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Olive Garden vs Texas Roadhouse: which is better for your macros?
The top protein play at Olive Garden is the Chicken Tortelloni Alfredo (112g protein, 1980 cal); Texas Roadhouse answers with the 16oz Sirloin with Mashed Potatoes (125g, 890 cal). Below, all 30 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Olive Garden vs Texas Roadhouse, by the numbers
| Head-to-head | Olive Garden | Texas Roadhouse |
|---|---|---|
| Highest-protein meal | 112g Chicken Tortelloni Alfredo | 125g 16oz Sirloin with Mashed Potatoes |
| Leanest meal | 290 cal Zuppa Toscana, Garden-Fresh Salad & Diet Coke | 350 cal 6oz Sirloin with Green Beans |
| Avg protein per meal | 57g | 63g |
| Avg calories per meal | 866 cal | 638 cal |
| Meals at 425 cal or less | 1 | 3 |
| Low-carb / keto meals | 6 | 3 |
| Vegetarian meals | 1 | 0 |
| Meals tracked | 16 | 14 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 30 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🍝 Olive Garden
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Chicken Tortelloni Alfredo Asiago cheese-filled tortelloni in homemade Alfredo sauce with grilled chicken, topped with Italian cheeses and toasted breadcrumbs | 112g | 1980 |
| 2 | Grilled Chicken Parmigiana Grilled chicken breast topped with marinara and melted mozzarella, served with spaghetti (Gluten-Sensitive menu listing) | 75g | 810 |
| 3 | Tour of Italy Trio of Olive Garden classics: Lasagna Classico, Chicken Parmigiana, and Fettuccine Alfredo served together on one plate (dinner portion) | 72g | 1550 |
| 4 | Stuffed Chicken Marsala Chicken breast stuffed with Italian cheeses, topped with a mushroom Marsala wine sauce, served with mashed potatoes (dinner portion) | 70g | 1170 |
| 5 | Grilled Chicken Margherita, Garden-Fresh Salad & Diet Coke Grilled chicken topped with tomato, mozzarella, pesto and lemon garlic sauce (650 cal), paired with the Garden-Fresh Salad — no dressing, no croutons (70 cal) — and a Diet Coke (0 cal) — a complete high-protein low-carb dinner | 67g | 720 |
🥩 Texas Roadhouse
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | 16oz Sirloin with Mashed Potatoes 16 oz sirloin steak, grilled, with butter-finished mashed potatoes | 125g | 890 |
| 2 | 11oz Sirloin with Baked Potato 11 oz sirloin steak, grilled, with a plain baked potato | 91g | 840 |
| 3 | 11oz Sirloin with Seasoned Rice 11 oz sirloin steak, grilled, with a side of butter-finished seasoned rice | 90g | 820 |
| 4 | 10oz Ft. Worth Ribeye with Sweet Potato 10 oz bone-in ribeye, grilled, with a plain sweet potato | 71g | 1150 |
| 5 | 8oz New York Strip with Green Beans 8 oz New York strip steak, grilled, with a side of green beans | 63g | 520 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
Texas Roadhouse takes it. Its leanest high-protein pick, the 6oz Sirloin with Green Beans, packs 52g of protein into 350 calories — 14.9g per 100 cal, ahead of Olive Garden's best (Chicken Piccata, Garden-Fresh Salad & Diet Coke, 63g for 570 cal, 11.1g per 100 cal). Texas Roadhouse lists 3 meals at 425 calories or less; Olive Garden has 1.
Bulking
Texas Roadhouse wins on raw protein. The 16oz Sirloin with Mashed Potatoes tops out at 125g (890 cal), beating Olive Garden's biggest hitter, the Chicken Tortelloni Alfredo, at 112g. For repeat trips, Texas Roadhouse has 13 meals with 30g+ protein vs 15 at Olive Garden.
Keto
Olive Garden is the keto-friendlier menu with 6 low-carb meals vs 3 at Texas Roadhouse. Best keto pick: the Grilled Chicken Margherita, Garden-Fresh Salad & Diet Coke — 67g protein, 26g carbs, 720 calories. At Texas Roadhouse, the 8oz New York Strip with Green Beans (63g protein, 14g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Olive Garden menu → · full Texas Roadhouse menu → · all chains ranked →
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Settle Olive Garden vs Texas Roadhouse with your own macros.
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