Pasta fagioli soup, sometimes called just “pasta fazool”, is a classic Italian soup made with beans, pasta, and vegetables in a tomato broth. It’s a hearty, filling soup that’s perfect for a cold day. At Olive Garden, pasta fagioli soup is one of their most popular soups on the menu. But if you’re watching your calorie intake, you may be wondering just how many calories are in Olive Garden’s pasta fagioli soup?
Calories in Olive Garden’s Pasta Fagioli Soup
According to Olive Garden’s nutrition information, a regular bowl of their pasta fagioli soup contains 300 calories. This is for a bowl with 14 oz or 414 grams of soup.
Here is the full nutrition breakdown for a 14 oz regular bowl of Olive Garden pasta fagioli soup:
| Nutrition Facts | Amount |
|---|---|
| Calories | 300 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 960 mg |
| Total Carbohydrates | 45 g |
| Dietary Fiber | 5 g |
| Sugars | 6 g |
| Protein | 12 g |
As you can see, a 14 oz regular bowl of Olive Garden’s pasta fagioli soup contains 300 calories. It also contains 45g of carbohydrates, 12g of protein, 5g of fiber, and 8g of fat. The majority of calories come from the carbohydrates.
Calories Can Vary Between Bowls
It’s important to keep in mind that the exact calories can vary slightly between different bowls of pasta fagioli soup at Olive Garden. The nutrition information lists the calories for an average 14 oz regular bowl. But if you get a smaller or larger portion, the calories will be a bit different.
For example, here are the calories for different portion sizes of Olive Garden pasta fagioli soup:
| Portion Size | Calories |
|---|---|
| 7 oz (207g) bowl | 150 |
| 10 oz (295g) bowl | 210 |
| 14 oz (414g) regular bowl | 300 |
| 22 oz (651g) family bowl | 480 |
As you can see, the calories range from 150 calories for a 7 oz portion up to 480 calories for a large 22 oz family bowl. So the actual calories you consume can vary depending on the exact portion size you are served.
The ingredients and recipe may also vary slightly between different Olive Garden locations, which can cause small differences in the nutrition counts. But the numbers listed above should give you a good general idea of how many calories are in a typical bowl.
Calories Compared to Other Olive Garden Soups
Olive Garden offers several different soup options. Here is how the calories in pasta fagioli soup compare to some other popular Olive Garden soups:
| Soup | Calories (14 oz portion) |
|---|---|
| Pasta Fagioli | 300 |
| Chicken & Gnocchi | 280 |
| Minestrone | 250 |
| Zuppa Toscana | 320 |
| Chicken Noodle | 200 |
Pasta fagioli is moderate in calories compared to the other Olive Garden soup options. It contains more calories than minestrone or chicken noodle soup, but less than creamy zuppa toscana soup. The chicken and gnocchi soup has a similar calorie count per serving.
So pasta fagioli is not the lowest calorie soup choice at Olive Garden, but it’s certainly not the highest either. Many other hearty pastas and cream-based soups at Olive Garden likely contain more calories per serving than the pasta fagioli.
Tips for Lightening Up the Pasta Fagioli Soup
If you’re looking for ways to reduce the calories in Olive Garden’s pasta fagioli soup, here are some tips:
– Ask for a smaller portion size. The 7 oz bowl will slash the calories in half compared to the regular 14 oz bowl.
– Request the soup without oyster crackers, which will remove about 100 calories.
– Skip cheese and croutons as garnishes, removing about 50 calories each.
– Choose grilled chicken instead of sausage in the soup to reduce the fat and calories from saturated fat.
– Ask for light olive oil rather than regular olive oil to trim some fat.
– Spice it up with hot crushed red pepper flakes instead of grated parmesan cheese.
– Boost the nutrition by asking for extra spinach or kale to be added into the soup.
– Balance it out by ordering a side salad with low-calorie dressing instead of breadsticks or other high-carb sides.
– Enjoy the regular pasta fagioli soup, but eat a lighter meal for dinner or earlier in the day to account for the 300 calories.
Making a few simple tweaks can help turn this hearty 300-calorie soup into a more diet-friendly option. But you can certainly still enjoy the regular version in moderation as the calories are very reasonable for a filling soup containing beans, pasta, olive oil, and vegetables.
Nutrition Benefits of Pasta Fagioli Soup
While the calorie count is important, pasta fagioli soup also provides a variety of beneficial nutrients:
– Protein – The beans and pasta provide plant-based protein to help you feel satisfied.
– Fiber – Kidney beans and cannellini beans contain filling fiber.
– Vitamin A – The tomato-based broth is high in immune-boosting vitamin A.
– Iron – White beans deliver a punch of iron.
– Potassium – Potatoes and tomatoes contain potassium.
– Lycopene – Bright red tomatoes supply the antioxidant lycopene.
So while you’re enjoying the rich flavor of Olive Garden’s pasta fagioli soup, you’re also getting a dose of protein, fiber, antioxidants, and important vitamins and minerals. Just one more reason why this classic Italian soup makes for a healthy, as well as delicious, lunch or dinner option.
Conclusion
Olive Garden’s hearty pasta fagioli soup contains about 300 calories in a regular 14 oz bowl. The exact calorie count can vary based on portion size and ingredients between locations. Pasta fagioli soup has a moderate calorie count compared to other soups at Olive Garden. To lighten it up, you can ask for a smaller portion, hold the oyster crackers and cheese, and add more vegetables. While providing a satisfying meal, Olive Garden’s pasta fagioli soup also delivers a nutritious dose of protein, fiber, vitamins, and minerals. So you can feel good enjoying this Italian classic in moderation as part of an overall healthy diet.
