Gnocchi soup from Olive Garden is a hearty Italian soup made with potatoes, spinach, and tender gnocchi dumplings. It’s a popular appetizer choice at the popular casual dining chain. However, many diners wonder just how many calories are in Olive Garden’s gnocchi soup. With rich broth, starchy gnocchi, and creamy pesto, the calorie count can quickly add up.
This article will provide a detailed calorie breakdown of Olive Garden’s gnocchi soup. We’ll look at the nutritional information and ingredients list to determine the calories per bowl. Factors like portion size, add-ons like breadsticks and salad, and prep methods are also considered. Read on to learn the calorie count for this beloved soup appetizer so you can make informed choices when dining at Olive Garden.
Nutrition Info for Gnocchi Soup at Olive Garden
According to the Olive Garden website, a regular bowl of their gnocchi soup contains the following nutrition facts:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 340 | 12 g | 46 g | 12 g |
As you can see, a full bowl of Olive Garden’s gnocchi soup packs 340 calories. Below we’ll break down where those calories come from and what makes this soup so high in calories compared to other soup options.
Calories from Fat
The gnocchi soup gets a good portion of its calories from fat. Each bowl has 12 grams of fat, which equates to 108 calories from fat. That accounts for nearly one-third of the total calorie count.
The majority of the fat calories come from cream and cheese in the soup. Olive Garden uses both heavy cream and pesto in their recipe, providing a luxurious creaminess as well as savory cheese flavor. However, all that dairy does mean higher fat and saturated fat.
There’s also fat from the olive oil and butter used for sauteeing the vegetables and thickening the broth. So the generous amounts of cream, pesto, oil, and butter contribute significant fat and calories.
Calories from Carbs
The starchy gnocchi dumplings provide a big carb boost as well. With 46 grams of total carbohydrates in the soup, that’s around 184 calories just from carbs.
The gnocchi are made from a simple combination of mashed potatoes, flour, egg, and salt. That potato-based dough is then cut into small pillow-like dumplings before being boiled and added to the soup. The potatoes lend plenty of carbohydrates.
There are also carbs from the reduced sodium chicken broth base. Store-bought broth often contains potatoes, carrots, and celery, upping the carb tally. The spinach also contains some natural carbs.
So between the heavy potato gnocchi dumplings and the canned broth, a large portion of this soup’s calories derive from carbohydrates.
Calories from Protein
With 12 grams of protein per bowl, the gnocchi soup also provides around 48 calories from a protein source.
The protein comes mostly from the gnocchi, which contains egg. The Parmesan cheese in the pesto also contributes a protein punch.
The vegetables and broth provide minimal protein on their own. So it’s the gnocchi and cheese carrying most of the share here.
Calories from Other Sources
The remaining calories in Olive Garden’s gnocchi soup come from the sodium, spices, and other trace ingredients like thickeners in the broth. However, the amounts from these components are quite small.
The majority of calories – about 70% – can be attributed to fat and carbs from the cream, pesto, potatoes, and oil. The protein contributes under 15% from the egg and cheese. Other minor ingredients make up the rest.
Portion Size and Serving Information
At 340 calories per bowl, Olive Garden’s gnocchi soup is one of the more calorie-dense soup options on the menu. However, Olive Garden does not specify the exact bowl size or serving information.
Unlike other chain restaurants, Olive Garden does not publish details on serving sizes. So it’s unclear if the 340 calories is based on an 8 oz cup, 12 oz bowl, or some other amount. This makes an accurate calorie estimate tricky.
Based on customer reports, Olive Garden’s soup bowls appear to be roughly 12-16 ounces. Most guess around 1.5 cups capacity.
If we estimate a bowl at 12 ounces or 1.5 cups, that would mean this soup has about 227 calories per cup.
That’s on the higher side for cream-based soups from other restaurants, indicating Olive Garden’s portion is large. Getting an accurate measure of ounces or cups per bowl would provide better context.
Adjust Portion Size to Manage Calories
Since exact serving size details are unknown, one strategy is to adjust your portion if watching calories. Some options:
– Ask for a smaller bowl or split portion
– Eat half the portion, taking the rest to go
– Remove some of the gnocchi or creamy broth
– Order a side soup and add gnocchi, keeping overall portions smaller
Having the soup as an appetizer versus a main meal will also reduce the portion consumed. Be aware that calories can quickly scale up if eating a giant bowl. Downsizing portions is an easy way to take in fewer calories while still enjoying the soup.
