Have you ever ordered Applebee’s Oriental Chicken Salad thinking you’re making a healthy choice only to discover later that you might as well have ordered a burger and fries? You’re not alone! I was absolutely floored when I found out that this seemingly innocent salad packs a whopping 1400 calories and around 98 grams of fat. That’s nearly 70% of the recommended daily calorie intake for many adults!
But why exactly is this “salad” such a calorie bomb? Let’s break down what’s really going on with this deceptively unhealthy menu item and how you can still enjoy similar flavors without sabotaging your diet
The Shocking Calorie Breakdown
First let’s get real about what we’re dealing with here. Applebee’s Oriental Chicken Salad contains
- 1400 calories (some sources cite as high as 1398 calories)
- 98 grams of fat
- Approximately 80 grams of which is saturated fat
- Over 70 grams of sugar
To put this in perspective, that’s about the same caloric content as:
- 2-3 full meals
- Almost 3 Big Macs
- More than a day’s worth of recommended fat intake
The Culprits: Why This Salad Is A Calorie Trap
When we deconstruct this salad, we can identify four main contributors to its high calorie count:
1. Breaded and Fried Chicken
The primary offender in this calorie catastrophe is the breaded and fried chicken tenders. Unlike grilled chicken which would be a leaner option, these tenders:
- Add significant fat from the frying process
- Contain extra carbs from the breading
- Are typically served in generous portions, further increasing the calorie count
The chicken alone can contribute hundreds of calories before you even get to the actual salad components!
2. Sweet and Calorie-Dense Oriental Dressing
The dressing used on this salad is a major calorie contributor that many people overlook. This sweet and tangy oriental dressing typically:
- Contains a high oil content
- Is loaded with sugar
- Often includes soy sauce (adding sodium)
- Is applied liberally throughout the salad
Just a few tablespoons of this dressing can add 200-300 calories to your meal!
3. Fried Wonton Strips
Those crunchy, delicious wonton strips aren’t just tasty texture enhancers—they’re essentially deep-fried carbs. These strips:
- Are deep-fried in oil
- Add empty calories
- Contribute significantly to the overall fat content
- Provide little nutritional benefit
4. Sugared Almonds
What could be wrong with almonds? While nuts are typically a healthy addition to salads, the almonds in this salad are:
- Coated in sugar
- Add unnecessary calories
- Contribute to the already high sugar content of the dish
Even seemingly healthy additions like sesame seeds can add more calories than you might expect when used generously.
The Salad Misconception
The biggest issue here is what I like to call the “health halo effect.” We see the word “salad” and automatically assume we’re making a virtuous choice. But as this dish proves, not all salads are created equal!
Many restaurant salads transform what should be a light, nutritious option into a calorie bomb by:
- Adding fried components instead of grilled or raw ones
- Using sugar-heavy dressings
- Including excessive amounts of high-calorie toppings
- Serving enormous portions
The vegetables in the salad (lettuce, cabbage, etc.) are indeed healthy and nutritious. Unfortunately, they’re vastly outweighed by the unhealthy components.
Making It Healthier: My Better Alternative
I don’t know about you, but I actually enjoy the flavors of this salad—I just don’t want the calorie overload! Thankfully, we can recreate a similar taste profile at home with much better nutritional stats.
Here’s my approach to making a Better-Than-Applebee’s Oriental Chicken Salad that has less than 500 calories and 29g fat:
Ingredients for a Healthier Version (Serves 2):
- 1 recipe low-fat honey mustard dressing (about 61 calories, 4g fat per serving)
- 4 cups Napa cabbage, sliced
- 1/2 package coleslaw mix
- 2 cups iceberg or romaine lettuce
- 1/2 red bell pepper, sliced thinly
- 3 green onions, thinly sliced
- 1/4 cup cilantro leaves
- 1/2 cup Chinese-style chow mein noodles (used sparingly)
- 1/4 cup toasted almond slices (plain, not sugared)
- 4 breaded chicken tenders (from deli or homemade) – around 210 calories, 10g fat
The Key Modifications:
- Portion control with the high-calorie components
- Dressing on the side using a lower-fat version
- More veggies to bulk up the salad without adding calories
- Lighter hand with the crunchy toppings
- Plain almonds instead of sugar-coated ones
How to Enjoy Applebee’s Version More Responsibly
If you’re dining at Applebee’s and still want to order their Oriental Chicken Salad, here are some modifications you can request:
- Ask for grilled chicken instead of fried
- Request dressing on the side and use the “fork-dip method” (dip your fork in the dressing before each bite)
- Skip or reduce the wonton strips and almonds
- Share the salad with a dining companion
- Request extra vegetables to increase the nutritional value
You can also ask for specific nutritional information at the restaurant—Applebee’s provides this data for all menu items upon request.
FAQ: Everything Else You Need to Know
Is the calorie count of Applebee’s Oriental Chicken Salad accurate?
Yes, the published calorie counts are generally reliable estimates based on standardized recipes, though there may be slight variations due to preparation methods.
How does it compare to other Applebee’s salads?
It’s typically one of the highest-calorie salads on their menu. Other options with grilled chicken or vinaigrette-based dressings tend to be significantly lower in calories.
Can I request a half-portion?
While it might not be on the menu, you can always ask! Sharing the salad or requesting a to-go box immediately can also effectively cut your portion in half.
Are there any health benefits to this salad at all?
Despite its calorie content, the salad does provide some protein from the chicken and vitamins and minerals from the vegetables. However, these benefits are overshadowed by the high calorie, fat, and sugar content.
What about sodium?
The Oriental Chicken Salad is also relatively high in sodium, primarily from the soy sauce in the dressing and processed components like the fried chicken and wonton strips.
The Bottom Line
I’ll be honest with ya—I still occasionally enjoy the flavors of Applebee’s Oriental Chicken Salad. There’s something about that combination of crispy chicken, crunchy toppings, and sweet-tangy dressing that hits the spot! But knowing what I know now, I either make my own version at home or make significant modifications when ordering.
The key takeaway here is that “salad” doesn’t automatically mean “healthy.” Restaurant salads, particularly those with fried components and sweet dressings, can easily contain more calories than many entrees we might consider indulgent.
By understanding what makes this salad so calorie-dense, we can make more informed choices—whether that means making healthier versions at home or knowing how to modify restaurant orders to better align with our nutritional goals.
So next time you’re craving those Oriental Chicken Salad flavors, remember—you’ve got options that won’t use up nearly all your daily calories in one sitting!
