Margaret Huizar

Written by Margaret Huizar

Modified & Updated: 01 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


When it comes to dining out, one restaurant that has gained immense popularity is Olive Garden. Known for its delicious Italian cuisine and warm hospitality, Olive Garden has become a go-to destination for many food enthusiasts. While their menu is filled with appetizing dishes, one item that often takes the spotlight is the Olive Garden salad. This famous salad is a refreshing mix of crisp lettuce, ripe tomatoes, black olives, onions, and pepperoncini, dressed in a tangy Italian dressing.

But aside from its delectable taste, it is important to consider the nutritional value of the Olive Garden salad. In this article, we will delve into the 18 nutritional facts of Olive Garden salad. From calories to vitamins and minerals, we will provide you with an in-depth understanding of what makes this salad a healthy choice. So, if you’re curious to learn more about the nutritional profile of this popular dish, keep reading!

Key Takeaways:

  • The Olive Garden salad is a nutritious choice, low in calories and high in fiber, vitamins, and antioxidants. It’s also gluten-free and suitable for vegetarians, offering a delicious and healthy option for all.
  • With its fresh vegetables and healthy fats, the Olive Garden salad promotes weight management, hydration, and energy. It’s a customizable, flavorful dish that supports overall well-being and eye health.
Table of Contents

Low in Calories

The Olive Garden salad is a great option if you’re watching your caloric intake. A typical serving contains approximately 120 calories.

Rich in Fiber

This salad is packed with fiber, thanks to its generous portion of fresh lettuce and vegetables. Fiber aids in digestion and helps you feel fuller for longer.

High in Vitamins

The Olive Garden salad is a treasure trove of vitamins, including vitamin A, vitamin C, and vitamin K. These vitamins are essential for maintaining a healthy immune system and promoting overall well-being.

Good Source of Antioxidants

This salad boasts a variety of vegetables that are rich in antioxidants, which help protect your cells from damage caused by free radicals.

Contains Healthy Fats

The Olive Garden salad incorporates heart-healthy fats from the olives and olive oil in the dressing. These fats can help reduce the risk of heart disease.

Low in Sodium

If you’re watching your sodium intake, the Olive Garden salad is a good choice. It contains minimal added salt, making it suitable for those with hypertension or other salt-related health concerns.

Gluten-Free Option

The Olive Garden offers a gluten-free version of their salad, making it a suitable choice for individuals with gluten sensitivities or celiac disease.

Contains Essential Minerals

This salad provides a good amount of essential minerals, such as potassium and calcium, which are important for maintaining healthy bones and muscles.

Aids in Weight Management

With its low calorie and high fiber content, the Olive Garden salad can be a beneficial addition to a weight management plan.

Hydrating Properties

With its fresh vegetables, the Olive Garden salad can help keep you hydrated, as many vegetables have high water content.

Boosts Nutrient Absorption

The healthy fats in the Olive Garden salad dressing can enhance the absorption of fat-soluble vitamins present in the salad, such as vitamin A.

Provides Energy

The carbohydrates in the Olive Garden salad, derived from vegetables, offer a sustainable energy source to fuel your day.

Low in Added Sugar

The Olive Garden salad dressing contains minimal added sugar, making it a healthier option compared to other dressings.

Suitable for Vegetarians

The Olive Garden salad is vegetarian-friendly, as it does not contain any animal products.

Versatile Customization

You have the option to customize your Olive Garden salad by adding or omitting specific ingredients to suit your taste or dietary preferences.

Promotes Eye Health

The salad’s high content of vitamin A and antioxidants contributes to maintaining good eye health and reducing the risk of age-related macular degeneration.

Fresh and Crisp

The Olive Garden salad is known for its fresh and crisp texture, providing a satisfying eating experience.

Complementary Flavors

The combination of fresh vegetables, tangy dressing, and the hint of saltiness from the olives creates a harmonious and delicious flavor profile.

Next time you visit Olive Garden, remember these 18 Olive Garden Salad Nutritional Facts to make an informed choice about your meal. Whether you’re looking for a healthy option, a gluten-free alternative, or a flavorful salad to enjoy, the Olive Garden salad has something to offer. So dig in and savor the goodness!


In conclusion, knowing the nutritional facts of Olive Garden salads can be helpful for individuals looking to make healthier choices while dining out. Olive Garden offers a variety of salad options that are packed with fresh ingredients and flavors. By being aware of the calorie and nutrient content, you can make informed decisions about portion sizes and toppings to fit your dietary needs and goals.

Remember, moderation is key when it comes to enjoying any meal. Incorporating Olive Garden salads into a balanced diet, along with other nutritious foods, can contribute to a healthy lifestyle. So, the next time you visit Olive Garden, take advantage of the delicious salads they have to offer, knowing that you are making a conscious choice for your well-being.


1. How many calories are in the Olive Garden House Salad?

The Olive Garden House Salad contains approximately 150 calories per serving.

2. Can I customize the salad to make it healthier?

Absolutely! Olive Garden allows you to customize your salad by opting for light dressing, asking for less cheese, or adding more veggies. This way, you can reduce the calorie and fat content while still enjoying a tasty salad.

3. Are there any gluten-free options available for Olive Garden salads?

Yes, Olive Garden offers gluten-free salad options. However, it’s important to inform the staff about your dietary requirements and ask them to avoid cross-contamination while preparing your salad.

4. Can I substitute the dressing for a healthier alternative?

Definitely! If you want a healthier dressing option, you can ask for oil and vinegar or opt for a light or low-fat dressing variety provided by Olive Garden.

5. Are there any vegan or vegetarian salad options at Olive Garden?

Yes, Olive Garden offers several vegetable-packed salads that can be easily customized to suit vegan or vegetarian diets. Just make sure to inform the server about your dietary preferences so they can guide you accordingly.

Was this page helpful?

Our commitment to delivering trustworthy and engaging content is at the heart of what we do. Each fact on our site is contributed by real users like you, bringing a wealth of diverse insights and information. To ensure the highest standards of accuracy and reliability, our dedicated editors meticulously review each submission. This process guarantees that the facts we share are not only fascinating but also credible. Trust in our commitment to quality and authenticity as you explore and learn with us.