Shrimp scampi is a popular dish at many Italian-American restaurants like Olive Garden. It typically consists of shrimp sautéed in butter and garlic, served over pasta. While shrimp scampi tastes delicious, some people wonder whether it’s actually a nutritious choice or an indulgent meal high in calories, fat, and sodium.
Is shrimp high in cholesterol?
Shrimp naturally contains high amounts of cholesterol. A 3-ounce serving of shrimp contains about 115 mg of cholesterol, which is over a third of the recommended daily intake. However, dietary cholesterol has less of an impact on blood cholesterol levels than was previously believed. Saturated and trans fats have a much greater influence over blood cholesterol.
Nutritional profile of Olive Garden’s shrimp scampi
An order of shrimp scampi from Olive Garden contains 420 calories, 13g fat, 480mg sodium, 36g carbs, and 24g protein. The dish isn’t extremely high or low in any nutrient. It has a decent amount of protein from the shrimp, as well as some carbohydrates from the pasta. The main drawbacks are the high sodium content and saturated fat from the butter. Overall, shrimp scampi falls somewhere in the middle on the healthy eating spectrum – not the worst choice at a restaurant, but not the best either.
Tips for making shrimp scampi healthier
There are some simple modifications you can make to Olive Garden’s shrimp scampi to lighten it up:
- Ask for butter to be used sparingly in cooking
- Request whole wheat or veggie pasta instead of regular pasta
- Increase vegetable content by adding sauteed zucchini or spinach
- Choose grilled shrimp instead of fried shrimp
- Flavor rice with garlic and herbs instead of pasta
- Boost nutrition with side salad instead of breadsticks
Should you avoid shrimp for cholesterol reasons?
People with high cholesterol often try to limit shrimp. However, dietary cholesterol is not as damaging as once believed. Saturated fats have the biggest impact on raising blood cholesterol. Enjoying shrimp occassionally as part of an overall healthy diet is perfectly fine for most people. Those with very high cholesterol levels may still want to limit intake to a few times per month. But for the average healthy individual, shrimp in moderation will not negatively impact cholesterol.
Benefits of shrimp
While shrimp scampi is high in cholesterol, shrimp provides some important nutrients:
- High-quality protein needed for muscle repair and function.
- Vitamin B12, selenium, and iodine.
- Anti-inflammatory omega-3 fatty acids.
- Antioxidants like astaxanthin to reduce cell damage.
Protein is especially important on the Nutrisystem diet since calorie intake is reduced. Shrimp provides protein that helps you feel full and preserves lean muscle mass as you lose weight.
Comparing Olive Garden’s shrimp scampi to other entrees
Olive Garden has over 25 entree options ranging from fried dishes to seafood and chicken. How does shrimp scampi compare nutritionally to other choices on the menu?
Lowest calorie options
- Herb-grilled salmon – 330 calories
- Grilled chicken margherita – 350 calories
- Lemon garlic shrimp – 380 calories
Highest calorie options
- Chicken parmigiana – 1140 calories
- Tour of Italy (chicken, lasagna, fettuccine alfredo) – 2100 calories
- Create your own pasta combinations with meats, cream sauces – 700-1200 calories
Shrimp scampi falls somewhere in the middle at 420 calories per serving. Choosing one of Olive Garden’s lighter chicken or fish options can slash calories. Going with a create your own pasta with a cream sauce can double or triple calories.
Should you avoid carbs on a diet?
Since shrimp scampi is served over pasta, some dieters may wonder if they should avoid the carbohydrates. Pasta, breads, rice, and other grains often get a bad reputation in dieting culture. However, carbs are the main fuel source for your body and brain. Severely restricting carbs can cause problems:
- Fatigue, weakness, headaches from low blood sugar.
- Nutrient deficiencies if you cut out whole grains.
- Difficulty sticking to very low carb diets long-term.
