Wendy's Nutrition Facts: What to Order and Avoid (2024)

Most nutritious option

If you're looking for the healthiest meal at Wendy's, the Parmesan Caesar Salad is your best bet; and you can skip the dressing or use only half if you want to reduce the overall fat, calorie, and sodium content.

Breakfast

Wendy's breakfast menu offers plenty of sandwiches — which you can get on a croissant, cookie or hamburger bun — and a few other items, like a burrito or oatmeal bar. Many of these are high in fat, calories and sodium.

To make your breakfast sandwich healthier, consider an option without cheese and bacon. You may also want to stay away from the breakfast combos (which come with a side of seasoned baked potatoes) or ask for apple bites to be substituted for the potatoes.

✓ Oatmeal bar

Wendy'sOatmeal barprovides 270 calories, 10 g total fat, 4 g saturated fat, 44 g carbohydrates, 3 g protein and 230 mg sodium. This bar is healthier than the other options because it contains about half the fat (both total and saturated) and has more fiber (4g per bar).

✗ Breakfast baconator

Wendy'sBreakfast Baconatorprovides 730 calories, 50 g total fat, 19 g saturated fat, 37 g carbohydrates, 34 g protein and 1,750 mg sodium. If you're craving sausage, bacon, and eggs, Wendy's burrito can satisfy that craving with about half the calories, fat, and sodium.

Beef

Wendy's is known for its classicHamburger, but the burger menu has expanded with a variety of options, including different bun and topping choices and even more patties. Although many of these options add even more calories and fat.

To make your burger healthier, consider omitting the cheese and bacon and replacing the mayonnaise with mustard. Single-patty options have the lowest fat and calorie content, and if you want a single-patty burger to be more filling, ask for extra lettuce and tomato.

✓ Jr. Hamburger

Wendy'sJr. Hamburgerprovides 250 calories, 11 g total fat, 4 g saturated fat, 25 g carbohydrates, 13 g protein and 420 mg sodium. Of all the burger options, this one is the lowest in calories and fat, while also containing less sodium.

✗ Pretzel Bacon Pub Triple

Wendy's Pretzel Bacon Pub Triple provides 1,520 calories, 106 g total fat, 45 g saturated fat, 54 g carbohydrates, 89 g protein and 1,940 mg sodium. Order a single Pretzel Bacon Pub Cheeseburger and you can cut your fat and calories in half. Change the pretzel bun and you can reduce both parts even further.

Kip

In addition to beef, Wendy's offers a wide variety of crispy chicken sandwiches and nuggets, some of which are mildly spicy. Many of these options are healthier than Wendy's beef choices because they are lower in calories and fat.

When you look at the Wendy's chicken sandwich menu, grilled is healthier than fried, and remember that each item you add (e.g., bacon, cheese, pretzel roll) will likely make your meal a little less healthy. Opt for vegetarian toppings instead, or go for chicken nuggets to avoid unhealthy condiments altogether.

✓ Crispy chicken nuggets

Wendy's4 pieces. Crispy chicken nuggetsprovide 170 calories, 11 g total fat, 2 g saturated fat, 10 g carbohydrates, 9 g protein and 340 mg sodium. If you choose nuggets over a sandwich, you can bypass the fat and calories in many sandwich spreads. It's also a good option if you're on a low-carb diet, because it doesn't contain a bun.

✗ Spicy Pretzel Bacon Pub

Wendy's Spicy Pretzel Bacon Pub provides 840 calories, 42 g total fat, 13 g saturated fat, 71 g carbohydrates, 42 g protein and 1,790 mg sodium. If you're craving a chicken sandwich, ask for grilled chicken instead of fried, and consider leaving out the bacon, cheese, or both.

Salads

Wendy's offers a handful of freshly made salads, each with different topping choices. In general, these options are the healthiest because they are more numerousnutritious. Salads are also a good option if you're watching your carbohydrate intake.

When choosing your salad, look for a salad with toppings such as fruit, more vegetables or nuts. Toppings that are fried (such as croutons or taco chips) increase the overall fat content and calories of the meal. The choice of dressing is also important, as low-calorie options are usually the healthiest choice.

