Olive Garden’s chicken gnocchi soup is a popular soup choice on their menu. It features small gnocchi dumplings, pieces of chicken, spinach, and carrots in a creamy broth. While tasty, many customers wonder about the nutritional content of this soup. Let’s take a detailed look at the nutrition facts for Olive Garden’s chicken gnocchi soup.
Calories
A regular bowl of Olive Garden chicken gnocchi soup contains 270 calories. This represents about 13% of a 2,000 calorie daily diet. The calories come mostly from fat (100 calories) and carbohydrates (110 calories). There are also 60 calories from protein.
Here is a breakdown of the calorie content in 1 bowl (270g) of Olive Garden chicken gnocchi soup:
- Total Calories: 270
- Calories from Fat: 100
- Calories from Carbs: 110
- Calories from Protein: 60
While the calorie content is moderately high, it is reasonable for a hearty soup like this. Some lower calorie options at Olive Garden include minestrone soup (220 calories) or garden fresh salad with light Italian dressing (80 calories).
Fat
There are 11g of fat in a bowl of Olive Garden chicken gnocchi soup. This represents 17% of the recommended daily value.
The 11g of fat consists mostly of:
- Saturated Fat: 4.5g
- Trans Fat: 0g
- Unsaturated Fat: 3.5g
The saturated fat content is quite high, coming from the cream and cheese used to make the broth. This soup is certainly not low in fat. Healthier options with less saturated fat include the minestrone soup or a salad.
Carbohydrates
A bowl of chicken gnocchi soup has 26g of carbohydrates, which is 9% of the daily recommended value. These carbs are divided into:
- Dietary Fiber: 2g
- Sugars: 3g
- Added Sugars: 0g
- Starch: 21g
The carbohydrates come mainly from the gnocchi pasta dumplings, which are made from potatoes. The added sugars are quite low. This soup has a moderate carbohydrate content that fits well into a balanced meal.
Protein
There are 12g of protein in Olive Garden’s chicken gnocchi soup. This represents 24% of the daily recommended value for protein.
The protein comes primarily from the chicken and provides a good amount for one soup serving. Protein helps keep you full and satisfied after a meal.
Vitamins and Minerals
Olive Garden chicken gnocchi soup contains a variety of vitamins and minerals, including:
- Vitamin A: 45% DV
- Vitamin C: 15% DV
- Calcium: 10% DV
- Iron: 15% DV
- Potassium: 10% DV
These percentages are based on a daily value of 2,000 calories. Excellent sources of vitamins and minerals in this soup include:
- Spinach – Vitamin A, Vitamin C, Vitamin K, iron
- Carrots – Vitamin A, Vitamin K
- Cheese – Calcium
- Cream – Vitamin A
This soup provides good amounts of important vitamins and minerals, adding to its nutritional value.
Sodium
A regular bowl of Olive Garden’s chicken gnocchi soup contains 770mg of sodium. This is 32% of the daily recommended upper limit for sodium intake.
The high sodium content comes from:
- Cheese
- Cream or milk
- Salt added in cooking
The high sodium means this soup should be consumed in moderation, especially by individuals on a low sodium diet.
Other Nutrients
Olive Garden chicken gnocchi soup provides smaller amounts of other nutrients including:
- Cholesterol: 30mg
- Sugar Alcohols: 0g
- Caffeine: 0mg
It’s worth noting the soup contains 30mg of cholesterol, which comes from the cream and cheese. The sugar alcohols and caffeine content are negligible.
Conclusion
In conclusion, Olive Garden’s chicken gnocchi soup offers a tasty creamy flavor along with good nutrition. It provides 270 calories per bowl, plus satisfying protein, vitamins, and minerals. However, the soup is also high in saturated fat and sodium. Overall, the chicken gnocchi soup can be enjoyed in moderation as part of a balanced diet.