Factors that Increase Calories
Beyond just portion size, there are some other factors that can increase the calories when dining on Olive Garden’s gnocchi soup:
Breadsticks and Salad
Olive Garden is of course famous for its unlimited garlic breadsticks and house salad that come with most entrees. If you add either of these to your soup order, that tacks on additional calories.
Each breadstick totals 140 calories on its own. Meanwhile, Olive Garden’s house salad with dressing has about 80-120 calories depending on choice of dressing.
Having just 1-2 breadsticks and a small salad can add 250+ calories to your meal. Be mindful of these automatic add-ons pumping up the calorie count.
Extra Toppings
Olive Garden allows you to top your gnocchi soup with grilled chicken, meatballs, or shrimp for an additional price. Going for one of these extras naturally increases the overall calorie count.
A typical grilled chicken breast may have around 140 calories. Large shrimp add about 30 calories each. And a large meatball can clock in at 150 calories or more.
So topping your soup with chicken, several shrimp, or a few meatballs tacks on a significant amount of extra calories from protein. Keep that in mind when customizing your soup.
High-Calorie Sides
If ordering the soup as an appetizer or side, the other dishes you choose impact total calorie intake. Sides like dipping sauces, cheeses, and fried foods can drive up calories fast.
For instance, the Parmesan Zucchini Bites app has 530 calories. The Lasagna Fritta with meat sauce and cheese is 1030 calories. Even the fried Mozzarella Fonduta with alfredo sauce is 790 calories.
Choosing these indulgent shares rather than lower-cal salad or vegetables greatly increases overall calories.
So beware of high-calorie add-ons and sides that make the full meal far more caloric than just the bowl of gnocchi soup alone.
Tips for Lightening Up This Soup
If you want to enjoy the delicious flavors of Olive Garden’s gnocchi soup but cut down on the calories, here are some tips:
Ask for Reduced Cream
Request that your soup is prepared with half the cream or hold the cream altogether. The cream contributes a lot of fat and calories. Removing some or all of the heavy cream cuts significant calories.
Use Reduced-Fat Pesto
The full-fat pesto also drives up calories. Ask if your server can request the kitchen use a lower-fat pesto with less oil and cheese. Each spoonful will have fewer grams of fat.
Swap in Chicken Broth
The reduced-sodium chicken broth likely contains preservatives, starch, and oil for thickness. Ask if you can get low-sodium chicken broth instead for cleaner flavor.
Add Extra Veggies
Get extra spinach, tomatoes, or mushrooms in your soup. Packing in more low-calorie veggies boosts nutrition and makes it more filling.
Boost Metabolism With Spice
Kick up the spice by asking for extra black pepper or crushed red pepper. The capsaicin may give your metabolism a slight boost.
Dip Breadsticks in Soup
Rather than olive oil, use your gnocchi soup as a dip for the breadsticks. You’ll save on calories from the olive oil while enjoying the soup’s rich dipping flavor.
Healthier Soup Options at Olive Garden
If seeking lower-calorie choices at Olive Garden, there are soups and starters with fewer calories than the 340-calorie gnocchi soup.
Minestrone Soup
The classic minestrone has 120 calories in a bowl, along with 7g protein and 5g fiber. Load up on the veggie-packed soup.
Chicken & Gnocchi Soup
Surprisingly, the chicken and gnocchi soup has just 200 calories per bowl with 17g protein. It’s a lighter gnocchi alternative.
Soup Trio
Opt for the Soup Trio with minestrone, pasta e fagioli, and chicken & gnocchi. It’s just 340 calories total for all three soups.
Herb Grilled Salmon
If skipping soup, try the herb-grilled salmon with vegetable skewers as a 440-calorie, protein-rich entree.
So feel free to still splurge on gnocchi soup, but balance it out with lighter menu choices for an overall healthier Olive Garden meal. Portion control is key as well.
Conclusion
Olive Garden’s indulgent gnocchi soup packs a hefty calorie punch at 340 calories per bowl. All that cheesy pesto, starchy gnocchi, and creamy broth contribute significant calories from fat and carbs. Exact serving sizes are unclear, but a typical 1.5 cup bowl likely nears 350 calories or more. While it’s possible to opt for lower-calorie choices, watching portions and picking healthier sides can help balance out this rich starter. At the end of the day, enjoying your favorite Olive Garden soup in moderation is key to keeping your daily calorie intake on track.
