Olive Garden Seed Oil Report Card
Source: Olive Garden U.S. Allergen Guide, August 2026. Fried in soy oil
Based on our menu research, Olive Garden cooks with: soybean oil. Across the 156 menu items we analyzed, it averages 6.6g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Olive Garden fry in? The full answer
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Safest Orders at Olive Garden
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Pasta e Fagioli Soup + Italian Bottled Water, 1.1g total
| Item | PUFA |
|---|---|
| Minestrone Soup | 0.6g |
| Pasta e Fagioli Soup | 1.1g |
| Zuppa Toscana Soup | 2.4g |
| 6 oz. Sirloin | 3.5g |
| Lighter Lasagna Classico | 3.5g |
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Build my orderWhat to Avoid at Olive Garden
| Item | PUFA |
|---|---|
| Shrimp Fritto Misto | 47.4g |
| Spinach Artichoke Dip | 38.5g |
| Lasagna Fritta | 23.3g |
| Chicken Alfredo with Crispy Chicken Fritta | 22.2g |
| Eggplant Parmigiana | 20.0g |
Every Olive Garden item, ranked
All 156 items we have for Olive Garden, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Fresh Brewed Iced Tea | 0.0g |
| Mango-Passion Fruit Iced Tea | 0.0g |
| Bellini Peach-Raspberry Iced Tea | 0.0g |
| Sweet Pear Limonata | 0.0g |
| Strawberry-Passion Fruit Limonata | 0.0g |
| Cranberry Juice | 0.0g |
| Minute Maid Lemonade | 0.0g |
| Tomato Juice | 0.0g |
| Kids Grapes | 0.0g |
| Coke Zero | 0.0g |
| Coffee | 0.0g |
| Italian Bottled Water | 0.0g |
| Coke | 0.0g |
| Sprite | 0.0g |
| Kids Strawberry Smoothie | 0.0g |
| Classic Lemonade | 0.0g |
| Diet Coke | 0.0g |
| Hot Tea | 0.0g |
| Half Tea + Half Lemonade | 0.0g |
| Apple Juice | 0.0g |
| Orange Juice | 0.0g |
| Dr Pepper | 0.0g |
| Kids Peach Smoothie | 0.0g |
| Raspberry Lemonade | 0.0g |
| Grapefruit Juice | 0.0g |
| Gallon Bellini Peach-Raspberry Iced Tea | 0.0g |
| Gallon Half Iced Tea + Half Lemonade | 0.0g |
| Gallon Mango-Passion Fruit Iced Tea | 0.0g |
| Gallon Raspberry Iced Tea | 0.0g |
| Gallon Iced Tea (Unsweetened) | 0.0g |
| 2-Liter Coke | 0.0g |
| 2-Liter Diet Coke | 0.0g |
| 2-Liter Sprite | 0.0g |
| Lavazza Espresso | 0.1g |
| Kids 1% Chocolate Milk | 0.1g |
| Kids 1% Milk | 0.1g |
| Pineapple Juice | 0.2g |
| Cappuccino | 0.3g |
| Iced Coffee | 0.4g |
| Vanilla Iced Coffee | 0.4g |
| Kids Whole Chocolate Milk | 0.4g |
| Caramel Iced Coffee | 0.4g |
| Marinara | 0.5g |
| Minestrone Soup | 0.6g |
| Five Cheese Marinara | 1.0g |
| Pasta e Fagioli Soup | 1.1g |
| House Salad (no dressing) | 1.2g |
| Side of Grilled Chicken | 1.2g |
| Strawberry Cream Cake | 1.4g |
| Breadstick (1pc) | 1.5g |
| Kids Macaroni & Cheese | 1.7g |
| Alfredo | 2.0g |
| Kids Pizza | 2.1g |
| Sicilian Cheesecake | 2.3g |
| Zuppa Toscana Soup | 2.4g |
| Mashed Potatoes | 2.8g |
| Spicy Alfredo | 2.9g |
| Kids Cheese Ravioli | 3.2g |
| 6 oz. Sirloin | 3.5g |
| Lighter Lasagna Classico | 3.5g |
| Lunch Lasagna Classico | 3.5g |
| Kids Rotini with Marinara | 3.6g |
| Kids Rotini with Meat Sauce | 3.7g |
| Chicken & Gnocchi Soup | 4.1g |
| Side of Meatballs (3) | 4.1g |
| Lunch Cheese Ravioli with Meat Sauce | 4.1g |
| Lighter Cheese Ravioli with Meat Sauce | 4.1g |
| Black Tie Mousse Cake | 4.3g |
| Lighter Cheese Ravioli | 4.4g |
| Lunch Cheese Ravioli | 4.4g |
| Tiramisu | 5.0g |
| Meatballs Parmigiana | 5.0g |
| Lighter Fettuccine Alfredo | 5.0g |
| Lunch Fettuccine Alfredo | 5.0g |
| Pumpkin Cookie Butter Cheesecake | 5.3g |
| Lunch Spaghetti | 5.4g |
| Kids Grilled Chicken with Rotini | 5.4g |
| Marinara (Large) | 5.4g |
| Alfredo (Large) | 5.6g |
| Steak Gorgonzola Alfredo | 5.8g |
| Lunch Spicy Alfredo Fettuccine | 5.8g |
| Lighter Spicy Alfredo Fettuccine | 5.8g |
| Lunch Shrimp Scampi | 5.9g |
| House Salad | 6.0g |
| Ravioli di Portobello | 6.0g |
| Four Cheese Manicotti | 6.0g |
| Five Cheese Marinara (Large) | 6.1g |
| Lunch Spaghetti with Meat Sauce | 6.4g |
