Quick Answer
Olive Garden’s chicken gnocchi soup contains approximately 300-400 calories per bowl. The exact calorie count can vary depending on factors like the specific ingredients and portion size. A typical bowl made with olive oil contains around 370 calories.
Calculating Calories in Olive Garden Chicken Gnocchi Soup
To determine the calorie count of Olive Garden’s chicken gnocchi soup, we need to look at the ingredients and nutrition information:
Ingredients
Chicken broth, roasted chicken, gnocchi (potato, egg yolk, flour), carrots, celery, onions, spinach, heavy cream, garlic, olive oil, salt, pepper, Parmesan cheese.
Nutrition Facts
Here are the nutrition facts for a 1 cup serving of Olive Garden chicken gnocchi soup:
| Calories | 370 |
|---|---|
| Fat | 24g |
| Carbs | 26g |
| Protein | 12g |
As you can see, a 1 cup serving contains 370 calories. A full bowl is generally around 1.5-2 cups, so a whole bowl would contain approximately 300-400 calories.
The main sources of calories in this soup come from the olive oil, heavy cream, and cheese. Olive oil has 119 calories per tablespoon, heavy cream provides 51 calories per tablespoon, and Parmesan cheese has 111 calories per ounce.
The chicken, vegetables, and gnocchi contribute calories as well, but not nearly as much as the cream and oil.
Factors Affecting Calorie Count
While the typical Olive Garden chicken gnocchi soup bowl has 300-400 calories, the exact number can vary for several reasons:
Ingredient Variations
– Type of oil used – Olive oil, canola oil, butter, etc. would change the calorie count.
– Full fat vs low fat dairy – Using full fat heavy cream adds more calories than low fat milk.
– Extra cheese or cream – Adding extra Parmesan or cream would increase calories.
Portion Size
– Bowl size – Small, regular, or large bowls would have different calorie counts.
– How full the bowl is – A heaping bowl packs in more calories than a skimpy serving.
Cooking Method
– How it’s prepared – The amount of oil, cream, and cheese used in a batch affects the calorie density.
– Individual restaurant differences – Each Olive Garden location may prepare it slightly differently.
So while we can estimate 300-400 calories for a typical bowl, the specifics for each bowl can alter the numbers in either direction.
Nutritional Benefits
While relatively high in calories and fat, Olive Garden’s chicken gnocchi soup does provide some nutritional value:
Protein
The chicken and Parmesan cheese provide a good amount of protein. Protein helps keep you full and satisfied.
Vitamins and Minerals
The vegetables like carrots, celery, spinach, and onions contain vitamins A, C, and K. There are also minerals like manganese, folate, potassium, and calcium.
Carbs
The gnocchi add a serving of carbs from the potato. This provides you with energy.
Healthy Fats
Although high in calories, olive oil provides monounsaturated fatty acids that are considered a healthy dietary fat.
So while it’s a high calorie soup, it does deliver some nutritional benefits from the chicken, vegetables, olive oil, and cheese.
Lower Calorie Options
If you’re looking for ways to lighten up this soup, there are a few modifications you can request:
Skip the Breadsticks
Avoid the unlimited free breadsticks Olive Garden provides, which can tack on an extra 200+ calories.
Go Low Fat
Request your soup be prepared with low fat milk instead of heavy cream.
Half the Cheese
Ask for half the amount of Parmesan sprinkled on top to cut cheese calories in half.
Olive Oil Misting
See if they can spray a light mist of olive oil instead of heavy drizzling.
Broth-Based
Order the broth-based soup of the day instead, which is usually lower in calories.
Making some of these swaps can save you 100 calories or more per bowl while still letting you enjoy this Olive Garden classic.
Healthy Preparation Tips
When making chicken gnocchi soup at home, there are lots of ways to lighten up the recipe:
Chicken Stock
Use reduced sodium chicken broth or stock instead of heavy cream as the soup base.
Milk
Add skim milk or low fat milk instead of heavy cream.
Flour
For the gnocchi, use half whole wheat or white whole wheat flour.
Olive Oil
Use olive oil cooking spray instead of pouring in oil.
Vegetables
Load up on low calorie vegetables like spinach, zucchini, peppers, and mushrooms.
Herbs & Spices
Boost flavor with fresh basil, oregano, thyme, garlic, and onion powder instead of cheese.
Making your homemade version with lower fat dairy, more vegetables, and less oil can create a healthier chicken gnocchi soup with fewer calories.
Healthier Alternatives
If looking to really lower the calorie content, here are some healthier soup options under 300 calories:
Vegetable Soup
Loaded with fiber-rich veggies and broth, a veggie packed soup can range from 100-200 calories per bowl.
Minestrone Soup
With beans, tomatoes, spinach, pasta, and broth, a serving of minestrone has about 200 calories.
Chicken and Rice Soup
Shredded chicken breast, carrots, celery, onions, rice, and broth equates to around 175 calories per serving.
Tuscan Bean Soup
White beans, kale, tomatoes, garlic, and herbs gives this soup approximately 290 calories per bowl.
Chicken and Dumpling Soup
Chicken broth, pulled chicken, carrots, peas and light dumplings has about 250 calories per serving.
Any of these flavorful soups provide a lighter alternative with all the comfort of a warm bowl of soup.
Conclusion
In summary, a bowl of Olive Garden’s popular chicken gnocchi soup contains roughly 300-400 calories. While rich and creamy, it does provide protein, vitamins, minerals, and healthy fats. To lighten it up, you can request lower fat dairy, less oil, skip the breadsticks, and take half the cheese. Homemade versions can also be prepared with fewer calories by using healthier swaps. And if you want a really low calorie soup, try a veggie, bean, chicken, or dumpling soup for a similar hearty and comforting bowl with under 300 calories.