Applebee’s publishes full nutrition information for its food, and the headline is sodium: eight dishes clear 3,000mg, and the Boneless Wings with Classic Hot Buffalo sauce carry 4,720mg — more than twice the FDA’s 2,300mg daily value. The lightest item on the menu is the Steamed Broccoli at 100 calories, the heaviest entrée is the Hand Battered Fish & Chips at up to 1,680 calories, and the most protein is the Three-Cheese Chicken Penne at 77g. This guide breaks down every dish from the chain’s own figures.
About the numbers: All figures come from Applebee’s published nutrition information, compiled November 10, 2026, with full macros — calories, fat, saturated fat, trans fat, cholesterol, sodium, carbs, fiber, sugars and protein — for 30 dishes. The trap to watch is the basis: Applebee’s publishes figures both for the item alone and as served with standard sides. A 6 oz Top Sirloin is 200 calories for the steak alone and 760 with mashed potatoes and broccoli; the Bourbon Street Steak is 720 calories for the steak alone and 1,430 as served. This guide uses as-served figures throughout and says so where the basis changes a number. Where Applebee’s does not publish a macro, the table shows “–” rather than a guess. Prices for every item are in the Applebee’s menu guide.
Appetizer Nutrition
The appetizers are where the sodium lives. The Boneless Wings with Classic Hot Buffalo sauce are the saltiest dish on the menu at 4,720mg, and the Brew Pub Pretzels are the second-saltiest appetizer at 3,540mg. The Chicken Wonton Tacos at 560–570 calories are the lightest appetizer on the board.
| Item | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| Boneless Wings, Classic Hot Buffalo | 1,080 | 76g | 4,720mg | 40g |
| Boneless Wings, Garlic Parmesan / Bleu Cheese | 1,260 | – | 2,710mg | 42g |
| Brew Pub Pretzels & Beer Cheese Dip | 1,160 | – | 3,540mg | – |
| Spinach & Artichoke Dip | 990 | – | 2,340mg | – |
| Mozzarella Sticks | 860 | – | 2,440mg | – |
| Chicken Quesadilla | 1,170 | – | 2,590mg | – |
Full macros, where Applebee’s publishes them: the Boneless Wings with Classic Hot Buffalo sauce are 1,080 calories, 76g fat (18g saturated), 4,720mg sodium, 58g carbs, 4g fiber, 2g sugar and 40g protein. The Garlic Parmesan / Bleu Cheese wings are 1,260 calories with 2,710mg of sodium and 42g of protein — more calories but far less sodium than the Hot Buffalo, because the sauce is the salt. The Mozzarella Sticks at 860 calories and the Spinach & Artichoke Dip at 990 are the lightest fried appetizers. Applebee’s does not publish fat or protein for the pretzels, the dip, the mozzarella sticks or the quesadilla — those cells read “–”. Note the basis split on the wings themselves: 657–780 calories without sauce, 1,080 with Classic Hot Buffalo sauce. The sauce is not free.
Steaks, Ribs & Chicken Nutrition
Steaks and chicken, as served with standard sides. The Bourbon Street Steak at 1,430 calories and 3,430mg of sodium is the heaviest steak on the board — the steak alone is 720 calories, so the sides and the sizzling skillet add more than 700. The 6 oz Top Sirloin is the lightest steak at 760 calories as served, 200 for the steak alone.
| Item | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| 6 oz Top Sirloin (as served) | 760 | – | 2,180mg | 43g |
| 8 oz Top Sirloin (as served) | 830 | – | 2,310mg | 55g |
| Bourbon Street Steak (as served) | 1,430 | – | 3,430mg | 71g |
| Double-Glazed Baby Back Ribs (Half Rack) | 760 | – | 1,300mg | – |
| Fiesta Lime Chicken | 1,190 | – | 3,630mg | – |
| Bourbon Street Chicken & Shrimp | 1,010 | – | 2,910mg | – |
The Fiesta Lime Chicken at 3,630mg of sodium is the saltiest chicken dish on the menu — more than the Bourbon Street Steak. The Half Rack Ribs at 760 calories with 0g of sugar are the only zero-sugar entrée in this section, and at 1,300mg of sodium they are the lowest-sodium item in the table. The Bourbon Street Steak’s 71g of protein is the second-highest protein figure on the menu, behind only the Three-Cheese Chicken Penne at 77g. Applebee’s does not publish fat for the steaks, ribs or chicken in this section — those cells read “–”.
