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Nutritional Facts: Copycat Applebee's Low-Fat Blackened Chicken Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/4 cup (60g)
light mayonnaise
1/4 cup (62g)
Dijon mustard
1/4 cup (85g)
honey
1 tablespoon (15g)
mustard
1 tablespoon (15g)
cider vinegar
1/4 teaspoon (1g)
paprika
1 cup (237g)
water
3 tablespoons (45g)
lime juice
2 tablespoons (36g)
soy sauce
1/2 tablespoon (9g)
Worcestershire sauce
1/2 tablespoon (9g)
salt
1 teaspoon (4g)
sugar
1 teaspoon (2g)
paprika
1 teaspoon (2g)
onion powder
1 1/2 teaspoons (3g)
black pepper
1/2 teaspoon (2g)
garlic powder
1/4 teaspoon (0g)
cayenne
2 (236g)
boneless skinless chicken breast halves
2 tablespoons (29g)
light butter
8 cups (576g)
iceberg lettuce
1/2 cup (35g)
red cabbage
1/2 cup (64g)
carrots
1/2 cup (86g)
black beans
1/2 cup (57g)
fat free mozzarella cheese
1/2 cup (0g)
fat-free cheddar cheese
1 large (182g)
tomatoes
1 (33g)
egg whites
Total 1 serving
Alanine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.9 n/a 0.1 0.0 0.1 0.3 n/a n/a 0.0 0.2 4 2
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Arginine n/a 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.1 n/a 3.4 n/a 0.1 0.0 0.1 0.5 n/a n/a 0.0 0.2 5 2
Ash (g) 1.3 2.3 0.2 0.5 0.0 0.0 0.2 0.1 6.4 0.2 9.0 0.0 0.2 0.1 0.2 0.1 0.0 2.7 0.3 2.1 0.2 0.6 1.0 2.6 n/a 0.9 0.2 31 16
Aspartic acid n/a 0.3 0.0 0.1 0.0 0.0 n/a 0.1 0.3 n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 4.7 n/a 0.7 0.0 0.1 0.9 n/a n/a 0.2 0.4 8 4
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 3.6 36.1 5.1 8.7 1.0 1.3 7.1 6.4 7.2 9.1 2.2 0.0 5.3 9.2 15.3 1.2 0.7 11.8 13.9 103.7 15.8 21.1 23.2 543.0 n/a 18.2 2.3 872 436
Calories 200.4 41.7 257.6 10.1 3.1 1.6 0.0 11.3 21.6 6.6 0.0 16.3 6.5 8.2 8.7 5.1 1.4 269.0 147.6 80.6 10.9 26.2 113.5 79.7 n/a 32.8 17.2 1,378 689
Calories (kj) 838.2 173.1 1,078.0 41.7 13.4 6.8 0.0 47.2 90.4 27.7 0.0 68.0 27.2 34.3 36.2 21.5 6.0 1,125.7 617.7 334.1 45.5 110.7 474.7 332.8 n/a 134.7 71.3 5,757 2,878
Carbohydrates (g) 5.1 3.3 69.8 0.8 0.1 0.3 0.0 3.8 2.0 1.7 0.0 4.2 1.2 1.9 2.2 1.1 0.3 0.0 0.0 17.1 2.6 6.1 20.4 2.0 n/a 7.1 0.2 153 77
Cholesterol (mg) 21.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 151.0 30.7 0.0 0.0 0.0 0.0 10.2 n/a 0.0 0.0 213 106
Copper n/a 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.2 0.0 n/a 0.1 0.0 1 0
Cystine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.0 0.1 0.1 n/a n/a 0.0 0.1 1 0
Dietary Fiber (g) 0.1 2.1 0.2 0.5 0.0 0.2 0.0 0.2 0.3 0.0 0.0 0.0 0.8 0.4 0.9 0.1 0.1 0.0 0.0 6.9 0.7 1.8 7.5 1.0 n/a 2.2 0.0 26 13
Folate n/a 4.4 1.7 1.1 0.0 0.3 0.0 4.5 6.5 0.7 0.0 0.0 1.1 1.5 0.6 0.7 0.5 9.4 0.3 167.0 6.3 12.2 128.1 5.7 n/a 27.3 1.3 381 191
Folate, DFE n/a 4.4 1.7 1.1 0.0 0.3 0.0 4.5 6.5 0.7 0.0 0.0 1.1 1.5 0.6 0.7 0.5 9.4 0.3 167.0 6.3 12.2 128.1 5.7 n/a 27.3 1.3 381 191
Folate, food n/a 4.4 1.7 1.1 0.0 0.3 0.0 4.5 6.5 0.7 0.0 0.0 1.1 1.5 0.6 0.7 0.5 9.4 0.3 167.0 6.3 12.2 128.1 5.7 n/a 27.3 1.3 381 191
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Fructose n/a 0.1 34.7 0.0 0.0 0.0 n/a 0.3 n/a n/a n/a 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a 5.8 0.5 0.4 n/a n/a n/a 2.5 0.0 45 22