| Lighter Five Cheese Ziti | 6.5g |
| Lunch Five Cheese Ziti | 6.5g |
| Spicy Alfredo (Large) | 6.5g |
| Stuffed Mushrooms | 7.0g |
| Lasagna Classico | 7.0g |
| Braised Beef Tortelloni | 7.0g |
| Spaghetti with Marinara | 7.2g |
| Gluten-Free Rotini with Marinara | 7.2g |
| Side of Crispy Chicken Fritta | 7.2g |
| Creamy Mushroom Ravioli | 7.4g |
| Stuffed Ziti Fritta | 7.5g |
| Spaghetti with Meat Sauce | 7.5g |
| Gluten-Free Rotini with Meat Sauce | 7.5g |
| Cheese Ravioli | 7.7g |
| Parmesan Garlic Broccoli | 7.8g |
| Chocolate Brownie Lasagna | 8.0g |
| Lighter Spaghetti & Meatballs | 8.0g |
| Lunch Spaghetti & Meatballs | 8.0g |
| Spicy Alfredo Fettuccine | 8.0g |
| Cheese Ravioli with Meat Sauce | 8.2g |
| Lunch Spaghetti & Meatballs with Marinara | 8.3g |
| Kids French Fries | 8.4g |
| Ravioli Carbonara | 8.5g |
| Kids Chicken Fingers | 9.0g |
| Shrimp Alfredo | 9.1g |
| Seafood Alfredo | 9.1g |
| 6 oz. Tuscan Sirloin (Gluten Sensitive) | 9.5g |
| Herb-Grilled Salmon | 10.0g |
| Side of Meat Sauce (Large) | 10.0g |
| Shrimp Carbonara | 10.1g |
| Grilled Chicken Parmigiana (Gluten Sensitive) | 10.6g |
| Lunch Spaghetti with Meat Sauce & Italian Sausage | 10.9g |
| Lighter Spaghetti with Meat Sauce & Italian Sausage | 10.9g |
| Spaghetti & Meatballs | 11.0g |
| Fettuccine Alfredo | 11.0g |
| Calabrian Shrimp Bucatini | 11.7g |
| Chicken Piccata | 12.0g |
| Toasted Ravioli | 12.5g |
| Side of Italian Sausage (2) | 12.7g |
| Chocolate Lasagna | 13.0g |
| Chicken Alfredo | 14.0g |
| Five Cheese Ziti al Forno | 14.0g |
| Lighter Chicken Parmigiana | 14.4g |
| Lunch Chicken Parmigiana | 14.4g |
| Chicken Tortelloni Alfredo | 14.5g |
| Spicy Ranch | 14.5g |
| Calabrian Steak & Shrimp Bucatini | 14.8g |
| Calabrian Steak Bucatini | 14.8g |
| Shrimp Scampi | 15.0g |
| Stuffed Chicken Marsala | 15.1g |
| Calamari | 16.0g |
| Chicken Scampi | 16.0g |
| Chicken Parmigiana | 16.0g |
| Chicken & Shrimp Carbonara | 16.7g |
| Lighter Eggplant Parmigiana | 16.7g |
| Lunch Eggplant Parmigiana | 16.7g |
| Warm Italian Doughnuts | 16.8g |
| Ranch | 17.0g |
| Grilled Chicken Margherita | 17.5g |
| Tour of Italy | 18.0g |
| Spaghetti with Meat Sauce & Italian Sausage | 18.2g |
| Fried Mozzarella | 18.4g |
| Eggplant Parmigiana | 20.0g |
| Chicken Alfredo with Crispy Chicken Fritta | 22.2g |
| Lasagna Fritta | 23.3g |
| Spinach Artichoke Dip | 38.5g |
| Shrimp Fritto Misto | 47.4g |
Fry Oil History at Olive Garden
Cooking in zero trans fat canola oil since December 2006.
The same Darden announcement on December 13, 2006 covered Olive Garden, with the full changeover due by the end of November 2007. Darden said the new canola oils came out of 18 months of testing and customer feedback. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does Olive Garden use seed oils?
Based on our menu research, Olive Garden cooks with: soybean oil. Across the 156 menu items we analyzed, it averages 6.6g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Olive Garden cook with?
Our research indicates: Soybean oil blend throughout: fryer oil, pasta cooking oil, breadstick brushing oil (soybean blend), and house Italian dressing (soybean oil listed first in ingredients). PUFA fraction ~0.55. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Olive Garden use beef tallow?
No. Our research indicates Olive Garden cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Olive Garden seed oil free?
No. Our research indicates Olive Garden cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Olive Garden?
Pasta e Fagioli Soup is the lowest-PUFA item we analyzed at Olive Garden, at an estimated 1.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Olive Garden?
Shrimp Fritto Misto is the highest-PUFA item we analyzed at Olive Garden, at an estimated 47.4g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Olive Garden lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.