✓ Parmesan Caesar salad

Wendy'sParmesan Caesar Saladprovides 300 calories, 14 g total fat, 7 g saturated fat, 5 g carbohydrates, 41 g protein and 790 mg sodium. This is one of the lower fat menu items that also contains fiber (3 g) and a good dose of other nutrients, such as potassium.

Add the full bandage package and you add 140 calories, 14 g total fat, 2.5 g saturated fat, 2 g carbohydrates, 1 g protein and 320 mg sodium. Try using only half the dressing or ask for a lower calorie option instead.

✗ Tacosalat

Wendy'sTaco-salatprovides 620 calories, 34 g total fat, 13 g saturated fat, 67 g carbohydrates, 3 g protein and 1,890 mg sodium. A healthier option with the same flavor profile is a small chili. If you opt for the chili, you'll cut your calories and fat by two-thirds. It also cuts your sodium levels in half.

Silk

Wendy's side dish menu includes fries, baked potatoes, chili and apple bites. Overall, many of these options fall on the less healthy side, mainly due to the added toppings like cheese, bacon, and sour cream.

The healthiest sides are those in their most natural form, such as a regular baked potato or an apple snack. If you want something hot, a small chili provides more nutritional value than fries or a high-calorie baked potato.

✓ Æblebid

Wendy'sAeblebidprovide 35 calories, 0 g total fat, 0 g saturated fat, 8 g carbohydrates, 0 g protein and 0 mg sodium. They make a great side dish if you're watching your fat intake or are on a low-sodium diet. It is also one of the few menu items that does not directly contain allergens.

✗ Chili & cheese baked potato

Wendy'sChili & cheese baked potatoprovides 500 calories, 14 g total fat, 7 g saturated fat, 74 g carbohydrates, 20 g protein and 860 mg sodium. You can make your baked potato side healthier by ordering it plain.

Dessert

The company's sweet treat menu includes what it is best known for: Frosty. For those who don't want a cool treat, the bakery menu also includes a few flavors of cookies. Some options contain as much fat and calories as a sandwich, so it is useful to take this into account.

You can make your Frosty healthier by choosing "junior" or small portion sizes instead of medium or large. And if you're craving a cookie, the oatmeal bar offers more nutrition than other options.

✓ Jr. Vanille Frosty

Wendy'sJr. Vanille Frostyprovides 190 calories, 5 g total fat, 3 g saturated fat, 32 g carbohydrates, 5 g protein and 90 mg sodium. These amounts are relatively low for a dessert, allowing you to satisfy your sweet tooth while staying within your desired calorie and fat range.

✗ Great chocolate icy

Wendy'sGreat chocolate icyprovides 590 calories, 15 g total fat, 10 g saturated fat, 99 g carbohydrates, 17 g protein and 260 mg sodium. You can get your chocolate fix while staying within your dietary guidelines by choosing a junior or small portion. If you're watching your calories or carbs, a chocolate cake is a better option.

Drinks

At Wendy's you can get both hot and cold drinks. They have hot and iced coffee, as well as a wide selection of soft drinks and lemonade. You can also order milk or water. There are a number of choices, some are healthier than others.

If you don't want to add fat or calories to your meal, water, coffee and iced tea are the best choices. Milk is a good option if you're trying to increase yourscalciuminname. If you are ordering a drink that contains more calories or fat, it may help to choose smaller portion sizes.

✓ Nestle Pure Life fleskevand

Order oneNestle Pure Life fleskevandand you get a drink with no calories, no fat, no carbs, no protein and no sodium. This leaves more in all these categories for your actual meal. Moreover, water is always a first choice when it comes to drinks.

✗ Hi-C Flashin'-fruitpunch

Wendy is greatHi-C Flashin' Fruitpunchprovides 560 calories, 0 g total fat, 0 g saturated fat, 14 g carbohydrates, 0 g protein and 120 mg sodium. A healthier sweet drink is Minute Maid Light Lemonade. Even a large serving provides only 30 calories, although it has a higher sodium content of 240 grams.

Diet-specific options

Wendy's menu offers several options if you follow a specific diet, such as low-carb, diabetes-friendly, low-fat, low-sodium, vegetarian and vegan; however, your choice is a little more limited if you follow a gluten-free or FODMAP diet.