Seafood & Pasta Nutrition
The heaviest entrée on the menu is here: the Hand Battered Fish & Chips at 1,680 calories and 3,500mg of sodium, as served with fries and tartar. The Three-Cheese Chicken Penne at 1,350 calories carries the most protein of any dish on the menu at 77g — and 40g of saturated fat, the highest saturated-fat figure in this guide.
| Item | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| Blackened Cajun Salmon | 850 | – | 2,050mg | – |
| Hand Battered Fish & Chips | 1,680 | – | 3,500mg | – |
| Three-Cheese Chicken Penne | 1,350 | – | 2,720mg | 77g |
| Four-Cheese Mac & Cheese with Honey Pepper Chicken Tenders | 1,360 | – | 3,300mg | – |
| Impossible Cheeseburger | 1,090 | – | 2,910mg | – |
Full macros, where Applebee’s publishes them: the Three-Cheese Chicken Penne is 1,350 calories with 40g of saturated fat, 2,720mg of sodium and 77g of protein. The Four-Cheese Mac is 1,360 calories with 44g of sugar — the most sugar of any entrée — and 3,300mg of sodium. The Impossible Cheeseburger is 1,090 calories with 12g of fiber, the most fiber of any burger, and 2,910mg of sodium. The Blackened Cajun Salmon at 850 calories is the lighter salmon; the Grilled Salmon at 480 calories is lighter still and is covered in the menu guide. The Fish & Chips figure is the as-served number — one tracker lists 1,040 calories, which appears to count the fish alone; the nutrition page’s 1,680 counts the fries and tartar, and that is the figure to plan around.
Burgers & Salads Nutrition
Burgers and salads, side by side, because the salads lose. The Crispy Oriental Chicken Salad at 1,560 calories and 45g of sugar is heavier than every burger in this table except the Whisky Bacon Burger — and the grilled version of the same salad is about 950 calories, a 600-calorie swing from one cooking method.
| Item | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| Classic Cheeseburger | 1,220 | – | 2,640mg | – |
| Whisky Bacon Burger | 1,590 | – | 3,050mg | – |
| Bacon Ranch Chicken Sandwich (Grilled) | 1,400 | – | 3,490mg | – |
| Oriental Chicken Salad (Crispy) | 1,560 | – | 1,650mg | – |
| Grilled Chicken Caesar Salad | 950 | – | 2,200mg | – |
The Whisky Bacon Burger at 1,590 calories is the heaviest burger on the board, and the Bacon Ranch Chicken Sandwich at 3,490mg is the saltiest sandwich — second only to the wings for sodium in the whole guide. The Grilled Chicken Caesar Salad at 950 calories is the lightest item in this table, but at 2,200mg of sodium it is still nearly a full day’s worth. The Quesadilla Chicken Salad is not in this table because the trackers disagree too wildly — 1,140 versus 2,230 calories — and Applebee’s nutrition page does not settle it; the conflict is stated in the Applebee’s menu guide rather than smoothed.
Sides & Desserts Nutrition
The two ends of the menu in one table. The Steamed Broccoli at 100 calories and 200mg of sodium is the lightest and lowest-sodium item Applebee’s sells. The Triple Chocolate Meltdown at 910 calories and 87g of sugar is the sweetest item on the menu — and the Brownie Bite at 330 calories and 190mg of sodium is the lowest-sodium item on the menu, full stop.
| Item | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| Steamed Broccoli | 100 | – | 200mg | – |
| Garlicky Green Beans | 150 | – | 550mg | – |
| Classic Fries (side) | 400 | – | 800mg | – |
| Brownie Bite | 330 | – | 190mg | – |
| Triple Chocolate Meltdown | 910 | – | 640mg | – |
Full macros, where Applebee’s publishes them: the Brownie Bite is 330 calories with 34g of sugar and 190mg of sodium. The Triple Chocolate Meltdown is 910 calories with 87g of sugar and 640mg of sodium. The Classic Fries at 400 calories and 800mg of sodium are heavier than the Mac & Cheese side at most chains — and the fries are the default side with every burger, so they are the calories most people actually eat. Swap them for the broccoli and you save about 300 calories and 600mg of sodium in one move.
Highest Protein, Lowest Calorie, Highest Sodium
Highest protein: the Three-Cheese Chicken Penne at 77g, followed by the Bourbon Street Steak at 71g and the 8 oz Top Sirloin at 55g. Lowest calorie meal: the Cedar Grilled Lemon Chicken at 580 calories, or the Grilled Salmon at 480 — and the Steamed Broccoli at 100 calories is the lightest single item on the menu. Highest sodium: the Boneless Wings with Classic Hot Buffalo sauce at 4,720mg, followed by the Fiesta Lime Chicken at 3,630mg, the Fish & Chips at 3,500mg, the Bacon Ranch Chicken Sandwich at 3,490mg and the Bourbon Street Steak at 3,430mg — each one more than a day’s recommended sodium in a single plate. The Four-Cheese Mac at 44g of sugar and the Triple Chocolate Meltdown at 87g are the sugar leaders.
