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Restaurant Fast FactsCan you dine out and still dine smart? Yes! Chain restaurants are adding low-cal and low-carb offerings to their menus in droves. To help you decipher the "Best Bites" from the worst, Nutrition Action has compiled this printable list with calorie, fat and fiber information at some of the most popular chains. Also, make sure to read the summary of their findings in Restaurant Roulette.
Applebee's "Weight Watchers"APPETIZERSOnion Soup au Gratin Calories: 150 Total fat: 8 g Fiber: 1 g Tortilla Chicken Melt Calories: 480 Total fat: 13 g Fiber: 6 g ENTREES Grilled Shrimp Skewer Salad Calories: 170 Total fat: 1 g Fiber: 7 g Mesquite Chicken Salad Calories: 200 Total fat: 4 g Fiber: 5 g Tango Chicken Sandwich with fresh fruit Calories: 370 Total fat: 9 g Fiber: 8 g DESSERTS Chocolate Raspberry Layer Cake Calories: 230 Total fat: 3 g Fiber: 3 g Berry Lemon Cheesecake Calories: 230 Total fat: 7 g Fiber: 2 g 
Bob Evans's Lighter Fare & Low-CarbLighter Fare Fruit & Yogurt PlateCalories: 410 Total fat: 2 g Saturated fat: 1 g Carbs: 96 g Sodium: 110 mg Lighter Fare Vegetable Stir-Fry with rice pilaf Calories: 500 Total fat: 7 g Saturated fat: 1 g Carbs: 98 g Sodium: 1,410 mg Lighter Fare Pick Two Combo Classic Calories: 230 Total fat: 10 g Saturated fat: 2 g Carbs: 25 g Sodium: 1,500 mg Lighter Fare Grilled Chicken Sandwich, including broccoli and Garden Salad with light Italian dressing Calories: 490 Total fat: 19 g Saturated fat: 2 g Carbs: 39 g Sodium: 1,530 mg Lighter Fare Grilled Chicken (1 breast), including broccoli and Garden Salad with light Italian dressing Calories: 370 Total fat: 18 g Saturated fat: 3 g Carbs: 17 g Sodium: 1,270 mg Lighter Fare Pick Two Combo Beef Vegetable Soup and Baked Potato with sour cream Calories: 460 Total fat: 10 g Saturated fat: 3 g Carbs: 68 g Sodium: 580 mg Lighter Fare Turkey Breast (2 slices) Calories: 510 Total fat: 13 g Saturated fat: 4 g Carbs: 74 g Sodium: 730 mg Low-Carb Salmon, including broccoli and Garden Salad with light Italian dressing Calories: 480 Total fat: 26 g Saturated fat: 5 g Carbs: 17 g Sodium: 750 mg Lighter Fare Grilled Chicken (2 breasts), includes broccoli and Garden Salad with light Italian dressing Calories: 610 Total fat: 28 g Saturated fat: 5 g Carbs: 17 g Sodium: 1,900 mg Low-Carb Grilled Chicken (2 breasts), including broccoli and Garden Salad with light Italian dressing Calories: 610 Total fat: 28 g Saturated fat: 5 g Carbs: 17 g Sodium: 1,900 mg Low-Carb Pork Chops (2), including broccoli and Garden Salad with light Italian dressing Calories: 1,080 Total fat: 64 g Saturated fat: 19 g Carbs: 21 g Sodium: 2,300 mg Low-Carb Cobb Salad with buttermilk ranch dressing Calories: 950 Total fat: 70 g Saturated fat: 25 g Carbs: 15 g Sodium: 2,230 mg Low-Carb Pork Chops (2) with green beans with ham and Specialty Side Salad with bleu cheese dressing Calories: 1,350 Total fat: 89 g Saturated fat: 27 g Carbs: 20 g Sodium: 3,260 mg Chili's Guiltless GrillENTREES & PLATTERS