Applebee's Macros: Complete Nutrition Guide for Every Menu Item

Applebee’s is the quintessential American casual dining chain—and for macro trackers, it’s both a blessing and a curse. The menu has everything from 2,000-calorie appetizer platters to surprisingly lean steaks and grilled options.

The key is knowing where the protein hides and where the calorie bombs lurk. This guide breaks down the entire Applebee’s menu so you can enjoy a sit-down meal without derailing your macros.

The Applebee’s Macro Challenge

Before diving in, understand what makes casual dining tricky:

• Portions are enormous – Most entrees could feed two
• Appetizers are deceiving – “Sharing” plates are 1,500+ calories
• Hidden fats – Butter, oil, and sauces add up invisibly
• Free bread – Unlimited breadsticks are a trap
• Drinks – Sugary cocktails can add 400+ calories

But Applebee’s also has steak, grilled chicken, and salads that work great for macros.

Applebee’s Steaks & Grill Macros

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz Top Sirloin	370	46	9	16
8oz Top Sirloin	480	58	9	22
12oz Ribeye	960	70	9	73
Bourbon Street Steak	620	48	21	40
Pepper-Crusted Sirloin	380	44	12	17
Grilled Chicken Breast	380	55	7	14
Blackened Cajun Salmon	620	47	15	42

Best for macros: 6oz Top Sirloin (370 cal, 46g protein) or Grilled Chicken Breast (380 cal, 55g protein)

Note: These macros are for the protein only, not including sides

Applebee’s Ribs Macros

Ribs	Calories	Protein (g)	Carbs (g)	Fat (g)
Double-Glazed Baby Back Ribs (Full)	1,310	59	78	86
Double-Glazed Baby Back Ribs (Half)	650	30	39	43
Riblet Basket	1,900	71	128	121

Strategy: Order half rack (650 cal) instead of full. The Riblet Basket is nearly 2,000 calories.

Applebee’s Chicken Macros

Chicken Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Fiesta Lime Chicken	1,210	67	100	59
Crispy Chicken Tender Platter	1,180	60	74	70
Four Cheese Mac & Cheese with Chicken	1,450	63	99	87
Cedar Grilled Lemon Chicken	580	52	34	27
Chicken Wonton Stir-Fry	1,060	46	125	38

Best for macros: Cedar Grilled Lemon Chicken (580 cal, 52g protein)

Applebee’s Burgers Macros

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Classic Burger	870	43	56	53
Classic Cheeseburger	970	50	57	61
Classic Bacon Cheeseburger	1,070	56	58	68
Quesadilla Burger	1,330	66	87	80
Whiskey Bacon Burger	1,310	55	78	84
Cowboy Burger	1,280	58	77	80
Impossible Burger	720	28	69	37

Best for macros: Classic Cheeseburger (970 cal, 50g protein) or ask for no bun to save ~200 cal

Applebee’s Salads Macros (Without Dressing)

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Caesar	690	55	28	41
Oriental Chicken Salad	1,290	45	106	78
Santa Fe Chicken Salad	1,150	52	67	74
House Salad	230	6	19	15
Caesar Side Salad	320	9	15	26

Watch out: The Oriental Chicken Salad is 1,290 calories! “Salad” doesn’t mean low-calorie here. Best for macros: Grilled Chicken Caesar without dressing (690 cal, 55g protein)

Dressings

Dressing	Calories	Fat (g)
Ranch	200	21
Bleu Cheese	230	24
Honey Mustard	210	18
Mexi-Ranch	160	15
Light Italian	50	4
Caesar	200	21

Best choice: Light Italian (50 cal) or dressing on the side, use half

Applebee’s Pasta Macros

Pasta	Calories	Protein (g)	Carbs (g)	Fat (g)
Classic Broccoli Chicken Alfredo	1,360	61	102	79
Three Cheese Chicken Penne	1,460	68	109	83
Shrimp Wonton Stir-Fry	1,000	35	125	38

Warning: All pastas are 1,000-1,500 calories. Consider splitting or eating half.

Applebee’s Appetizers Macros

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Boneless Wings (Traditional)	890	46	65	49
Boneless Wings (Honey BBQ)	1,030	46	105	49
Mozzarella Sticks	860	37	71	48
Spinach Artichoke Dip	1,040	29	78	69
Chicken Wonton Tacos	680	30	60	35
Brew Pub Pretzels & Beer Cheese	1,160	30	147	49
Chicken Quesadilla	1,140	54	72	70

Best appetizer for macros: Chicken Wonton Tacos (680 cal, 30g protein) for sharing

Applebee’s Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Fries	430	5	53	22
Mashed Potatoes	240	4	32	11
Steamed Broccoli	50	4	8	1
Garlicky Green Beans	90	2	9	5
House Salad (side)	230	6	19	15
Caesar Side Salad	320	9	15	26
Coleslaw	180	1	13	14
Loaded Mashed Potatoes	390	8	33	25

Best sides: Steamed Broccoli (50 cal) or Garlicky Green Beans (90 cal)

Applebee’s Desserts Macros

Dessert	Calories	Protein (g)	Carbs (g)	Fat (g)
Brownie Bite	490	5	63	24
Triple Chocolate Meltdown	810	11	104	40
Sizzlin’ Butter Pecan Blondie	1,000	10	121	54
Cheesecake	1,020	13	79	74

Warning: Skip desserts if tracking macros—they’re 500-1,000 calories each.

