Olive Garden Zuppa Toscana: Calories, Nutrition and Health Benefits

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Olive Garden Zuppa Toscana has 220 calories per serving (about 1 cup): 15 g of fat, 15 g of carbohydrate, 7 g of protein, 2 g of fiber and 790 mg of sodium. The spicy Italian sausage supplies most of the fat and calories, and the potato and kale add the carbohydrate and fiber.

Quick Nutrition Facts

Per 1 serving (about 1 cup)

Nutrient	Amount
Calories	220 kcal
Protein	7g
Carbohydrates	15g
Fiber	2g
Sugars	2g
Fat	15g
Sodium	790 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

The calories are modest, but 7 g of saturated fat (35% of the Daily Value) and 790 mg of sodium (34%) come in one cup. A bowl, or a cup with the unlimited breadsticks, easily doubles both. The Dietary Guidelines for Americans cap sodium at 2,300 mg a day and saturated fat at 10% of calories, so one cup uses about a third of the sodium limit before the rest of the meal. The soup has 15 g of carbohydrate and only 2 g of sugar, so it is gentle on blood sugar. At home you can cut the saturated fat by using turkey or chicken sausage, swapping heavy cream for evaporated milk, and adding extra kale.

Myth Busters

MYTH #1: Zuppa Toscana is a light soup because it has vegetables.

TRUTH: One serving has 220 kcal and 15 g of fat, and about 61% of the calories come from fat, mostly from the sausage and cream. The kale and potato add only 2 g of fiber. Olive Garden Nutrition Information (PDF); Calories in Olive Garden Zuppa Toscana Soup (CalorieKing)

MYTH #2: Soup is always low in sodium compared with a main dish.

TRUTH: One serving has 790 mg of sodium, 34% of the Daily Value, and a restaurant bowl holds more. The FDA advises limiting sodium to 2,300 mg a day. Olive Garden Nutrition Information (PDF); Sodium in Your Diet

MYTH #3: The calories on the menu are for the whole bowl.

TRUTH: Olive Garden lists 220 kcal per serving, and the to-go size is labeled per serving with one container feeding two. A large bowl or second helping adds up from there. Olive Garden Nutrition Information (PDF); Zuppa Toscana (Olive Garden menu page)

MYTH #4: Zuppa Toscana is a poor choice for blood sugar because it has potatoes.

TRUTH: A serving has 15 g of carbohydrate and 2 g of sugar, which is one carb serving on the ADA's 15 g system. The fat and protein from the sausage slow the rise. Olive Garden Nutrition Information (PDF); Carb counting and diabetes

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		220 kcal per cup is reasonable, but 61% of calories come from fat and there is only 7 g of protein. A bowl plus breadsticks pushes the meal past 500 kcal. Olive Garden Nutrition Information (PDF)
Blood Sugar Control		Only 15 g of carbohydrate and 2 g of sugar per serving, with fat, protein and 2 g of fiber to slow absorption. Olive Garden Nutrition Information (PDF); Carb counting and diabetes
Heart Health		7 g of saturated fat (35% of the Daily Value) and 790 mg of sodium (34%) in one serving. Olive Garden Nutrition Information (PDF); Dietary Guidelines for Americans, 2020-2025; Sodium in Your Diet
Muscle Gain		7 g of protein is low for 220 kcal. It works as a side next to a protein-rich main, not as the protein source. Olive Garden Nutrition Information (PDF)
Occasional Treat		A satisfying, filling cup at 220 kcal that fits easily into a meal when you skip the second serving of breadsticks. Olive Garden Nutrition Information (PDF); Calories in Olive Garden Zuppa Toscana Soup (CalorieKing)

PERSONALIZED NUTRITION

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Blood Sugar Response to Olive Garden Zuppa Toscana

A serving has 15 g of carbohydrate, 2 g of sugar, 2 g of fiber and 15 g of fat. Expect a gentle rise of about 25 mg/dL that peaks around 45 to 60 minutes and returns to baseline in 2 to 3 hours. This is a modeled estimate from the carbohydrate and fat content for a person without diabetes, not a measured trace for this soup. The fat and protein from the sausage slow the potato starch. Olive Garden Nutrition Information (PDF); Carb counting and diabetes

Estimated Blood Sugar Response (1 serving, about 1 cup)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary with the portion, what else you ate and activity.

How to flatten the spike

Stop at one cup and add a side salad instead of a second serving.
Skip or share the breadsticks, which add refined carbohydrate and calories on top of the soup.
Eat the kale and potato along with the sausage rather than on their own.
If you count carbs, log one serving as about 1 carb serving of 15 g.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Zuppa Toscana means Tuscan soup in Italian, but the creamy version with spicy Italian sausage, russet potatoes and kale is an American restaurant creation tied to Olive Garden, where it is one of the best-known soups on the menu. It is served with the chain's breadsticks, and copycat recipes are common in US home kitchens because the ingredients are cheap and the soup freezes well.

Compare & Substitute

Olive Garden Zuppa Toscana vs Similar Foods

Nutrient	Minestrone soup, 1 cup (estimated)	Homemade Zuppa Toscana with turkey sausage and evaporated milk, 1 cup (estimated)	Creamy chicken and potato soup, 1 cup (estimated)
Calories	110 kcal	180 kcal	230 kcal
Protein	5g	12g	11g
Carbohydrates	17g	16g	22g
Fat	1g	8g	12g

Frequently Asked Questions

How many calories are in Olive Garden Zuppa Toscana?

One serving has 220 calories on Olive Garden's nutrition information, with 15 g of fat, 15 g of carbohydrate and 7 g of protein. A larger bowl has more.

How many carbs are in Zuppa Toscana?

One serving has 15 g of total carbohydrate and 2 g of fiber, so about 13 g net carbs. Sugar is 2 g.

Is Zuppa Toscana high in sodium?

Yes. One serving has 790 mg of sodium, 34% of the Daily Value. A bowl and breadsticks together can reach half of the 2,300 mg daily limit.

Is Olive Garden Zuppa Toscana gluten free?

Olive Garden lists Zuppa Toscana on its Gluten Sensitive menu with the same 220 kcal. Check with the restaurant about cross-contact if you have celiac disease.

How can I make Zuppa Toscana lighter at home?

Use turkey or chicken sausage, replace the heavy cream with evaporated milk or half-and-half, and add extra kale. That can cut calories and saturated fat by roughly a third, depending on the recipe.