How much fat is in Applebee’s Fiesta Chicken Chopped Salad with dressing?

Quick Answer

The Applebee’s Fiesta Chicken Chopped Salad with dressing contains around 21-36 grams of fat depending on the type of dressing used. The salad itself contains around 5 grams of fat. Most of the fat comes from the dressing, which can range from 16-31 grams of fat depending on the type and amount used.

Examining the Nutrition Facts

To get a more detailed breakdown of the fat content, we’ll need to examine the nutrition facts for the Applebee’s Fiesta Chicken Chopped Salad as well as the various dressing options.

According to Applebee’s nutrition information, here are the nutrition facts for their Fiesta Chicken Chopped Salad (without dressing):

Serving Size 1 salad (638g)
Calories 490
Fat 5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 115mg
Sodium 930mg
Carbohydrates 33g
Fiber 4g
Sugar 4g
Protein 54g

As you can see, the salad alone contains 5g of fat without any dressing. The majority of that fat content comes from the crispy chicken pieces on top.

Now let’s look at the nutrition facts for Applebee’s salad dressings:

Dressing Serving Size Calories Fat
Ranch 2 fl oz (59g) 180 18g
Bleu Cheese 2 fl oz (59g) 210 21g
Caesar 2 fl oz (28g) 90 9g
Balsamic Vinaigrette 2 fl oz (28g) 90 7g
Avocado Ranch 2 fl oz (59g) 190 19g
Chipotle Lime Vinaigrette 2 fl oz (28g) 80 6g

As you can see, the fat content ranges quite a bit depending on dressing choice. The Ranch and Bleu Cheese dressings are the highest in fat at 18-21g per serving. Meanwhile, the vinaigrettes and Caesar dressing are lower in fat, ranging from 6-9g.

So if we put it all together, here is the total fat content of an Applebee’s Fiesta Chicken Chopped Salad with various dressing options:

Dressing Fat in Salad Fat in Dressing Total Fat
Ranch 5g 18g 23g
Bleu Cheese 5g 21g 26g
Caesar 5g 9g 14g
Balsamic Vinaigrette 5g 7g 12g
Avocado Ranch 5g 19g 24g
Chipotle Lime Vinaigrette 5g 6g 11g

So in summary, the Applebee’s Fiesta Chicken Chopped Salad contains around 21-36 grams of fat total, depending on which dressing is used and how much. The Ranch and Bleu Cheese dressings on the higher end with 23-26g of fat, while vinaigrettes and Caesar are lower with 11-14g of fat.

Factors Affecting Fat Content

The fat content of your Applebee’s Fiesta Chicken Chopped Salad can vary a bit depending on these factors:

– Dressing choice – As we saw above, dressing adds the bulk of fat calories. Higher fat dressings like Ranch and Bleu Cheese will result in a higher fat salad.

– Amount of dressing – More dressing means more fat. An extra drizzle here or there can quickly add more fat grams. Stick with the standard 2oz serving size of dressing to keep fat lower.

– Ingredients customized – Adding extra ingredients like avocado slices, crispy chicken, bacon bits, cheese, etc will increase the fat content. Stick to standard salad ingredients to minimize fat.

– Location and menu variances – Nutrition facts can vary slightly across Applebee’s locations. Check your local restaurant’s menu for the most accurate nutrition figures.

Tips for Ordering a Lower Fat Salad

If you’re looking to keep the Applebee’s Fiesta Chicken Salad lower in fat, consider these tips when ordering:

– Opt for a lower fat dressing like a vinaigrette. The Balsamic Vinaigrette and Chipotle Lime Vinaigrette have the least fat.

– Ask for dressing on the side and use sparingly. Drizzle on just enough to lightly coat greens.

– Skip high-fat add-ons like cheese, bacon bits, avocado slices. Stick to veggies and lean protein.

– Request grilled chicken instead of crispy chicken to reduce fat.

– Ask for dressing and cheese served on the side if adding both, and use light hands when adding them to your salad.

– Order the smaller sized Fiesta Chicken Salad option if available to reduce overall calories, fat, and portion size.