Guiltless Chicken Sandwich with black beans and vegetables Calories: 530 Total fat: 9 g Carbs: 70 g Fiber: 11 g Guiltless Grill Pita with black beans Calories: 50 Total fat: 9 g Carbs: 77 g Fiber: 15 g Guiltless Chicken Platter with rice, corn on the cob and vegetables Calories: 560 Total fat: 9 g Carbs: 83 g Fiber: 4 g Guiltless Tomato Basil Pasta Calories: 670 Total fat: 15 g Carbs: 106 g Fiber: NA Olive Garden's Garden FareSOUPS & ENTREES Minestrone Soup Calories: 160 Total fat: 1 g Saturated + trans fat: NA Fiber: 6 g Sodium: NA Linguine alla Marinara, dinner portion Calories: 510 Total fat: 8 g Saturated + trans fat: NA Fiber: 7 g Sodium: NA Capellini Pomodoro, dinner portion Calories: 610 Total fat: 13 g Saturated + trans fat: NA Fiber: 8 g Sodium: NA Chicken Giardino, dinner portion Calories: 610 Total fat: 18 g Saturated + trans fat: NA Fiber: 8 g Sodium: NA Shrimp Primavera, dinner portion Calories: 740 Total fat: 24 g Saturated + trans fat: NA Fiber: 8 g Sodium: NA Pork Filettino with vegetables Calories: 340 Total fat: 9 g Saturated + trans fat: 3 g Fiber: NA Sodium: 420 mg Salmon Piccata with vegetables Calories: 440 Total fat: 21 g Saturated + trans fat: 6 g Fiber: NA Sodium: 420 mg Tuscan T-Bone with vegetables Calories: 580 Total fat: 32 g Saturated + trans fat: 16 g Fiber: NA Sodium: 1,010 mg Red Lobster's LightHouse SelectionsAPPETIZERS & SIDE DISHESJumbo Shrimp Cocktail with cocktail sauce Calories: 180 Total fat: 2 g Carbs: 11 g Fiber: 0 g Baked Potato with pico de gallo topping Calories: 190 Total fat: 2 g Carbs: 37 g Fiber: 5 g Garden Salad with red wine vinaigrette Calories: 100 Total fat: 5 g Carbs: 14 g Fiber: 1 g Wild Rice Pilaf Calories: 210 Total fat: 5 g Carbs: 36 g Fiber: 2 g Cheddar Bay Biscuit Calories: 160 Total fat: 9 g Carbs: 17 g Fiber: 0 g Buttered Vegetables Calories: 140 Total fat: 12 g Carbs: 9 g Fiber: 3 g ENTREES & PLATTERS Live Maine Lobster (1 1/4 lbs.) with cocktail sauce, including broccoli and Garden Salad with red wine vinaigrette Calories: 370 Total fat: 6 g Carbs: 45 g Fiber: 5 g Jumbo Shrimp Cocktail Dinner with cocktail sauce, including broccoli and Garden Salad with red wine vinaigrette Calories: 470 Total fat: 8 g Carbs: 45 g Fiber: 5 g Rock Lobster Tail with cocktail sauce, including broccoli and Garden Salad with red wine vinaigrette Calories: 490 Total fat: 8 g Carbs: 45 g Fiber: 5 g Broiled Flounder, including broccoli and Garden Salad with red wine vinaigrette Calories: 400 Total fat: 10 g Carbs: 26 g Fiber: 5 g Snow Crab Legs (1 lb.) with cocktail sauce, including broccoli and Garden Salad with red wine vinaigrette Calories: 490 Total fat: 10 g Carbs: 43 g Fiber: 5 g Grilled Chicken, including broccoli and Garden Salad with red wine vinaigrette Calories: 540 Total fat: 14 g Carbs: 40 g Fiber: 7 g King Crab Legs (1 1/2 lbs.) with cocktail sauce, including broccoli and Garden Salad with red wine vinaigrette Calories: 720 Total fat: 14 g Carbs: 43 g Fiber: 5 g Tilapia, half portion (5 oz.), including wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 