Allergens
Applebee’s prepares food in a shared kitchen with shared cooking equipment, including fryers, so cross-contact with allergens is possible for every item. The chain publishes a full allergen guide listing the nine major allergens per item — milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy and sesame. The breaded items — wings, tenders, mozzarella sticks, fish and the crispy chicken — contain wheat, egg and milk; the buns contain wheat and sesame; the Impossible Cheeseburger is plant-based but cooked on shared equipment. Read the chain’s allergen guide and confirm with staff before ordering, especially for peanut and tree-nut allergies, because several sauces and desserts are made in facilities that handle nuts.
How to Eat Lighter at Applebee’s
Order the Cedar Grilled Lemon Chicken at 580 calories or the Grilled Salmon at 480 — the two lightest full entrées. Take the Grilled Chicken Breast at 190 calories for the chicken alone and put broccoli on the side instead of fries, and the meal lands at about 300 calories before the drink. Order the Oriental Chicken Salad grilled instead of crispy and you save about 600 calories. Skip the sauce on the wings — the Hot Buffalo sauce alone adds more than 300 calories and 2,000mg of sodium to a boneless wings order — and ask for dressing on the side on any salad. And know that the Under 600 Calories menu is the shortcut: the Cedar Grilled Lemon Chicken, the Grilled Salmon and the Strawberry Balsamic Chicken Salad all qualify.
Reviews
Applebee’s runs about 3.8 out of 5 across review sites, with the score swinging by location because the chain is franchised: TripAdvisor lists the Savannah store at 3.4 out of 5 from 211 reviews, the West Chester store at 3.8 from 59, the Austin store at 3.8 from about 2,490 Google reviews per Wanderlog, and the Montgomery store at 3.9 from 737. “I got the Bourbon Street chicken and shrimp which was delicious!” — Tom Hunsaker, TripAdvisor, Savannah, July 2021. “I got the Bourbon Street Steak. It was cooked to perfection as far as the internal temperature… The mash potatoes were amazing as well.” — a Wanderlog reviewer, Austin. The full menu behind these numbers is in the Applebee’s menu guide, and the fan builds are in the Applebee’s secret menu guide.
Applebee’s Nutrition FAQs
How many calories are in Applebee’s Boneless Wings?
657–780 calories without sauce, and 1,080 calories with Classic Hot Buffalo sauce, with 4,720mg of sodium. The sauce is not free — it adds more than 300 calories and 2,000mg of sodium.
What is the healthiest thing at Applebee’s?
The Cedar Grilled Lemon Chicken at 580 calories is the lightest full entrée, and the Steamed Broccoli at 100 calories is the lightest item on the menu. The Grilled Salmon at 480 calories is lighter still than the chicken.
How much sodium is in Applebee’s food?
A lot. Eight dishes clear 3,000mg: the Boneless Wings with Hot Buffalo sauce at 4,720mg, the Fiesta Lime Chicken at 3,630mg, the Fish & Chips at 3,500mg, the Bacon Ranch Chicken Sandwich at 3,490mg and the Bourbon Street Steak at 3,430mg. The FDA daily value is 2,300mg.
Why do Applebee’s calories differ between sources?
Because Applebee’s publishes figures both for the item alone and as served with standard sides. A 6 oz sirloin is 200 calories alone and 760 with mashed potatoes and broccoli; the Bourbon Street Steak is 720 alone and 1,430 as served. This guide uses as-served figures throughout.
How many calories are in the Three-Cheese Chicken Penne?
1,280–1,350 calories, with 77g of protein — the most protein of any entrée — and 40g of saturated fat, the highest saturated-fat figure in this guide.
Is Applebee’s food gluten-free?
No. The breaded items, the buns and the pasta all contain wheat, and everything is prepared in a shared kitchen with shared fryers.
Conclusion
Applebee’s nutrition is a sodium story with a protein upside: the wings, the Fiesta Lime Chicken and the Fish & Chips each carry more than a day’s sodium in one plate, but the Three-Cheese Chicken Penne’s 77g of protein and the Bourbon Street Steak’s 71g are serious numbers for anyone counting protein. The lighter routes are real if you build them yourself — a Cedar Grilled Lemon Chicken, a Grilled Salmon, broccoli instead of fries, dressing on the side. The numbers that matter are all from Applebee’s own published information, compiled November 10, 2026, and where the chain is silent — fat on the steaks, protein on the pretzels — this guide says so instead of guessing. The prices are in the Applebee’s menu guide, the fan builds in the Applebee’s secret menu guide, and the savings in the Applebee’s coupons guide. For more nutrition boards, see the IHOP menu and the nutrition category.
Sources: Applebee’s published nutrition information, compiled November 10, 2026; tracker captures from getfoodmenus.com (November 7, 2026), usafoodjournal.com (November 2026), fullmenuprices.com (October 2026) and applebeesmenuprices.com (September 2026); TripAdvisor, Wanderlog and TrustReviewers location reviews. Values are Applebee’s published figures for the standard recipe; customizations change them. Not for medical use.