Galactose n/a 0.0 2.6 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 3 1
Glucose (dextrose) n/a 0.3 30.3 0.1 0.0 0.0 n/a 0.3 n/a n/a n/a 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a 5.2 0.6 0.4 n/a n/a n/a 2.3 0.1 40 20
Glutamic acid n/a 0.5 0.0 0.1 0.0 0.0 n/a 0.0 0.9 n/a 0.0 n/a 0.1 0.1 0.0 0.1 n/a 7.4 n/a 1.1 0.1 0.2 1.2 n/a n/a 0.8 0.5 13 7
Glycine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.2 n/a 0.1 0.0 0.0 0.3 n/a n/a 0.0 0.1 3 2
Histidine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.9 n/a 0.1 0.0 0.0 0.2 n/a n/a 0.0 0.1 2 1
Hydroxyproline n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.9 0.4 0.2 0.0 0.1 0.0 0.0 0.9 0.5 0.0 0.0 0.5 0.1 0.3 0.1 0.0 0.9 0.3 2.4 0.3 0.2 1.8 0.2 n/a 0.5 0.0 11 5
Isoleucine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.5 n/a 0.1 0.0 0.0 0.3 n/a n/a 0.0 0.2 4 2
Lactose n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Leucine n/a 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.3 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 4.1 n/a 0.1 0.0 0.1 0.6 n/a n/a 0.0 0.3 6 3
Lysine n/a 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.3 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 4.8 n/a 0.1 0.0 0.1 0.5 n/a n/a 0.0 0.3 6 3
Magnesium n/a 30.5 1.7 7.4 0.7 1.0 2.4 3.6 14.4 1.1 0.1 0.0 4.1 2.7 5.9 1.2 0.7 61.4 1.5 40.3 5.6 7.7 60.2 18.6 n/a 20.0 3.6 296 148
Maltose n/a 0.0 1.2 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 1 1
Manganese n/a 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.2 n/a 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 n/a 0.7 0.1 0.1 0.4 n/a n/a 0.2 0.0 3 1
Methionine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.3 n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.1 2 1
Monounsaturated Fat n/a 1.6 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.8 4.6 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.0 9 4
Niacin n/a 0.3 0.1 0.1 0.0 0.1 0.0 0.1 1.4 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 24.6 0.0 0.7 0.1 0.6 0.4 0.1 n/a 1.1 0.0 30 15
Pantothenic acid n/a 0.2 0.1 0.0 0.0 0.0 0.0 0.1 0.1 n/a 0.0 0.0 0.1 0.0 0.0 0.0 n/a 3.4 n/a 0.5 0.1 0.2 0.2 n/a n/a 0.2 0.1 5 3
Phenylalanine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.0 n/a 0.1 0.0 0.0 0.4 n/a n/a 0.0 0.2 3 2
Phosphorus (mg) 34.8 66.0 3.4 15.9 1.2 1.8 0.0 6.4 46.8 5.1 0.0 0.0 7.2 7.7 5.5 6.4 1.3 495.6 9.9 115.2 10.5 22.4 120.4 370.6 n/a 43.7 5.0 1,403 701
Phytosterols n/a n/a n/a n/a 0.0 1.0 n/a n/a n/a n/a 0.0 n/a 4.0 2.1 3.2 0.1 0.4 n/a n/a 57.6 n/a n/a n/a n/a n/a 12.7 n/a 81 41
Polyunsaturated Fat n/a 0.6 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.9 0.6 0.4 0.0 0.1 0.2 0.0 n/a 0.2 0.0 3 2
Potassium (mg) 31.2 85.9 44.1 20.7 10.9 13.1 2.4 53.1 76.3 68.0 0.7 0.1 52.4 23.6 45.9 18.5 9.1 873.2 20.6 812.2 85.1 204.8 305.3 59.9 n/a 431.3 53.8 3,402 1,701
Proline n/a 0.2 0.1 0.1 0.0 0.0 n/a 0.0 0.3 n/a 0.0 n/a 0.1 0.0 0.0 0.0 n/a 1.6 n/a 0.1 0.0 0.0 0.3 n/a n/a 0.0 0.1 3 2
Protein (g) 0.4 2.7 0.3 0.7 0.0 0.1 0.0 0.2 3.8 0.0 0.0 0.0 0.3 0.2 0.4 0.3 0.1 50.1 1.0 5.2 0.5 0.6 7.6 17.9 n/a 1.6 3.6 97 49
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 21.2 132.2 0.0 0.0 0.0 0.0 70.1 n/a 0.0 0.0 224 112