560 Total fat: 16 g Carbs: 62 g Fiber: 7 g Tilapia (10 oz.), includes wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 720 Total fat: 20 g Carbs: 62 g Fiber: 7 g Salmon, half portion (5 oz.), including wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 630 Total fat: 22 g Carbs: 62 g Fiber: 7 g Salmon (10 oz.), including wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 950 Total fat: 41 g Carbs: 62 g Fiber: 7 g Rainbow Trout, half portion (5 oz.), including wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 640 Total fat: 24 g Carbs: 64 g Fiber: 7 g Rainbow Trout (10 oz.), including wild rice pilaf, broccoli and Garden Salad with red wine vinaigrette Calories: 880 Total fat: 35 g Carbs: 68 g Fiber: 7 g Ruby Tuesday's Smart EatingAPPETIZERSWhite Chicken Chili Calories: 220 Total fat: 8 g Net carbs: 22 g Fiber: 6 g Onion Soup Calories: 200 Total fat: 13 g Net carbs: 20 g Fiber: 0 g Low-Carb Broccoli & Cheese Soup Calories: 330 Total fat: 27 g Net carbs: 12 g Fiber: 3 g Low-Carb Chicken Quesadilla Calories: 670 Total fat: 45 g Net carbs: 11 g Fiber: 8 g Low-Carb Spicy Buffalo Wings with dressing Calories: 1,090 Total fat: 83 g Net carbs: 5 g Fiber: 0 g WRAPS & SALADS Low-Carb Roasted Turkey Wrap, including Spring Mix Salad with light balsamic vinaigrette Calories: 300 Total fat: 8 g Net carbs: 16 g Fiber: 11 g Low-Carb Chicken Caesar or Grilled Chicken Wrap, including Spring Mix Salad with light balsamic vinaigrette Calories: 410 Total fat: 19 g Net carbs: 14 g Fiber: 11 g Low-Carb Spring Chicken Salad with light balsamic vinaigrette Calories: 500 Total fat: 30 g Net carbs: 18 g Fiber: 4 g Low-Carb Chicken Caesar Calories: 500 Total fat: 35 g Net carbs: 12 g Fiber: 4 g Low-Carb Peppercorn Salmon Caesar Calories: 660 Total fat: 46 g Net carbs: 12 g Fiber: 4 g Low-Carb Chicken Cobb Salad with dressing Calories: 920 Total fat: 65 g Net carbs: 30 g Fiber: 3 g ENTREES & PLATTERS Grilled BBQ Chicken (single breast), including broccoli and mashed cauliflower Calories: 550 Total fat: 24 g Net carbs: 30 g Fiber: 9 g Low-Carb Oven-Roasted Turkey Dinner, including broccoli and mashed cauliflower Calories: 630 Total fat: 24 g Net carbs: 18 g Fiber: 9 g Petite Sirloin, including broccoli and mashed cauliflower Calories: 520 Total fat: 27 g Net carbs: 15 g Fiber: 9 g Top Sirloin, including broccoli and mashed cauliflower Calories: 580 Total fat: 30 g Net carbs: 15 g Fiber: 9 g "Eat Your Vegetables" Platter Calories: 640 Total fat: 31 g Net carbs: 65 g Fiber: 10 g Low-Carb Peppercorn Salmon with mashed cauliflower and sugar snap peas Calories: 590 Total fat: 32 g Net carbs: 19 g Fiber: 10 g Honey Dijon Chicken (single breast), including broccoli and mashed cauliflower Calories: 600 Total fat: 32 g Net carbs: 24 g Fiber: 9 g Low-Carb Creole Catch, including broccoli and mashed cauliflower Calories: 610 Total fat: 35 g Net carbs: 14 g Fiber: 9 g Low-Carb New Orleans Seafood, including broccoli and mashed cauliflower Calories: 800 Total fat: 50 g Net carbs: 17 g Fiber: 9 g Low-Carb Church