What are the calorie and fat contents of a typical Oriental Chicken Salad?

The Oriental Chicken Salad is a signature dish found at Applebees and other American casual dining restaurants. Its a fan favorite for its satisfying combination of sweet, savory, and crunchy flavors featuring crispy chicken, shredded greens, crunchy noodles, and a creamy oriental dressing. While its marketed as a salad, which people often associate with healthier choices, the Oriental Chicken Salad is surprisingly high in calories and fat.

1.Overview of the Dish

A full-sized Oriental Chicken Salad usually includes:

• Crispy breaded chicken tenders (sliced)

• A bed of shredded romaine or iceberg lettuce

• Shredded red cabbage and carrots

• Crunchy chow mein or wonton noodles

• Toasted almonds

• A generous portion of sweet oriental-style dressing

Applebees also offers a grilled chicken version for those looking to reduce calories and fat, and both versions are sometimes available in half-sized portions.

2.Crispy Chicken Version: Nutrition Facts

Here are the typical nutrition facts for a full-size Oriental Chicken Salad with crispy chicken, as served at Applebees:

• Calories: ~1,510

• Total Fat: ~100 grams

  • Saturated Fat: ~17 grams

  • Trans Fat: ~1.5 grams

• Cholesterol: ~95 mg

• Sodium: ~1,320 mg

• Carbohydrates: ~90 grams

  • Sugars: ~35 grams

• Protein: ~55 grams

The calories come primarily from the fried chicken, crispy noodles, and the oriental dressing, which is both sweet and creamy typically made with a mix of mayonnaise, sesame oil, honey, and rice vinegar.

3.Grilled Chicken Version: A Lighter Option

Switching to grilled chicken significantly reduces the calorie and fat content. Here's what you can expect from the grilled version of the Oriental Chicken Salad:

• Calories: ~1,240

• Total Fat: ~80 grams

  • Saturated Fat: ~12 grams

• Cholesterol: ~85 mg

• Sodium: ~1,100 mg

• Carbohydrates: ~80 grams

  • Sugars: ~30 grams

• Protein: ~55 grams

While still high in calories, this version eliminates the deep-frying oil, reducing saturated fat and total fat by 1520%.

4.The Dressing: Hidden Calories and Fat

The oriental dressing is one of the most calorie-dense parts of the salad. A single serving can add 300400 calories and 30+ grams of fat, depending on how much is used. This dressing is creamy, rich, and slightly sweet and while it adds flavor, it also greatly increases the overall fat content of the meal.

Pro tip: Ask for the dressing on the side and use only a portion to cut back on excess calories and fat.

5.Half Portion Option

Applebees and similar restaurants sometimes offer a half-size Oriental Chicken Salad, which contains approximately:

• Calories: ~800 (crispy) or ~650 (grilled)

• Fat: ~50g (crispy) or ~40g (grilled)

Its still not light, but it's a better choice if you want the flavor without committing to the full portion.

6.Is It Healthy?

While the salad contains lean protein, fresh vegetables, and some fiber, its high fat, sodium, and sugar content makes it a high-calorie, indulgent meal rather than a health-focused option. If you're watching your diet or trying to eat light, the grilled version with minimal dressing is a better option or consider sharing a full portion with a friend.

7.Conclusion

The Oriental Chicken Salad, especially from the Applebees Catering Menu, is flavorful and filling but comes with a high calorie and fat count particularly in the crispy chicken version. Its a great option for comfort food lovers or those looking to indulge, but those watching their nutrition might want to customize the order or opt for the grilled alternative. With smart modifications, like using less dressing or ordering a half portion, you can still enjoy this fan-favorite without overdoing it.