick is to order your meal to-go....then you can take it home and measure out normal quantities and have more than one meal from it.	119
WILLBOYWONDER 7/20/2009 9:56:28 AM	I like the Capellini Pomodoro, which is Roma tomatoes, garlic, fresh basil and extra-virgin olive oil tossed with capellini. Another good entre is the Linguine alla Marinara, Pasta with a zesty blend of ripe tomatoes, onions and herbs. I usually start with a garden salad (I ask them to hold the cheese and croutons), and balsamic vinaigrette dressing on the side.	118
MNTWINSGAL 7/19/2009 11:01:56 PM	My favorite Olive Garden dishes are far from the healthiest....so for that reason I avoid going there except for very special occasions. I can't say "no" to the breadsticks--we're talking 3 or 4 while waiting for the entree! Then the entree itself....I love the 5-cheese ziti. Like I said, I don't go there often--I can't trust myself!	117
LIBBYSMOM2007 7/19/2009 10:01:12 PM	Gosh - I'm remembering all those afternoons of Chicken Alfredo lunches with salad and two breadsticks and feeling slightly nauseous at the thought of all those consumed calories! It was a once a week treat when I was pregnant and it didn't stop for a long time.	116
LRK4CHRIST 7/19/2009 7:57:31 PM	well i like to get the tour of italy from the olive garden....lol!.... i know i'm probably don't need to eat that though...lol	115
MAROO358 7/19/2009 7:17:36 PM	thanks for the information Sparkpeople! I'm not surprised there are few healthy choices to eat at Olive Garden. I will check the website first if I plan on visiting.	114
SKI30291 7/19/2009 6:52:17 PM	I love the soup and salad. Now I know to go easy on the salad!	113
JEANOVA 7/19/2009 3:10:10 PM	I order the salad without dressing. I add vinegar or bring dressing from home!	112
V-RON_CAN 7/18/2009 11:35:59 PM	The salad at Olive Garden is worse for you than the soup! Oh my! I knew big "meal sized" salads were trouble, but it never occurred to me that eating a "meal sized" portion of OG salad would rack up the calories so fast...	111
MIZBUFFETT 7/18/2009 9:11:02 PM	Darden Restaurant Group is who you need to get ahold of in FL regarding any issues with menus, sodium content, etc. Also, feel free to browse ebay for the "Top Secret" recipes...they have the salad dressing and a couple of the entrees listed in the books. We have "Olive Garden Night" at home where I get the reduced fat crescent rolls and make up my own garlic butter (garlic powder sprinkled on the rolls after a spritz of ICBINB (I cant believe its not Buter) and I make up my own salad dressing as well. Toss in some old Dean Martin records and viola...!	110
JUICE68 7/18/2009 8:54:15 PM	The only thing I get at Olive Garden is soup and salad. I was shocked at the calories in a salad serving. I will ask for the dressing on the side next time. I seldom eat the bread sticks, but 150 calories no way.	109
VANILLABEAR 7/18/2009 6:27:44 PM	I have never been a big fan of Olive Garden, but when I do go next (my mom likes it), I'll make sure to ask for the salad dressing on the side and will stick to one breadstick.	108
CAKESLAR 7/18/2009 5:29:50 PM	It's hard for me to see Olive Garden as an option for anyone trying to create new healthy eating habits. I'd only go as part of a group, then stick to soup or salad. At 700 calories & unspeakable sodium levels for salad and a breadstick, I'd have only 500-700 calories left for the rest of the day.	107
GIANT-STEPS 7/18/2009 11:45:43 AM	I've never been fond of the Olive Garden. I do remember when the first one opened in my area people would stand in line outside to eat there. When I tried it I couldn't figure out what the fuss was about. Yeah, the bottomless salad and breadsticks were fairly tasty but their pasta dishes were just a notch above Chef Boyardee. They have improved a bit since then but they are still nothing to write home about. I'll eat at Olive Garden if I''m in a group where everyone else wants to go to go there or if I'm traveling and can't find anyplace better. For Italian food my 1st choice would be a local non-chain restaurant; many of these have distinctive delicious food rather than the bland homogenized food chains serve. After that I'd pick Carino's or Macaroni Grill; they are chains but they aren't bad.	106
SGMEACHAM 7/18/2009 9:14:23 AM	Oh my! I tried to eat only half a breadstick. So, I guess if I have one serving of salad and soup with a breadstick, then I am OK. I'd still need to burn calories too.	105
