Restaurants
Lowest calorie Applebee's orders
The lightest mains, sides, sauces and drinks at Applebee's, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Applebee's nutrition.
Applebee's meals, added up
A lighter meal: 410 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Riblets - Sampler | 310 | 31 g | 2 g | 20 g |
| Sliced Strawberries with Vanilla Yogurt | 100 | 4 g | 18 g | 1.5 g |
| Brewed Iced Tea | 0 | 0 g | 2 g | 0 g |
| Total | 410 | 35 g | 22 g | 21.5 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Double Crunch Shrimp - Sampler at 200 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Double Crunch Shrimp - Sampler | 200 | 8 g | 20 g | 9 g |
| Caesar Salad | 220 | 5 g | 13 g | 17 g |
| Chicken Tortilla Soup | 280 | 11 g | 26 g | 15 g |
| Riblets - Sampler | 310 | 31 g | 2 g | 20 g |
| Chicken Wonton Tacos - Sampler | 470 | 23 g | 51 g | 20 g |
| California Grilled Chicken Salad | 510 | 53 g | 34 g | 19 g |
| Grilled Chicken Breast | 550 | 49 g | 43 g | 22 g |
| Chicken Wonton Tacos | 590 | 30 g | 58 g | 27 g |
| Kids Grilled Chicken Alfredo | 680 | 34 g | 41 g | 42 g |
| Tex-Mex Shrimp Bowl | 710 | 29 g | 91 g | 27 g |
| Chicken Quesadilla - Sampler | 760 | 27 g | 64 g | 43 g |
| Double-Glazed Baby Back Ribs - Half Rack | 760 | 44 g | 53 g | 42 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The California Grilled Chicken Salad gives 53 g of protein for 510 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| California Grilled Chicken Salad | 510 | 53 g | 34 g | 19 g |
| Riblets - Sampler | 310 | 31 g | 2 g | 20 g |
| Grilled Chicken Breast | 550 | 49 g | 43 g | 22 g |
| Shrimp 'N Parmesan Sirloin | 910 | 66 g | 48 g | 52 g |
| Bourbon Street Chicken & Shrimp | 800 | 56 g | 47 g | 44 g |
| Double-Glazed Baby Back Ribs | 1,260 | 84 g | 68 g | 73 g |
| Grilled Chicken Salad | 1,030 | 62 g | 57 g | 64 g |
| Crispy Chicken Tender Salad (with Grilled Chicken) | 1,030 | 62 g | 57 g | 64 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Sliced Strawberries with Vanilla Yogurt at 100 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sliced Strawberries with Vanilla Yogurt | 100 | 4 g | 18 g | 1.5 g |
| Kids Garlic Mashed Potatoes | 130 | 2 g | 19 g | 5 g |
| Homestyle Cheesy Broccoli | 220 | 10 g | 8 g | 17 g |
| Crispy Pickle Fries - Sampler | 290 | 3 g | 25 g | 20 g |
| Kids Mozzarella Sticks | 330 | 16 g | 30 g | 17 g |
| Classic Fries (Side) | 400 | 6 g | 53 g | 18 g |
Sauces and dressings
Per serving. They range from 35 kcal (Fat Free Italian Dressing - Salad Dressing) to 490 kcal (Oriental Dressing).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fat Free Italian Dressing - Salad Dressing | 35 | 0 g | 9 g | 0 g |
| Double-Glazed Baby Back Ribs - Half Rack Sauce - Honey BBQ | 70 | 0 g | 16 g | 0 g |
| Double-Glazed Baby Back Ribs - Half Rack Sauce - Sweet Asian Chile | 90 | 1 g | 18 g | 1 g |
| Double-Glazed Baby Back Ribs - Half Rack Sauce - Hot Honey Glaze | 100 | 0 g | 25 g | 0 g |
| Double-Glazed Baby Back Ribs Sauce - Honey BBQ | 130 | 1 g | 32 g | 0 g |
| Boneless Wings Dipping Sauce - Ranch | 160 | 1 g | 2 g | 17 g |
| Oriental Dressing | 490 | 0 g | 25 g | 43 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Brain Frost Smoothie Swirl (Contains Gelatin), is 600 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brewed Iced Tea | 0 | 0 g | 2 g | 0 g |
| Coke Zero | 0 | 0 g | 0 g | 0 g |
| Diet Mountain Dew | 0 | 0 g | 0 g | 0 g |
| Diet Pepsi | 0 | 0 g | 0 g | 0 g |
| Sugar Free Lemonade | 5 | 0 g | 0 g | 0 g |
| Red Bull Sugar Free | 10 | 0 g | 2 g | 0 g |
| Half & Half Iced Tea & Lemonade | 40 | 0 g | 11 g | 0 g |
| Watermelon Iced Tea | 45 | 0 g | 13 g | 0 g |
Applebee's calorie traps
- Quesadilla Chicken Salad: 2,240 kcal. About 112% of a 2,000 kcal day in one item.
- O-M-Cheese Burger: 1,900 kcal. About 95% of a 2,000 kcal day in one item.
- Ultimate Breakfast Burger: 1,650 kcal. About 82% of a 2,000 kcal day in one item.
- Whisky Bacon Burger: 1,590 kcal. About 80% of a 2,000 kcal day in one item.
- Bourbon Street Mushroom Swiss Burger: 1,590 kcal. About 80% of a 2,000 kcal day in one item.
How to order low calorie at Applebee's
- Start with the lightest mains. The Double Crunch Shrimp - Sampler is 200 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The California Grilled Chicken Salad has 53 g of protein for 510 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Brewed Iced Tea is 0 kcal; the Brain Frost Smoothie Swirl (Contains Gelatin) is 600.
- Choose the sauce on purpose. Sauces and dressings run from 35 to 490 kcal per serving.
- Know the heavy hitters. The Quesadilla Chicken Salad is 2,240 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Applebee's menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Applebee's’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Applebee's calorie questions
What is the lowest calorie main at Applebee's?
The Double Crunch Shrimp - Sampler, at 200 kcal with 8 g of protein, is the lightest main in the FatSecret database. Next are the Caesar Salad (220 kcal) and the Chicken Tortilla Soup (280 kcal).
What is the best high-protein, low-calorie order at Applebee's?
The California Grilled Chicken Salad: 53 g of protein for 510 kcal. The Riblets - Sampler is next with 31 g for 310 kcal.
What is the lowest calorie drink at Applebee's?
The Brewed Iced Tea, at 0 kcal. Avoid the Brain Frost Smoothie Swirl (Contains Gelatin) if you are counting: it is 600 kcal.
What is the highest calorie item at Applebee's?
The Quesadilla Chicken Salad, at 2,240 kcal, is the heaviest item in the FatSecret database for Applebee's.