Applebee’s menu swings pretty wide you’ve got everything from steamed broccoli sides to a burger that clears 1,600 calories on its own. That range is exactly why so many people look up the nutrition info before they order. If you’re trying to eat lighter, bulk up on protein, or just avoid a surprise, knowing what’s actually in your plate helps more than guessing.
Here’s what the numbers actually look like across the menu.
Why Bother Checking
Restaurant portions run bigger than what most people cook at home, and it’s easy to underestimate that until you see it in writing. Checking ahead lets you plan around it instead of finding out after the fact. It also makes swapping sides or picking grilled over fried a lot easier when you already know the gap between them.
Calorie Ranges by Category
| Category | Average Calories |
|---|---|
| Appetizers | 700–1500 |
| Burgers | 900–1700 |
| Salads | 400–1200 |
| Chicken Entrées | 500–1100 |
| Pasta Dishes | 1000–1700 |
| Desserts | 900–1600 |
| Kids Meals | 300–700 |
Fried items and cream-based sauces are what push most of these numbers up.
The Lighter Side of the Menu
If you’re watching calories, these hold up better than most of the menu.
| Item | Calories | Protein |
|---|---|---|
| Grilled Chicken Salad | 420 | 32g |
| Blackened Cajun Salmon | 580 | 45g |
| Shrimp Wonton Stir Fry | 490 | 24g |
| Chicken Tortilla Soup | 280 | 12g |
| Steamed Broccoli Side | 120 | 5g |
The Heavier Side of the Menu
On the other end, a handful of items are built for sharing more than solo eating.
| Item | Calories |
|---|---|
| Classic Bacon Cheeseburger | 1620 |
| Mac & Cheese with Honey Pepper Chicken | 1540 |
| Boneless Wings Platter | 1500+ |
| Triple Chocolate Meltdown | 1620 |
| Riblets Platter | 1450 |
Best Options for Protein
Grilled meats and seafood are where the protein numbers get strong without dragging calories along with them.
| Item | Protein |
|---|---|
| 8 oz Sirloin Steak | 48g |
| Grilled Chicken Breast | 42g |
| Blackened Salmon | 45g |
| Baby Back Ribs | 55g |
| Chicken Caesar Salad | 38g |
Appetizers
These are usually the first thing that adds up without anyone noticing, mostly because they’re shared and people lose track.
| Appetizer | Calories | Sodium |
|---|---|---|
| Mozzarella Sticks | 860 | 2400mg |
| Boneless Wings | 990 | 2700mg |
| Spinach Artichoke Dip | 980 | 2200mg |
| Brew Pub Pretzels | 1160 | 3100mg |
| Onion Rings | 1320 | 2600mg |
Burgers
| Burger | Calories | Protein |
|---|---|---|
| Classic Cheeseburger | 1210 | 52g |
| Whiskey Bacon Burger | 1430 | 58g |
| Quesadilla Burger | 1680 | 62g |
| Impossible Cheeseburger | 1040 | 30g |
Salads
Not every salad is actually light fried chicken and heavy dressing can push one past a burger.
| Salad | Calories | Notes |
|---|---|---|
| House Salad | 210 | No dressing |
| Grilled Chicken Caesar | 790 | Moderate |
| Oriental Chicken Salad | 1450 | Fried chicken adds up |
| Strawberry Chicken Salad | 620 | Lighter pick |
Pasta
This category runs high across the board, mostly because of the cream sauces.
| Pasta Dish | Calories |
|---|---|
| Alfredo Pasta | 1380 |
| Three Cheese Chicken Penne | 1320 |
| Four Cheese Mac & Cheese | 1540 |
| Shrimp Alfredo | 1480 |
Steak and Seafood
Grilled versions here stay reasonable it’s the fried preparations elsewhere on the menu that cause the spikes, not this section.
| Item | Calories | Protein |
|---|---|---|
| 6 oz Sirloin | 580 | 42g |
| 8 oz Sirloin | 720 | 48g |
| Blackened Salmon | 580 | 45g |
| Garlic Shrimp Skillet | 640 | 38g |
Sides
| Side | Calories |
|---|---|
| French Fries | 420 |
| Garlic Mashed Potatoes | 260 |
| Steamed Broccoli | 120 |
| Onion Rings | 480 |
| Rice Pilaf | 230 |
Sodium to Keep an Eye On
Sauces and seasoning blends drive most of the sodium totals up, and a few items stand out.
| Item | Sodium |
|---|---|
| Boneless Wings | 2700mg |
| Brew Pub Pretzels | 3100mg |
| Riblets Basket | 2900mg |
| Alfredo Pasta | 2800mg |
Small Changes That Actually Help
Swapping fried for grilled is the single biggest lever here. Beyond that, asking for sauce on the side, trading fries for a vegetable, and splitting appetizers or dessert with someone else all chip away at the total without making the meal feel smaller.
A Balanced Plate Example
| Combination | Estimated Calories |
|---|---|
| Grilled Chicken + Broccoli | 650 |
| Salmon + Rice Pilaf | 810 |
| Side Salad + Soup | 500 |
Quick FAQ
What’s the healthiest thing to order?
Grilled chicken, salmon, and the lighter salads are the safest bets.
What has the most calories?
Big burgers, pasta dishes, loaded appetizers, and desserts top the list the Triple Chocolate Meltdown and Bacon Cheeseburger both land around 1,600.
Can meals be made lighter?
Yes swap sides, skip heavy sauces, or ask for grilled instead of fried.
Are the salads actually healthy?
Depends entirely on the toppings. A house salad is light; one with fried chicken and full-fat dressing isn’t.