Nutrition Facts Table
Here is the nutrition facts table for Olive Garden chicken gnocchi soup in a visual format:
| Nutrient | Per Bowl (270g) | % Daily Value |
|---|---|---|
| Calories | 270 | 13% |
| Fat | 11g | 17% |
| Saturated Fat | 4.5g | 23% |
| Trans Fat | 0g | |
| Cholesterol | 30mg | 10% |
| Sodium | 770mg | 32% |
| Carbohydrates | 26g | 9% |
| Dietary Fiber | 2g | 8% |
| Sugars | 3g | |
| Added Sugars | 0g | |
| Protein | 12g | 24% |
| Vitamin A | 45% | DV |
| Vitamin C | 15% | DV |
| Calcium | 10% | DV |
| Iron | 15% | DV |
| Potassium | 10% | DV |
DV = Daily Value based on 2,000 calorie diet
Health Benefits
Despite being high in calories, fat, and sodium, Olive Garden’s chicken gnocchi soup still provides some important health benefits:
1. Spinach
The spinach gives you phytonutrients, vitamin K, and antioxidant protection for your cells.
2. Carrots
The carrots provide vitamin A from beta-carotene to support vision health and your immune system.
3. Protein
There’s 12g protein per bowl for muscle recovery, satiety, and sustained energy levels.
4. Potassium
With 10% DV potassium, the soup supports healthy fluid balance and blood pressure.
5. Immune Support
Nutrients like vitamin A, vitamin C, and zinc boost immunity against viruses and infections.
So while high in fat and sodium, the nutritious vegetables, protein, and minerals still impart some decent health benefits.
Alternatives for a Healthier Soup
For customers looking for a healthier lower calorie soup at Olive Garden, there are a few good options:
1. Minestrone Soup
Minestrone soup has just 220 calories and 5g of fat per bowl. It also provides vegetables, beans, and pasta.
2. Garden Fresh Salad
Start your meal with a garden fresh salad with light Italian dressing for just 80 calories and 5g fat.
3. Zuppa Toscana
Zuppa Toscana features kale and sausage in a broth with 270 calories per bowl.
4. Chicken & Gnocchi Soup (Small Portion)
Order a smaller portion of the chicken gnocchi soup to reduce the calories, fat, and sodium.
Making It Healthier
If you want to enjoy the chicken gnocchi soup while making it a bit healthier, consider these tips:
Choose Lower Sodium Options
Opt for lower sodium versions of ingredients like reduced sodium chicken broth and low-sodium cheeses.
Increase Vegetables
Pack more spinach, carrots, mushrooms or zucchini into the soup to increase the fiber, vitamins and minerals.
Use Leaner Proteins
Substitute lean turkey breast or chicken breast to reduce some of the saturated fat.
Balance with Salad
Eat the soup with a garden fresh salad to increase nutrition and fiber.
Avoid Breadsticks
Skip the high-calorie breadsticks to save yourself up to 200 calories.
Request Light Cream
Ask for light cream or milk to lower the saturated fat and calories.
Watch Portions
Stick to a smaller bowl size to keep portions and calories under control.
With some simple modifications and smart sides, you can enjoy Olive Garden’s popular soup while maintaining a healthy diet.
Recipe to Make Healthier at Home
You can also make a healthier version of chicken gnocchi soup at home. Here is a recipe:
Ingredients
- 2 tsp olive oil
- 1 onion, diced
- 3 carrots, chopped
- 4 cloves garlic, minced
- 5 cups reduced-sodium chicken broth
- 2 cups chopped spinach
- 1 lb boneless, skinless chicken thighs
- 1 cup low-fat milk
- 1/4 cup flour
- 1 cup low-fat shredded mozzarella cheese
- 16 oz prepared gnocchi
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot over medium heat. Add onion and carrots and cook 5 minutes until softened.
- Add garlic and cook 1 minute more. Pour in chicken broth and spinach. Add chicken thighs.
- Bring soup to a boil, then reduce heat and simmer 20 minutes.
- Remove cooked chicken thighs from soup. Shred chicken meat once cooled and set aside.
- In a small bowl, mix together milk and flour. Stir into soup to thicken.
- Add shredded chicken back to pot along with mozzarella. Cook 5 more minutes until cheese melts.
- Add gnocchi and cook 3-4 minutes until warm and floating.
- Season with salt and pepper.
This homemade version uses low-fat dairy, reduced sodium broth, lean chicken thighs, and lots of vegetables to lighten it up. You control the amount of cream and cheese for a healthier soup.
The Bottom Line
Olive Garden’s popular chicken gnocchi soup can be part of a healthy diet when enjoyed in moderation. While high in saturated fat, sodium, and calories, it does deliver protein, vitamins, and minerals from ingredients like spinach, carrots, and chicken. Lightening it up with simple tweaks or making it yourself at home are great options for keeping this soup in your routine.