Wendy'snutrition: calories, macros & the healthiest picks
Every Wendy's menu item we track — 15 items, averaging 556 calories — checked against Wendy's's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Grilled Chicken Ranch Wrap
28g protein for 420 cal — 6.7g protein per 100 cal
Baconator
59g protein for 890 cal — 6.6g protein per 100 cal
Dave's Triple
72g protein for 1100 cal — 6.5g protein per 100 cal
Lowest-calorie, still filling
Apple Pecan Salad with Grilled Chicken
510 cal with 30g protein
Dave's Single
560 cal with 31g protein
Big Bacon Classic
610 cal with 35g protein
Watch out for
Dave's Triple — 1100 cal, 74g fat — the single biggest item on the menu.
Full Wendy's nutrition table
Tap a column to sort. Search to filter by item or menu section.
15 items
Jr. Hamburger 1 sandwich | 230 | 12 | 24 | 10 |
Jr. Cheeseburger 1 sandwich | 270 | 14 | 25 | 13 |
Crispy Chicken Sandwich 1 sandwich | 340 | 15 | 32 | 17 |
Classic Chocolate Frosty, Medium 1 medium | 390 | 12 | 61 | 12 |
Grilled Chicken Ranch Wrap 1 wrap | 420 | 28 | 41 | 16 |
10 pc. Chicken Nuggets 10 piece nuggets | 430 | 23 | 22 | 27 |
Apple Pecan Salad with Grilled Chicken 1 full salad with grilled chicken, entree + 1 packet Pomegranate Vinaigrette dressing (420 Cal entree + 90 Cal dressing) | 510 | 30 | 43 | 25 |
Classic Chicken Sandwich 1 sandwich | 550 | 28 | 55 | 25 |
Dave's Single 1 sandwich (quarter-pound* beef, approximate weight before cooking) | 560 | 31 | 37 | 34 |
Spicy Chicken Sandwich 1 sandwich | 560 | 28 | 55 | 26 |
Big Bacon Classic 1 sandwich (quarter-pound* beef, approximate weight before cooking) | 610 | 35 | 38 | 37 |
Asiago Ranch Club Sandwich, Classic 1 sandwich | 670 | 37 | 56 | 34 |
Dave's Double 1 sandwich (half-pound* beef, approximate weight before cooking) | 810 | 50 | 37 | 52 |
Baconator 1 sandwich (half-pound* beef, approximate weight before cooking) | 890 | 59 | 36 | 58 |
Dave's Triple 1 sandwich (three-quarter-pound* beef, approximate weight before cooking) | 1100 | 72 | 38 | 74 |
FAQ
What's the healthiest thing to order at Wendy's?
Based on verified nutrition data across Wendy's's full menu, the Grilled Chicken Ranch Wrap has the best protein-to-calorie ratio on the menu — 28g protein for 420 cal — 6.7g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Apple Pecan Salad with Grilled Chicken comes in at 510 calories with 30g of protein.
How many calories are in a typical Wendy's order?
Across the 15 menu items we track for Wendy's, the average is about 556 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Wendy's?
The Grilled Chicken Ranch Wrap is the most protein-efficient item on the Wendy's menu: 28g protein for 420 cal — 6.7g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Wendy's?
The Dave's Triple is the single biggest item on the Wendy's menu we track — 1100 cal, 74g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Wendy's nutrition data accurate?
Yes — every item is checked against Wendy's's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Wendy's menu in the app.
AutoCal for iPhone
Scan the Wendy's menu with AutoCal.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Compare nutrition at other chains
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