KATIESKI 7/17/2009 11:53:42 PM	Wow-I would actually rather not know what the nutritional information for my favorite Olive Garden meal is. Ignorance is bliss and I rarely go there-so I think I can make an exception for a special occassion. However, I was actually surprised about the salad-I love the salad-but I am definitely getting the dressing on the side or maybe trying the soups. As for the breadsticks-I will go to the gym longer if it means I can enjoy them! I have always just ordered ice water with a lemon-its healthier and free!!	104
COOKIEJIM 7/17/2009 7:01:24 PM	For any of my spark friends that would like to make your own Olive Garden dishes. Go to my favorite recipe site; recipeZarr.com, it's a free site, just type in Olive Garden in the search area and you'll see lot's of the recipes and copy-cat recipes which for our purposes just "tweek" them to fit into this lifestyle change. The site is good for anything you can think of and I hope you all enjoy it as much as I have...Chef Jim	103
SOPHIEMAE2007 7/17/2009 6:24:18 PM	I love Olive Garden's Fetticini Alfredo or as we always call it, "Heart Attack on a Plate". If we go for dinner, whatever we are ordering, we order the luncheon size...you don't need to order it just for lunch and it is cheaper too! We also still end up taking some home. Better yet, share an entree with a friend/family member. They always put to much dressing on the salad, so get it on the side. Ouch, those breadsticks are dangerous.	102
KATREENI 7/17/2009 5:29:40 PM	every time i go to olive garden i get the soup and salad combo (unlimited of each for 5.95!!) and ask for the salad dressing on the side so that i can dip. i get full and still don't feel guilty! usually one (two if i have extra calories or am extra hungry) bowl of soup and one or two plates of salad with a smaller amount of dressing... and if i've really got calories to spare i will add a bread stick! and i only drink water, and usually 2-3 cups to help with the sodium. remember, it is one meal, one day.... not regular!	101
TIRIONMANX 7/17/2009 3:45:33 PM	I've had the apricot chicken and it was wonderful. I would order it even if I weren't watching my fat and calories. It's low enough so that one breadstick or a small portion of the salad is possible as a special treat. tirionmanx	100
STROTTER1 7/17/2009 3:14:40 PM	Next time I go to an Olive Garden I will ask about the children's portion. The chicken and broccoli sounds great!	99
NAVYVET90 7/17/2009 2:31:13 PM	One opened in our area months ago. I received a gift card and I STILL haven't gone. Sounds like the Apricot chicken is the only way to go. Also, I just don't want to be tempted by the smells and all those breadsticks. I hate Italian dressing, though! (I've been using the gift card at Red Lobster.)	98
*AMBER512 7/17/2009 1:09:03 PM	I love the food but the sodium content is insane! Why does everything need that much sodium?	97
MAGARWAL 7/17/2009 12:38:19 PM	I love Olive Garden, but their sodium content has always been an issue for my family. My husband has tried to talk to the managers over there, but they just act helpless. They would listen to our concern, and then tell us that all their recipes are decided upon in FL, and they cannot change the recipe. I told them that I am not expecting them to change the recipe or any food content, but they are even reluctant to take the concern up to the next level. One of the managers even said that he himself realizes the sodium problem, but might lose his job if he tries to escalate the issue. Infact, he encouraged my husband to escalate it on his own.	96
SPARKLINGVIOLET 7/17/2009 11:58:40 AM	Wow! I think my heart just stopped beating from inhaling so much sodium.... To my dear comfort food and best friend, Olive Garden: I love you Olive Garden but I think you and I need to part ways. Call me when you learn to lower your sodium content...what the heck, while you're at it, can you also lower your fat and calorie content? Thanks. Violet p.s. If there's any way you can make your Tour of Italy health friendly, I'd love you forever and ever....and ever...and ever...	95
QUIXOTIQUE 7/17/2009 11:44:02 AM	I love the shrimp and asparagus risotto, I had no idea it was so lo cal! I might actually considering coming back. Just a question on the salad...what is a "typical portion"? That's my only concern. Half the bowl? Just a little plateful?	94
LS2009 7/17/2009 10:54:57 AM	Thanks for the suggestions! I enjoy Olive Garden's meals.	93
CYBERNANA 7/17/2009 10:53:29 AM	When you are sharing these reviews for restaurants, could you please add the carb amounts. My husband is pre-diabetic and this would be very helpful to me.	92