Eating healthy can be challenging when dining out, especially at chain restaurants that are known for serving indulgent comfort foods. However, most restaurants offer lighter options like salads that can help limit calorie intake. Applebee’s is a popular casual dining chain with an extensive menu that features burgers, pastas, steaks and more. But for health-conscious diners, Applebee’s house salad is a lower calorie choice worth considering.
Applebee’s Nutrition Information
Applebee’s provides nutrition information for all menu items online. This allows customers to view the calorie count and full nutritional breakdown of any dish prior to ordering. For the Applebee’s house salad without any add-ons, the basic nutrition facts are:
| Calories | 150 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 460mg |
| Total Carbohydrates | 12g |
| Dietary Fiber | 2g |
| Sugars | 10g |
| Protein | 3g |
So the base Applebee’s house salad without any add-ons contains 150 calories. This provides a lighter starting point for customizing your salad.
Salad Add-Ons and Dressings
While the plain house salad is 150 calories, the total can change significantly depending on what you add to it. Applebee’s offers a variety of salad add-ons and dressings that impact the nutrition counts.
Proteins
Adding grilled or crispy chicken will add the most calories of the protein options:
- Grilled chicken – adds 120 calories
- Crispy chicken – adds 260 calories
- Shrimp – adds 50 calories
Going grilled instead of crispy for the chicken can slash the calories in half. Shrimp adds the least amount of additional calories.
Cheeses
The cheese crumbles offered are:
- Blue cheese – adds 48 calories
- Feta – adds 45 calories
Blue cheese and feta add a similar calorie amount.
Other Add-Ons
Some other common salad add-ons and their calorie counts are:
- Bacon – adds 43 calories
- Avocado – adds 114 calories
- Egg – adds 77 calories
- Breadsticks – adds 210 calories
Bacon and egg provide protein without too many extra calories. Avocado adds healthy fats. Breadsticks on a salad can nearly double the calorie count, so these are best skipped if watching calories.
Dressings
Finally, the dressing choice makes a major difference. Applebee’s offers several dressings, with the lowest and highest calorie options being:
- Fat-free Italian – adds 20 calories
- Ranch – adds 340 calories
Choosing a lower calorie dressing like the fat-free Italian can save hundreds of calories compared to higher fat dressings like ranch.
Lowest Calorie Salad Combination
If trying to select the lowest calorie Applebee’s house salad combination, here is one option:
- House salad (no add-ons) – 150 calories
- Shrimp – adds 50 calories
- Fat-free Italian dressing – adds 20 calories
This salad with shrimp and fat-free dressing totals just 220 calories.
Compare that to a salad with crispy chicken, bacon, cheese, avocado and ranch dressing, which could add up to over 1,000 calories.
So customizing the salad with lower calorie ingredients can make a significant difference.
Nutrition Tips
Here are some tips to build an even healthier Applebee’s salad while still limiting calories:
- Ask for dressing on the side and use a smaller amount
- Choose grilled chicken or shrimp for lean protein
- Load up on veggies like tomatoes, onions, peppers
- Skip croutons, bacon, cheese, avocado if watching calories
- Opt for balsamic, Italian, or oil & vinegar dressings
- Avoid creamy, cheese-based dressings
Making substitutions like grilled chicken instead of crispy and getting dressing on the side can save hundreds of calories. Picking vegetables over extras like croutons and cheese also reduces the calorie count while adding nutrients.
Low Calorie Dressing Options
To recap, here are the lowest calorie dressings at Applebee’s and how many calories each adds to your salad:
- Fat-free Italian – 20 calories
- Balsamic Vinaigrette – 45 calories
- Vinegar and Oil – 70 calories
- Apple Cider Vinaigrette – 80 calories
- Raspberry Vinaigrette – 90 calories
Opting for a fat-free or vinegar-based dressing can keep the calorie count under 100 calories per serving. Going with a creamy dressing can add over 300 calories instead.
Higher Calorie Add-Ons to Avoid
It’s best to avoid these higher calorie salad add-ons if watching your calorie intake:
- Crispy chicken – adds 260 calories
- Breadsticks – add 210 calories
- Ranch dressing – adds 340 calories
- Bacon – adds 43 calories
- Avocado – adds 114 calories
- Cheese – adds 45-48 calories
While ingredients like avocado and cheese are healthy, they come with a lot of extra calories. Bacon, breadsticks and fried chicken can also pile on calories quickly.
Healthiest Salad Combinations
To maximize nutrition in your Applebee’s salad while controlling calories, opt for combos like:
- Romaine lettuce + grilled chicken + veggies + balsamic dressing
- Mixed greens + shrimp + peppers + fat-free Italian dressing
- Romaine + onions + tomatoes + hardboiled egg + apple cider dressing
These salads focus on lean proteins like chicken and shrimp, lots of fresh vegetables, and lighter dressings. The result is a flavorful, filling and nutritious salad under 300 calories.
Conclusion
The base Applebee’s house salad without any add-ons contains 150 calories. But customized with fried chicken, bacon, cheese and creamy dressing, the total can top 1,000+ calories. To keep your salad relatively low in calories, choose grilled chicken or shrimp, load up on vegetable toppings, and opt for a vinaigrette or fat-free dressing. With smart choices, you can build a satisfying Applebee’s salad containing under 300 calories and plenty of nutrients. Making healthier substitutions allows you to enjoy eating out without sabotaging your healthy eating goals.