Riboflavin n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.0 0.0 0.1 0.2 n/a 0.0 0.1 1 1
Saturated Fat (g) 3.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.3 10.0 0.1 0.0 0.0 0.1 0.0 n/a 0.1 0.0 15 7
Selenium n/a 20.5 0.7 4.9 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.1 0.3 0.2 0.4 0.0 75.5 0.3 0.6 0.2 0.1 1.0 10.7 n/a 0.0 6.6 123 61
Serine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.9 n/a 0.1 0.0 0.0 0.4 n/a n/a 0.0 0.3 3 2
Sodium (mg) 478.2 706.5 3.4 170.3 0.7 0.4 7.1 0.9 2,011.0 83.3 3,488.2 0.0 1.6 1.8 0.7 0.9 0.1 273.8 130.5 57.6 9.5 44.2 0.9 419.8 n/a 9.1 54.8 7,955 3,978
Starch n/a 0.4 n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.9 n/a n/a n/a 0.0 n/a 1 1
Sucrose n/a 0.1 0.8 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a 4.2 0.0 0.1 0.0 0.0 n/a n/a n/a 0.3 0.2 2.3 n/a n/a n/a 0.0 0.0 8 4
Sugar (g) 2.5 0.5 69.6 0.1 0.1 0.1 0.0 0.8 0.6 0.9 0.0 4.2 0.2 0.2 0.0 0.0 0.0 0.0 0.0 11.3 1.3 3.0 n/a 0.8 n/a 4.8 0.2 101 51
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Thiamin n/a 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.2 0.0 0.0 0.2 0.0 n/a 0.1 0.0 1 1
Threonine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.2 n/a 0.1 0.0 0.1 0.3 n/a n/a 0.0 0.1 3 2
Tocopherol, alpha n/a 0.2 0.0 0.1 0.0 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.7 0.0 0.0 0.0 0.1 0.4 0.5 1.0 0.0 0.4 n/a 0.1 n/a 1.0 0.0 5 2
Tocopherol, beta n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 1.3 n/a 0.3 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.1 0.0 0.2 0.0 n/a 0.2 n/a 0.5 n/a 0.0 n/a n/a n/a 0.2 n/a 3 1
Total Fat (g) 19.7 2.5 0.0 0.6 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.0 0.1 6.1 16.0 0.8 0.1 0.2 0.5 0.0 n/a 0.4 0.1 47 24
Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.1 0.0 0.0 0.1 n/a n/a 0.0 0.0 1 0
Tyrosine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.8 n/a 0.0 0.0 0.0 0.2 n/a n/a 0.0 0.2 3 1
Valine n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.2 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 2.6 n/a 0.1 0.0 0.0 0.4 n/a n/a 0.0 0.3 4 2
Vitamin A, IU (IU) 111.0 44.2 0.0 10.7 0.0 283.2 0.0 22.7 0.0 6.7 0.0 0.0 1,132.8 0.0 18.9 0.0 187.2 70.8 492.4 2,891.5 390.6 10,691.8 5.2 271.8 n/a 1,516.1 0.0 18,148 9,074
Vitamin A, RAE n/a 2.5 0.0 0.6 0.0 14.2 0.0 0.9 0.0 0.4 0.0 0.0 56.6 0.0 0.9 0.0 9.4 21.2 134.9 144.0 19.6 534.4 0.0 71.8 n/a 76.4 0.0 1,088 544
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.0 0.0 1 1
Vitamin B-6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.8 0.0 0.2 0.1 0.1 0.1 0.0 n/a 0.1 0.0 3 1
Vitamin C (mg) 0.2 0.9 0.4 0.2 0.0 0.0 0.0 13.6 0.0 1.1 0.0 0.0 0.0 0.6 0.0 0.0 0.3 2.8 0.0 16.1 20.0 3.8 0.0 0.0 n/a 24.9 0.0 85 43
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 11.8 11.6 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 23 12
Water (g) 33.2 51.4 14.5 12.4 14.0 0.1 236.8 41.2 23.8 6.7 0.0 0.0 0.3 0.1 0.4 0.1 0.0 178.9 12.2 550.9 31.6 56.5 56.5 34.0 n/a 172.0 28.9 1,557 778
Zinc n/a 0.4 0.2 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 1.4 0.1 0.9 0.1 0.2 1.0 2.2 n/a 0.3 0.0 7 4

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