Gluten free

• Normal hamburger (no bun)
• Grilled Chicken (no bun)
• Any salad except Taco or Jalapeño Popper
• French fries
• Chili

Wendy's offers nothingcertified gluten-freeproducts, but it is stated which products contain wheat. If you are sensitive to gluten or have celiac disease, please read the nutritional information and ingredients list carefully before ordering.

Gluten-free salads are a good choice because they contain more nutrients. Just pay attention to the amount of dressing you use, or choose a lower-calorie option if you're limiting your fat and calorie intake.

Few carbohydrates

• Parmesan Caesar Salad
• Normal hamburger (no bun)
• Grilled Chicken (no bun)
• Chicken nuggets
• Aeblebid

French fries and baked potatoes are high in carbohydrates, so you may want to avoid these foods if you have a dietlow carbohydrate diet. Ordering sandwiches without the bun also helps reduce your carbohydrate intake, as does getting salads without high-carb toppings like croutons or tortilla chips.

If you want something filling, a salad or a burger and chicken sandwich are good options. If you're looking for something lighter, a four-piece chicken nugget or apple bite is the better choice.

Low-FODMAP

• French fries
• Baked potato (with cheese if tolerated)
• Salad (without croutons, onions or dressing)
• Grilled chicken (no bun, with cheese if tolerated)
• Plain hamburger patty (no bun, with cheese if tolerated)

If you follow alow FODMAP diet, your options may be especially limited when it comes to fast food. Check the menu in advance to see which products contain grains, fruits and dairy products and try to avoid them. Regular meat and potato products are usually safer choices.

Diabetes friendly

• Grilled chicken
• Chicken nuggets
• Aeblebid
• jr. hamburger (no bun)
• Parmesan Caesar Chicken or Southwest Avocado Chicken Salads

If you're following a diet for people with diabetes, look for menu items that arefewer carbohydrates. Order sandwiches without the bun and opt for salads with low-carb toppings such as nuts and cheese. Salads are the best choice because they are rich in nutrients, but grilled chicken is also a good choice.

Thin

• Chili
• Jr.-hamburger
• Regular baked potato
• Grilled chicken sandwich
• Salads without cheese or dressing

A way tocut your fatwhile eating at Wendy's is to avoid fried foods. You can also lower your fat intake by ordering a salad without high-fat options such as cheese or full-fat dressing. Chili is a good low-fat option for a cold day, while a salad can fill your stomach without being heavy.

Low sodium content

• Jr.-hamburger
• Regular baked potato
• Aeblebid
• Salad without croutons, cheese or dressing
• Chocolate or Vanilla Frosty (Jr. Size)

If you're watching your sodium intake, you'll probably want to avoid fries. Many of the sandwiches are also high in sodium. A better option is to order a salad without the croutons, cheese or dressing. You can also lower the sodium content of a burger by mixing cheese and bacon.

Vegetarian and vegan

• French fries
• Baked potato (chives only)
• Aeblebid
• Salad (without meat and cheese)

Although Wendy's is known for its burgers, the chain has a few options if you're in the moodvegetarianofvegan diet. If you eat dairy, a Frosty is a sweet option. However, a baked potato and apple bite provides more nutrients.

Food allergies and safety

Many Wendy's food products containcommonly known allergens. However, it does explain the presence of many of these food allergens on the American menu, including:

• Leger
• Milk
• Fisk
• No
• Wheat
• Pinda's
• Shellfish
• Tree nuts

If you have a food allergy, you must inform the employee who takes your order. In many cases, your food can be prepared without certain ingredients. When you place an order online or use the mobile app, you also have the option to hold an ingredient.

A word from Verywell

With a variety of burgers, sandwiches, salads and sides, Wendy's is a fast-food restaurant where you have choices, even if you're on a special diet or want to stay within certain nutritional parameters to achieve your health goals.

It helps to look at the menu beforehand so you know the nutritional value of the food you want. Determining your meal before you go also helps you make better nutritional choices, as you will be less influenced by options outside your diet plan.

Making healthy food choices benefits your overall health. Most foods can be included as part of a healthy diet, as long as they are eaten in moderation. The best diet is one you can followkeep it as a lifestylebecause long-term changes produce long-term results.