– Be mindful of any other high fat menu items ordered. Balance salad with lower calorie sides and entrées.

Healthier Salad Dressing Swaps

To lighten up your Fiesta Chicken Salad even more, consider making these healthier dressing swaps:

Instead of Ranch: Ask for light Italian, balsamic vinaigrette, or a salsa-ranch mixture.

Instead of Bleu Cheese: Go for light balsamic vinaigrette or lemon juice-based dressings.

Instead of Caesar: Request light Caesar or a vinegar-based dressing.

Instead of Avocado Ranch: Swap for a light ranch mixed with salsa and lime juice.

Making these simple dressing swaps can save you 5-15g of fat per serving! Keep in mind that restaurant dressings are often higher in fat and calories than their homemade counterparts. Making your own fresh, healthy dressings at home can be an easy way to cut back on fat.

Healthier Salad Add-Ins

While toppings like cheese, bacon bits, and avocado add flavor and texture to a salad, they can also pile on the fat. Here are some healthier, lower fat add-in ideas:

– Fresh salsa or pico de gallo
– Chopped fresh herbs like cilantro or parsley
– Sliced bell peppers or onions
– Cherry tomatoes
– Freshly ground black pepper
– Lemon or lime wedges
– Chili powder or Cajun seasoning

Choosing lighter add-ins like these will prevent excess fat without compromising flavor. Load up your salad with lots of fresh veggies and herbs to make it more filling too.

Nutrition Tips for Building a Lower Fat Salad

Here are some general nutrition tips to keep in mind for constructing a lighter, lower fat salad:

– Load up on non-starchy veggies – Focus on getting 2-3 different colorful veggies like tomatoes, bell peppers, cucumbers, etc. They add nutrients and bulk with minimal calories.

– Add lean protein – Grilled chicken, shrimp, salmon, or tofu are excellent lower fat protein sources.

– Choose whole grains – Quinoa, farro, or brown rice offer filling fiber and nutrients.

– Use a light dressing – Opt for citrus juice- or vinegar-based dressings. Measure out a serving rather than pouring freely.

– Skip croutons or chips – These starchy add-ons just contribute empty calories and fat.

– Be mindful of nuts and seeds – While healthy, they’re high in fat and calories. Stick to a tablespoon or less.

– Avoid fried proteins or toppings – Greasy crispy chicken or bacon bits provide mostly empty fat calories.

By combining lean protein, tons of veggies, and an antioxidant-rich dressing, you can create a salad that’s nutritious and slim on fat!

Benefits of a Lower Fat Salad

Building your salad with a focus on lower fat ingredients and preparation methods can provide great health benefits:

– Fewer calories – You’ll avoid excess calorie intake that can lead to weight gain.

– More nutrients – Loading up on veggies and healthy toppings means more vitamins, minerals and antioxidants.

– Higher protein – Emphasizing lean proteins builds muscle and satisfies hunger.

– Lower heart disease risk – Limiting saturated and trans fats improves cholesterol levels and heart health.

– Increased energy – Your body won’t be using up energy to digest heavy, fatty foods.

– Reduced inflammation – Minimizing bad fats can cut systemic inflammation linked to disease.

– Better gut health – Fiber from veggies, grains and fruit feeds healthy gut bacteria.

So in addition to being lower in fat, a well constructed salad is also extremely nutritious and health promoting! Making simple swaps to your salad can go a long way for overall wellbeing.


An Applebee’s Fiesta Chicken Chopped Salad contains around 21-36 grams of fat depending largely on the type of dressing used. Choosing healthier dressings like vinaigrettes or Caesar will keep the salad on the lower fat end, around 11-14g. Opting for lighter add-ins and toppings instead of cheese, bacon, or avocado can also trim unwanted fat. Building your salad with plenty of lean protein, fiber-rich grains, and antioxidant-loaded vegetables will provide the most nutrition and health benefits for the lowest amount of fat. Making smart choices with your salad ingredients, dressings, and toppings is key to keeping Applebee’s salad as part of a healthy, lower fat diet.

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