Ever found yourself craving that delicious Applebee’s Bacon Cheddar Grilled Chicken Sandwich but worried about what it’ll do to your diet? I’ve been there too! As someone who loves eating out but also tries to keep track of my nutrition (well most of the time anyway!) I decided to dig deep into the nutritional facts of this popular menu item.
The Calorie Count: What You Need to Know
Let’s cut right to the chase – the Applebee’s Bacon Cheddar Grilled Chicken Sandwich without sides contains approximately 890-891 calories. That’s according to multiple sources including CalorieKing and FastFoodNutrition.org.
But calories are just one piece of the puzzle, right? Let’s break down the complete nutritional profile
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 891 | – |
| Total Fat | 48g | 74% |
| Saturated Fat | 17g | 85% |
| Trans Fat | 0g | – |
| Cholesterol | 235mg | 78% |
| Sodium | 2,420mg | 101% |
| Total Carbohydrates | 49g | 16% |
| Dietary Fiber | 3g | 12% |
| Sugars | 11g | – |
| Protein | 65g | 130% |
*Percent daily values based on a 2,000 calorie diet
Burning Off Those Calories
If you’re concerned about those calories you might wonder how much exercise you’d need to burn them off. According to CalorieKing
- Swimming: 74 minutes
- Jogging: 102 minutes
- Cycling: 136 minutes
- Walking: 248 minutes
These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your results may vary depending on your age, weight, and metabolism.
Where Do Those Calories Come From?
When we look at the calorie breakdown, it’s clear that this sandwich gets nearly half of its calories from fat (49%). The high protein content (65g) is definitely a plus, but the sandwich is also fairly high in carbs and contains a significant amount of sodium.
Comparing to Other Applebee’s Sandwiches
How does the Bacon Cheddar Grilled Chicken Sandwich stack up against other options at Applebee’s? Let’s take a look:
| Sandwich | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| Bacon Cheddar Grilled Chicken | 891 | 48 | 65 |
| Bacon Ranch Chicken (Grilled) | 1,140 | 58 | 62 |
| Sweet & Spicy Chicken (Grilled) | 1,220 | 49 | 56 |
| The Prime Rib Dipper | 1,460 | 76 | 73 |
| Clubhouse Grille | 1,460 | 81 | 56 |
As you can see, the Bacon Cheddar Grilled Chicken Sandwich is actually one of the lower-calorie sandwich options at Applebee’s. It also packs more protein than many alternatives, which is great if you’re looking to increase your protein intake.
Nutrition Analysis: The Good, The Bad, and The Ugly
The Good
- High Protein Content: With 65g of protein, this sandwich delivers about 130% of the daily recommended value. Protein helps with muscle recovery and keeps you feeling full longer.
- No Trans Fat: The sandwich contains 0g of trans fat, which is excellent since trans fats are associated with increased risk of heart disease.
- Moderate Carbs: At 49g of carbs, it’s not excessively high compared to other restaurant sandwiches.
The Bad
- High Fat Content: 48g of fat is quite significant, representing 74% of your daily recommended intake.
- Saturated Fat: At 17g, you’re getting 85% of your daily recommended saturated fat in just one sandwich.
- Low Fiber: Only 3g of fiber, which is just 12% of what you should aim for daily.
The Ugly
- Sodium Overload: With 2,420mg of sodium, you’re consuming more than your entire day’s recommended intake (101%) in just one sandwich!
- Hidden Sugars: 11g of sugar might not seem like much, but it’s surprising for what’s essentially a savory item.
Making It Healthier: Customization Options
When I order this sandwich, I often ask for a few modifications to make it a bit healthier:
- Ask for the sauce on the side so you can control how much you use
- Request less cheese to reduce fat and calories
- Add extra lettuce and tomato for more fiber and nutrients
- Skip the bacon (though honestly, this defeats the purpose a bit!)
- Consider having it without the bun or with a lettuce wrap instead
What About the Sides?
Remember, we’ve been discussing the sandwich WITHOUT sides. If you add Applebee’s classic sides like fries, the calorie count will increase significantly. For example:
- Standard side of fries: Add ~400-500 calories
- Onion rings: Add ~500-600 calories
- Side salad (without dressing): Add ~140 calories
- House salad with dressing: Add ~300-400 calories
My Personal Experience
Last time I visited Applebee’s, I ordered this sandwich with a side salad instead of fries. Was it as satisfying? Well, kinda. The sandwich itself is pretty filling thanks to all that protein, and I didn’t feel like I was missing out too much. But let’s be real – sometimes you just want those fries!
When Does This Fit Into a Diet Plan?
This sandwich could work with various diet plans, depending on your daily goals:
- Higher Protein Diets: With 65g of protein, it’s great for building muscle or recovery days.
- Moderate Carb Diets: At 49g carbs, it’s not low-carb but not extremely high either.
- Calorie-Controlled Diets: At ~890 calories, you’d need to plan the rest of your day carefully if your daily target is 1,500-2,000 calories.
It’s definitely NOT suitable for:
- Low-sodium diets
- Low-fat diets
- Keto or very low-carb diets
Other Menu Options at Applebee’s for Health-Conscious Diners
If the Bacon Cheddar Grilled Chicken Sandwich doesn’t fit your nutritional needs, consider these alternatives:
- Blackened Cajun Salmon: 660 calories, 35g fat, 43g protein
- Grilled Chicken Breast: 550 calories, 22g fat, 49g protein
- Southwest Chicken Bowl: 830 calories, 30g fat, 54g protein
The Bottom Line
The Applebee’s Bacon Cheddar Grilled Chicken Sandwich without sides contains about 890-891 calories, 48g of fat, 49g of carbs, and 65g of protein. While it’s one of the more protein-rich options on the menu and has fewer calories than many other sandwiches, it’s still quite high in fat and extremely high in sodium.
If you’re watching your calorie intake or sodium levels, you might want to consider other menu options or request modifications to make it healthier. But if you’re having a cheat day or need a protein boost, this sandwich could be a reasonable choice – just maybe skip the fries!
FAQ About Applebee’s Bacon Cheddar Grilled Chicken Sandwich
How many calories are in an Applebee’s Bacon Cheddar Grilled Chicken Sandwich?
The sandwich without sides contains approximately 890-891 calories.
Is the Bacon Cheddar Grilled Chicken Sandwich healthy?
While it provides excellent protein (65g), it’s high in fat (48g) and extremely high in sodium (2,420mg), making it a less-than-ideal choice for those watching their fat intake or with high blood pressure concerns.
How much sodium is in the sandwich?
It contains 2,420mg of sodium, which is 101% of the recommended daily intake.
What’s the protein content?
The sandwich provides 65g of protein, which is approximately 130% of the daily recommended value.
How long would I need to exercise to burn off this sandwich?
For a 35-year-old female who is 5’7″ and 144 lbs, it would take approximately 102 minutes of jogging, 74 minutes of swimming, 136 minutes of cycling, or 248 minutes of walking.
Can I make this sandwich healthier?
Yes! Ask for sauce on the side, reduce the cheese, add extra veggies, or consider having it without the bun.
How does this compare to other Applebee’s sandwiches?
It’s actually one of the lower-calorie sandwich options at Applebee’s and has more protein than many alternatives.
Remember, enjoying your favorite restaurant meals is part of a balanced lifestyle. It’s all about making informed choices and enjoying treats in moderation. So go ahead and order that Bacon Cheddar Grilled Chicken Sandwich if you’re craving it – just maybe balance it out with a lighter dinner or an extra workout that week!
Bacon Cheddar Grilled Chicken Sandwich
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