Quick Answer
A Southwest chicken salad from Applebee’s contains approximately 490-700 calories, depending on the dressing and other ingredients chosen. The salad itself contains around 300 calories, while the dressings add an additional 190-400 calories.
Calories in Each Ingredient
The Southwest chicken salad at Applebee’s is made up of the following main ingredients:
- Romaine lettuce – 15 calories
- Shredded Monterey Jack and cheddar cheese – 180 calories
- Diced tomatoes – 15 calories
- Black bean corn salsa – 90 calories
- Tortilla strips – 120 calories
- Grilled chicken – 120 calories
So the salad alone without any dressing is around 540 calories. Here are the calorie counts for the different dressing options:
| Dressing | Calories |
|---|---|
| Ranch | 400 |
| Southwest ranch | 400 |
| Honey mustard | 320 |
| Reduced-fat vinaigrette | 190 |
So with dressing, the total calories in a Southwest chicken salad from Applebee’s ranges from:
- 730 calories (with reduced-fat vinaigrette)
- 940 calories (with ranch or southwest ranch dressing)
- 860 calories (with honey mustard dressing)
You can further customize the salad by adding ingredients like avocado, bacon bits, blue cheese crumbles, etc. Each additional ingredient will add 30-150 calories.
Nutrition Facts
Here are the full nutrition facts for an Applebee’s Southwest chicken salad with ranch dressing (940 calories):
- Total Fat: 60g
- Saturated Fat: 10g
- Cholesterol: 105mg
- Sodium: 1570mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 5g
- Protein: 47g
- Vitamin A: 15%
- Vitamin C: 15%
- Calcium: 25%
- Iron: 15%
As you can see, while the salad provides protein, vitamins, and minerals, it is very high in calories, fat, and sodium when paired with a creamy dressing like ranch. A vinaigrette dressing is a healthier option.
Ways to Make the Salad Healthier
Here are some tips for lightening up an Applebee’s Southwest chicken salad:
- Opt for light vinaigrette dressing or ask for dressing on the side.
- Skip the tortilla strips.
- Choose grilled or roasted chicken over crispy chicken.
- Skip the cheese or only use half.
- Ask for extra veggies like peppers, onion, corn, etc.
- Avoid adding bacon, avocado, or other higher-calorie toppings.
Making a few simple swaps and dressing adjustments can save you several hundred calories. Pairing your salad with a low-calorie side like fruit or steamed veggies instead of fries can also help lighten up your meal.
Conclusion
An Applebee’s Southwest chicken salad contains around 300 calories on its own. But creamy dressings like ranch can add 400 calories, bringing the total to 700-940 calories. Choosing lighter dressing options, skipping high-calorie toppings, and pairing with lower-calorie side dishes are ways to enjoy this salad while still watching your calorie intake. Check the nutrition facts and make smart customizations for a healthier meal.
