Fast food restaurants are notorious for serving high-calorie, high-fat items. While Wendy's does offer many traditional high-calorie items, it also provides some healthier, lower-calorie alternatives. Learning more about the menu items at Wendy's can help you make more informed ordering choices that won't have a negative impact on your diet.
Salads and Sides
Although you might think salads at Wendy's provide nutritious alternatives to other menu items, check the calorie and fat content before making your selection. For example, the Baja Salad has the most calories---with 550 calories without dressing. The Apple Pecan Chicken Salad has the fewest calories of the entree salads---coming in at only 350 calories. An even healthier choice, the Garden Side Salad has only 25 calories without dressing, and the Caesar Side Salad has only 60 calories without dressing. Wendy's entree salads contain 7 g to 14 g of fat per serving without dressing. Fat-free French dressing has the fewest calories, with only 40 calories per serving. Thousand Island dressing has the most, with 160 calories per serving. Side items, such as baked potatoes and chili, contain 220 calories to 330 calories and 0 g to 10 g of fat. A small order of French fries contains 330 calories and has 15 g of fat, and a large order has 540 calories and 25 g of fat.
Wings and Chicken Nuggets
Wendy's Boneless Wings and Crispy Chicken Nuggets pack many calories and large amounts of fat. The Honey BBG Boneless Wings, for example, have 570 calories and 18 g of fat; the 10-piece Chicken Nuggets have 450 calories and 29 g of fat. Other wings and nuggets range from 230 calories to 540 calories. The four-piece children's size chicken nuggets have only 180 calories and 12 g of fat. Heartland Ranch dipping sauce contains 120 calories per serving and 12 g of fat. Honey Mustard sauce has 80 calories and 6 g of fat per serving. With no fat and approximately 50 calories per serving, Barbecue sauce and Sweet & Sour sauce provide healthier alternatives.
Sandwiches
The Jr. Hamburgers and Jr. Cheeseburgers at Wendy's have about 230 calories to 350 calories each, and 8 g to 19 g of fat. Larger burgers like the Double Jr. Bacon Cheeseburger, Double Stack, Double with Everything and Cheese, Baconator Single, and Bacon Deluxe Single contain 360 calories to 750 calories and 18 g to 42 g of fat. The highest-calorie sandwiches offered at Wendy's include the Triple with Everything and Cheese, with 1,030 calories and 63 g of fat, the Baconator Double, with 980 calories and 63 g of fat, and the Bacon Deluxe Double, with 870 calories and 52 g of fat. Healthier sandwich options include the Spicy Chicken Go Wrap, with only 310 calories and 15 g of fat, the Homestyle Chicken Go Wrap, with 320 calories and 16 g of fat, the Grilled Chicken Go Wrap, with 260 calories and 10 g of fat, the Ultimate Chicken Grill Sandwich, with 370 calories and 7 g of fat and the Crispy Chicken Sandwich, with 350 calories and 15 g of fat.
Considerations
Advertised calorie content for salads does not include croutons or dressings, and advertised calorie content for sandwiches and burgers does not include mustard, ketchup or mayo. Calorie content of menu items may vary according to preparation.
Recommendations
Consider fast food items, such as French fries and hamburgers, occasional indulgences rather than staples in your diet. When you do eat at Wendy's, limit your portion size by choosing the smallest size sandwich or a children's size menu option. Wendy's also allows you to order half-size entree salads. Ordering healthy side dishes, such as mandarin oranges rather than French fries, can cut 240 calories to 450 calories from your meal. Order grilled items rather than fried whenever possible. Most of the lowest-calorie sandwiches, such as the Grilled Chicken Go Wrap and the Ultimate Chicken Grill Sandwich, contain grilled meat. Drink water rather than ordering a soda or other sweet beverage, which can add 100 calories to 180 calories to your meal. You can also cut 40 calories to 70 calories from sandwich items by skipping the cheese---or 120 calories to 190 calories by not eating the bun.
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