Street Chicken, including broccoli and mashed cauliflower Calories: 790 Total fat: 51 g Net carbs: 15 g Fiber: 11 g Peppercorn Mushroom Sirloin, including broccoli and mashed cauliflower Calories: 910 Total fat: 59 g Net carbs: 20 g Fiber: 11 g Ruby's Ribeye, including broccoli and mashed cauliflower Calories: 930 Total fat: 63 g Net carbs: 18 g Fiber: 9 g Smothered Sirloin Tips with mashed cauliflower Calories: 1,160 Total fat: 63 g Net carbs: 62 g Fiber: 6 g Bayou Surf & Turf or Blackened Ribeye, including broccoli and mashed cauliflower Calories: 940 Total fat: 65 g Net carbs: 19 g Fiber: 9 g SIDE DISHES Sauteed Zucchini Calories: 50 Total fat: 3 g Net carbs: 3 g Fiber: 2 g Baked Beans Calories: 130 Total fat: 3 g Net carbs: 18 g Fiber: 4 g Sugar Snap Peas Calories: 130 Total fat: 6 g Net carbs: 10 g Fiber: 4 g Brown Rice and Black Beans Calories: 270 Total fat: 6 g Net carbs: 40 g Fiber: 5 g Broccoli Calories: 130 Total fat: 8 g Net carbs: 5 g Fiber: 3 g Cole Slaw Calories: 130 Total fat: 8 g Net carbs: 12 g Fiber: 1 g Mashed Cauliflower Calories: 170 Total fat: 11 g Net carbs: 9 g Fiber: 6 g Creamed Spinach Calories: 200 Total fat: 17 g Net carbs: 9 g Fiber: 2 g Baked Potato with butter and sour cream Calories: 460 Total fat: 19 g Net carbs: 51 g Fiber: 11 g DESSERTS Blueberry D'Lite Calories: 210 Total fat: 5 g Net carbs: 33 g Fiber: 4 g Low-Carb Cheesecake Calories: 400 Total fat: 32 g Net carbs: 1 g Fiber: 5 g Low-Carb Chocolate Lava Cake Calories: 630 Total fat: 40 g Net carbs: 14 g Fiber: 10 g T.G.I. Friday's Atkins MenuAPPETIZERSBuffalo Wings with dressing (numbers from lab analysis of typical dinner-house wings) Calories: 1,010 Total fat: 80 g Saturated + trans fat: 22 g Sodium: 2,460 mg Tuscan Spinach Dip with vegetables (Center for Science in the Public Interest [CSPI] estimate) Calories: 590 Total fat: 41 g Saturated + trans fat: 25 g Sodium: 1,300 mg ENTREES Key West Grouper with vegetables (numbers from independent lab analysis) Calories: 300 Total fat: 15 g Saturated + trans fat: 4 g Sodium: 1,020 mg Fire Roasted Salmon with vegetables (numbers from independent lab analysis) Calories: 440 Total fat: 23 g Saturated + trans fat: 6 g Sodium: 580 mg Grilled Buffalo Chicken Salad with dressing (CSPI estimate) Calories: 600 Total fat: 43 g Saturated + trans fat: 12 g Sodium: 2,340 mg Chicken La Boca (numbers from independent lab analysis) Calories: 520 Total fat: 27 g Saturated + trans fat: 13 g Sodium: 2,730 mg Sizzling Chicken with Broccoli (CSPI estimate) Calories: 620 Total fat: 32 g Saturated + trans fat: 17 g Sodium: 2,480 mg Sizzling NY Strip with Bleu Cheese with broccoli (CSPI estimate) Calories: 660 Total fat: 38 g Saturated + trans fat: 18 g Sodium: 710 mg Bunless Burgers with salad and dressing (CSPI estimate) Calories: 860 Total fat: 58 g Saturated + trans fat: 23 g Sodium: 1,430 mg DESSERTS New York Cheesecake (numbers from independent lab analysis) Calories: 400 Total fat: 25 g Saturated + trans fat: 15 g Sodium: 410 mg
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