When it comes to fast food chains, Wendy’s isn’t exactly your best option if your goal is to eat relatively healthy. However, it’s definitely not the worst either and you can make it work if you have too.
The Wendy’s nutrition calculator will help you to make the best possible choice/s. But, we’ve also provided you with a list of the best and worst menu options in each category with basic nutritional information. You don’t have to deprive yourself of your favorite foods from this joint but our job is to try to keep you on track the best we can.
If you do suffer from any health issues, we advise checking with a dietician to see which foods you can eat and which you should avoid. Overall, we highly recommend limiting your fast food intake.
We’ve only provided basic nutrition information for menu items currently listed on the official Wendy’s website.
Related: Nutrition facts analysis database
Biscuits, breakfast sandwiches, sides, and more
While there’s no shortage of tempting options on the breakfast menu… ordering a jam-packed biscuit isn’t a wise decision.
What we like (breakfast sides and more)
Apple bites – Selection of apple pieces
It’s hard to beat natural fruits as a healthy breakfast option. A small serving of apples makes a great choice.
- 35 calories
- 0g fat
- 8g carbs
- 6g sugar (natural)
Seasoned potatoes
While this menu item is fried in oil (0 trans fat, which is ideal), it does have a relatively low calorie and fat content per small serving size. Although, the medium is still not as bad as some of the other breakfast options. Potatoes are a hefty carb source though so skip it if this is a concern.
- 230 calories
- 10g fat
- 32g carbs
What we don’t like (biscuits and sandwiches)
Sausage, egg, and cheese biscuit
While this is a mouth-watering breakfast option, it’s loaded with fat and the buttermilk biscuit isn’t your healthiest carb source.
- 610 calories
- 45g fat
- 28g carbs
- 20g protein
Other biscuit options – There really isn’t a healthy biscuit option on the menu. The honey butter biscuit has the fewest calories and fat but it doesn’t have the least amount of carbs. Overall though, it may be the best option if you had to eat a biscuit.
Breakfast Baconator – Grilled sausage, American cheese, Applewood smoked bacon, fresh-cracked egg, swiss cheese sauce
- 730 calories
- 50g fat
- 36g carbs
- 7g sugar
- 34g protein
Other sandwich options – Again, we don’t see any “healthy” options on this list. However, if you must have a sandwich, the classic bacon, egg, and cheese sandwich has the least calories, fat, and carbs.
Sandwiches/wraps
Wendy’s sandwiches are quite possibly their most popular menu items and typically their most fattening if not careful.
What we like
Grilled chicken sandwich – Grilled chicken breast, smoky honey mustard, spring mix, and tomato on a toasted bun
The grilled chicken sandwich is much better than a crispy chicken sandwich although it’s a little high carb. The honey mustard sauce definitely adds to this.
- 370 calories
- 10g fat
- 36g carbs
- 8g sugar
- 34g protein
Grilled chicken go wrap
The grilled chicken wrap is going to have less overall nutritional value than most of the sandwiches that Wendy’s offers. It’s really not a bad option on its own.
- 260 calories
- 10g fat
- 25g carbs
- 19g protein
What we don’t like
Bacon jalapeno cheeseburger double – Half-pound* of beef, pickled jalapeños, Applewood smoked bacon, American cheese, crispy fried onions, cheese sauce, and a smoky jalapeño sauce
- 980 calories
- 65g fat (3g trans fat)
- 45g carbs
- 7g sugar
- 55g protein
Other hamburgers – Wendy’s has a whole list of hamburgers that are not a great option for healthy eating. But if you had to choose one, the basic Jr. hamburger only has 240 calories, 10g fat, and 25g carbs. That doesn’t mean you should order multiple Jr. hamburgers though as that’d defeat the purpose here.
Most chicken sandwiches – There’s a pretty big variety of chicken sandwiches on the Wendy’s menu. Most are crispy and loaded with other ingredients and so we have to say a big no to those options. But check out the What we like below for one we think isn’t as bad as the rest.
Fries and sides
What we like
plain baked potato
That’s it! It’s just a potato by itself. Now, potatoes are very high carb and we don’t recommend eating this starchy vegetable all the time. However, it beats out a lot of the other options.
- 270 calories
- 61g carbs
- 7g protein
Small beef chili
The small chili is a better choice than Jr. fries and 4-piece nuggets.
- 160 calories
- 4g fat
- 19g carbs
- 6g sugar
- 14g protein
Jr. natural cut fries
Go with the smallest option for the french fries which are cooked in oils.
- 230 calories
- 10g fat
- 30g carbs
Apples
The apples are the healthiest and best side option on the menu.
What we don’t like
The medium-sized fried and larger, loaded fries, and nuggets (6-piece) would have to be the worst side options.
Salads
Salads should be among the healthiest options but don’t let all of Wendy’s choices fool you.
What we like
Basic garden side salad
This is just a small, plain salad. If you choose to add dressing then the nutritional value will obviously increase.
- 25 calories
- 0g fat
- 5g carbs
Southwest avocado chicken salad (half) – lettuce blend, pepper jack cheese, diced tomatoes, avocado, Applewood smoked bacon, grilled chicken breast, and Marzetti® Simply Dressed® Southwest Ranch Dressing.
- 220 calories (300 calories w/ dressing packet)
- 13g fat (21g fat w/ dressing packet)
- 7g carbs (9g carbs w dressing)
- 21g protein (22g protein w/ dressing)
What we don’t like
Taco salad (full)
- 610 calories
- 27g fat
- 67g carbs
- 18g sugar
- 28g protein
Coffee
What we like
Fresh brewed decaffeinated coffee
There’s essentially no nutritional value with the decaffeinated coffee, therefore, it’s your best option.
Regular coffee
The regular coffee is also completely fine as it contains only 5 calories and no sugar by itself.
Cold-brewed iced coffee
These are a good option too if you get the plain version. When you start adding all of the other extras, that’s when the calories and sugar start to add up.
What we don’t like
Frosty-ccino
The Frosty-ccino is a coffee with ice cream so it does have a lot of sugar regardless of which size you get. Although, the large is going to have twice the sugar at about 41 grams. The total carbs for a large is 52g which is rather high for one serving.
Beverages
Sodas, teas, lemonades, juices, etc are filled with sugar (60+ grams depending on option/size). However, the ‘Zero’ sodas and plain iced tea do not contain sugar or calories. The 1% plain milk is also not a bad option if you prefer to have it as a beverage.
Desserts
Let’s face it, there are no healthy dessert options especially not from Wendy’s. If you are going to get one though, opt for the smallest options available.
Sauces and dressings
Use the sauces and dressings sparingly as they do contain a decent amount of fats, oils, and sugar. You don’t have to avoid them altogether but it’d be ideal to use a small portion to dip or dress your chosen menu items.
Gluten-Free/allergens information
To see which foods are gluten-free, check the menu on the website where you’ll see a wheat allergen icon next to each item if it does contain gluten. Wendy’s also identifies the following food allergens via the US Food and Drug Administration (FDA) on the U.S. menu: Milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybean.
Keep in mind though, that cross-contact of ingredients is a possibility in Wendy’s restaurants.
Wrapping Up
Try the Wendy’s nutrition calculator and find out for yourself which options are doable and which you should avoid. We’ve shown you a few options from the menu so hopefully, you can make the best possible choices next time you pull up to this popular fast food restaurant.
Again, you’ll seldom find items that are considered completely healthy overall, but if you are going to opt for Wendy’s at least you can fit something into your diet without feeling too guilty or veering off track.
Also, check out our calorie calculator and macronutrient (protein, fats, and carbs) calculator to help you reach your fitness goals.