Rather than demonizing carbs, focus on getting them from healthy whole food sources like whole wheat pasta, brown rice, starchy vegetables, beans, lentils, and oats. Limit added sugars and refined flour products which spike blood sugar. But don’t avoid carbs altogether. Enjoy shrimp scampi over a modest portion of pasta and you can get both protein and carbs.
Should you avoid gluten?
Gluten-free diets are very popular, but only about 1% of Americans have celiac disease and need to avoid gluten entirely. Research shows that following a gluten-free diet when you don’t have celiac disease or a sensitivity provides no health benefits and may lead to nutrient deficiencies.
Many gluten-free products on the market are highly processed and lacking in nutrients. Olive Garden does offer a few gluten-free pastas, but they may be lower in fiber and nutrients than whole wheat pasta. Most people without celiac disease can enjoy regular pasta in moderation as part of a healthy diet.
Should you go low-fat?
Olive Garden uses butter to cook their shrimp scampi, so some may wonder if they should ask for it without butter to reduce fat. For years, nutritional guidelines focused on cutting fat. But research now shows that overall calories matter more than low fat for weight loss and health.
Rather than just looking at fat, pay attention to the quality of fat. Olive Garden uses real butter rather than margarine or hydrogenated oils which contain trans fats. Small amounts of healthy fats like olive oil, avocado, nuts, and butter can actually benefit health compared to many processed low-fat products full of sugar and additives. Enjoying some butter on your shrimp scampi is perfectly fine. Just be mindful of your overall calorie intake.
Should you avoid sodium?
Olive Garden’s shrimp scampi contains 480mg of sodium, which may seem high if you’re watching your salt intake. For healthy individuals, this single meal likely won’t cause problems. But if you also consumed salty foods for other meals, you could go over the recommended limit of 2300mg per day.
Those with high blood pressure, heart failure, kidney disease and other conditions may need to restrict sodium. Options if you need to lower the sodium in shrimp scampi include:
- Ask for no added salt in cooking.
- Choose lower sodium sauces and dressings.
- Skip the creamy soup or salad dressing that day.
- Focus on getting potassium from fruits, veggies, beans.
Overall, the sodium in one order of shrimp scampi at Olive Garden isn’t excessive. But those on sodium-restricted diets may need to make modifications.
Should you avoid additives and preservatives?
Some people try to avoid additives, preservatives, artificial colors, and other synthetic ingredients added to food. Olive Garden uses fresh, natural ingredients to prepare meals in their kitchens daily. Their shrimp is thawed before cooking, not pre-cooked and frozen. Meals are made to order. So shrimp scampi and other choices at Olive Garden don’t contain as many concerning additives as heavily processed foods. One benefit of dining at restaurants using fresh ingredients is avoiding additives found in packaged foods.
Do restaurant meals cause obesity?
It’s a common belief that eating meals outside the home leads to obesity. Some studies have linked frequency of restaurant eating to higher body weight. But correlation does not prove causation. It could be that people eat out more often because they are busier or less inclined to cook, not because the restaurant meals themselves are fattening.
Obesity is caused by consuming more calories than you burn over an extended period of time. Whether those calories come from a restaurant or your own kitchen does not determine weight gain or loss. You can eat fast food and lose weight, just like you can gain weight eating home cooked meals, if total daily calories are properly managed. So enjoying Olive Garden in moderation as part of an overall healthy diet will not inevitably lead to obesity. Pay attention to your whole diet rather than vilifying restaurants.
Should you only order salads at restaurants?
Sticking to a salad entree seems like a healthy option when dining out. But salads are not necessarily low in calories, especially when loaded with meats, cheeses, fried toppings and creamy dressings. Some Olive Garden salad options exceed 700 calories, more than their lighter shrimp and chicken entrees. So do not assume salads are always the best choice.
Additionally, a shrimp scampi, chicken, or fish entree gives you lean protein, complex carbs, and nutrition. A salad alone is unlikely to fill you up and may leave you still feeling hungry after the meal.