Best Applebee’s Orders by Goal

Best High-Protein Applebee’s Order

Steak & Protein Focus

• 8oz Top Sirloin
• Steamed Broccoli
• House Salad (light dressing)

Macros: 760 calories | 68g protein | 35g carbs | 38g fat

Best Low-Calorie Applebee’s Order (Under 600 Cal)

Light & Lean

• 6oz Top Sirloin
• Steamed Broccoli
• Water

Macros: 420 calories | 50g protein | 17g carbs | 17g fat

Best Keto Applebee’s Order

Low-Carb Feast

• 12oz Ribeye
• Steamed Broccoli (double order)
• Caesar Side Salad (no croutons)

Macros: 1,330 calories | 83g protein | 31g carbs | 100g fat

Best Balanced Applebee’s Order

Smart Casual Dinner

• Cedar Grilled Lemon Chicken
• Mashed Potatoes
• Garlicky Green Beans

Macros: 910 calories | 58g protein | 75g carbs | 43g fat

How to Customize Your Applebee’s Order

To Maximize Protein:

• Order steaks – Best protein-to-calorie ratio
• Grilled chicken – 55g protein for 380 calories
• Ask for extra protein on salads
• Skip appetizers – Get a protein-focused entree instead

To Minimize Calories:

• Steamed vegetables instead of fries (saves 380+ cal)
• Skip the bread basket – Each roll is 150+ calories
• Grilled proteins – Less oil than fried
• Light Italian dressing – 50 cal vs 200+
• Half portions – Ask for a to-go box immediately
• Water instead of cocktails – Saves 200-400 cal

To Reduce Carbs:

• Steaks and grilled proteins – Almost zero carbs
• Double vegetables – Instead of starches
• No bun on burgers – Saves 40g+ carbs
• Salads without croutons – Ask them to hold
• Skip pasta entirely – 100g+ carbs per dish

Side Swap Strategy:

Instead of	Get	You Save
Fries	Steamed Broccoli	380 calories
Loaded Mashed	Regular Mashed	150 calories
Coleslaw	Garlicky Green Beans	90 calories
Caesar Salad	House Salad	90 calories

Complete Applebee’s Meal Combinations

Meal	Calories	Protein	Carbs	Fat
6oz Sirloin + Broccoli	420	50g	17g	17g
Grilled Chicken + Mashed Potatoes	620	59g	39g	25g
Half Rack Ribs + Green Beans	740	32g	48g	48g
Cedar Chicken + Side Salad	810	58g	53g	42g
Cheeseburger + Fries	1,400	55g	110g	83g
Oriental Chicken Salad	1,290	45g	106g	78g

Applebee’s Survival Guide

At the Table:

1. Politely decline bread – Or take one piece and pass
2. Order water – Avoid calorie-dense drinks
3. Get dressing on the side – Control the amount
4. Ask how items are prepared – Grilled vs fried matters
5. Request a to-go box – Box half before you eat

Menu Red Flags:

• “Loaded” – Means extra cheese, bacon, and calories
• “Crispy” – Usually means fried
• “Glazed” – Sugar-based sauce
• “Creamy” – Heavy in fat
• “Smothered” – Additional toppings and sauce
• “Basket” or “Platter” – Oversized portion

Common Applebee’s Ordering Mistakes

1. Eating unlimited bread – Each roll is 150+ calories
2. Ordering “Oriental” or “Santa Fe” salads – 1,100-1,300 calories
3. Appetizer “for the table” – Still adds to your calories
4. Defaulting to fries – Always swap for vegetables
5. Getting the full rack – Half rack is plenty
6. Ignoring the grilled options – Best macros on the menu
7. Sugary cocktails – 200-400 empty calories each

The Bottom Line

Applebee’s is manageable for macro tracking if you focus on grilled proteins and vegetable sides. The steaks, grilled chicken, and salmon offer excellent protein at reasonable calories—just avoid the fried appetizers, loaded pastas, and sugary sauces.

Key takeaways:

• 6oz Sirloin is the MVP – 370 cal, 46g protein
• Steamed vegetables – Always swap fries (saves 380 cal)
• Skip the bread basket – Or limit to one piece
• Salads can be traps – Oriental Chicken is 1,290 cal
• Half rack > Full rack – Riblet Basket is 1,900 cal
• Light Italian dressing – 50 cal vs 200+ for ranch

Following a flexible dieting approach? Applebee’s grilled menu can work well with strategic ordering.

Ready to calculate how Applebee’s fits your goals? Use our free macro calculator.

Looking for similar options? Check out our guides to Olive Garden macros, Texas Roadhouse macros, and Outback macros.