A better strategy is ordering a salad alongside a moderately-sized main course. Share an appetizer or dessert instead of overdoing it. Having salad, soup or vegetables as part of your meal will boost nutrition without the deprivation of only eating a salad.
Should you only dine out for special occasions?
With the perception that restaurants and fast food are unhealthy, some people limit dining out to special occasions like birthdays or anniversaries. But research doesn’t support the idea that you should only rarely eat out.
Occasionally enjoying meals out has benefits like culinary variety in your diet, convenience on busy days, and time with family and friends. Olive Garden uses fresh ingredients and has reasonable options like shrimp scampi that can be part of a nutritious diet. While fast food excess every day isn’t advised, dining out in moderation at restaurants using real food does not need to be reserved for rare special treats.
Can you eat unlimited breadsticks and salad?
Olive Garden famously offers unlimited breadsticks and unlimited salad with entrees. Some diners treat this as challenge to eat as much as possible. But just because these items are unlimited does not mean it’s wise to overdo it. Every breadstick and every salad bowl refill adds more calories. Olive Garden even confirms on their website that these unlimited offerings are “subject to manager’s approval based on your level of satisfaction.” So use common sense to enjoy breadsticks and salad reasonably as part of your meal.
Should you save money by splitting a meal?
Some diners share meals to save money. While this does reduce your bill, it often results in overeating. Most full entrees provide enough food for one average adult. Splitting a shrimp scampi means you’ll likely still want an appetizer, salad, or extras like breadsticks. This drives up calories, fat, sodium and sugar. From a health perspective, you are better off ordering one meal in a moderate portion size. Take half home if you cannot finish. Sharing meals or all-you-can-eat deals promotes overconsumption.
Should you order an appetizer?
Appetizers at Olive Garden range from fried dishes like calamari to baked options like bruschetta or lasagne fritta. In general, sharing a single appetizer is fine as part as balanced meal. However, ordering multiple apps for the table or a full appetizer just for yourself on top of a large entree is unnecessary. Some appetizers are over 700 calories each – essentially an extra meal. Go light on apps to leave room for your entree and save calories.
Should you order extra sauces and dressings?
Breadsticks and salads come with sauces and dressings included. But some diners like to order additional sauces like Alfredo or Caesar dressing on the side. Be mindful that every extra ounce of these high-fat, high-calorie condiments tacks on more calories to your meal. For example:
- 2 oz Alfredo sauce – 180 calories
- 2 oz Caesar dressing – 160 calories
- 2 oz Italian dressing – 140 calories
Avoid ordering extra sauces unless you need them. Stick to the moderate portions you are served with each dish to keep calories under control.
Should you order dessert?
Olive Garden offers delicious Italian desserts like tiramisu and cannoli. But at over 700 calories each, they typically provide half or more of the calories an average adult needs in an entire day. Dessert may be tempting, but ask yourself if you will finish your entire entree first. Skip dessert if you do not have room left after your main meal. Splitting a single dessert between the whole table is another option to enjoy a sweet treat while limiting calories. Dessert every day isn’t necessary, but can be worked into an overall healthy eating plan occasionally in reasonable portions.
Conclusion
Shrimp scampi from Olive Garden provides a tasty combination of shrimp, pasta, garlic, and butter. While high in cholesterol, shrimp is lean and provides beneficial nutrition. At 420 calories per serving, shrimp scampi falls in the middle on Olive Garden’s menu for calories and fat. Overall, this dish can be part of a balanced diet when enjoyed in moderation alongside fruits, vegetables, whole grains, and other healthy choices. Pay attention to your hunger cues, share items if overly large portions, and complete the rest of your day’s calories with nutritious foods. With some adjustments to your ordering and reasonable consumption, Olive Garden’s shrimp scampi can fit into an overall eating pattern that supports good health.
