Fast-food eating may be cheap and convenient, but it can wreak havoc on your diet. Wendy's has been serving fast food since 1969, and includes a diverse menu that features a number of healthy and not-so-healthy items. Knowing the nutrition information before you order can help you make wise choices or adjust your intake for the rest of the day.
Salads
Wendy's features a number of different salad options, including the Baja Salad and the Apple Pecan Chicken salad. Calories vary, but range from 500 to 600 calories. A serving of the Apple Pecan Chicken salad with pecans and Pomegranate dressing contains 520 calories, 24 g of total fat, 8 g of saturated fat, 1,430 mg of sodium, 42 g of carbohydrates and 38 g of protein. A full serving of the BLT Cobb salad with avocado dressing contains 560 calories, 36 g of total fat, 14 g of saturated fat, 1,710 mg of sodium, 13 g of carbohydrates and 47 g of protein. Like most fast-food meals, these salads contain high amounts of sodium. The United States Department of Agriculture recommends that you limit your daily intake of sodium to less than 2,300 mg a day.
Side Dishes
Wendy's features a number of healthy side dish options including mandarin orange slices, a plain baked potato, garden salad and chili. A serving of Wendy's plain baked potato -- without butter, margarine or sour cream -- contains 270 calories, 25 mg of sodium, 61 g of carbohydrates, 7 g of protein and no fat. In comparison, a serving of Wendy's value size Natural Cut fries contains 220 calories, 11 g of total fat, 2 g of saturated fat, 270 mg of sodium, 29 g of carbohydrates and 3 g of protein.
Chicken
Wendy's offers a number of chicken options including chicken wings and nuggets. A serving of the spicy chipotle boneless wings contains 500 calories, 20 g of total fat, 4 g of saturated fat, 1,640 mg of sodium, 48 g of carbohydrates and 33 g of protein. A lower-calorie option may be the five piece chicken nuggets without sauce with 230 calories, 14 g of total fat, 3 g of saturated fat, 430 mg of sodium, 13 g of carbohydrates and 12 g of protein.
Sandwiches
Wendy's differs from other fast-food restaurants with its square hamburger. Wendy's Jr. hamburger makes a low-calorie choice from the sandwich menu with 230 calories, 8 g of total fat, 3 g of saturated fat, 480 mg of sodium, 26 g of carbohydrates and 12 g of protein. The Grilled Chicken Go wrap also makes a good choice with 260 calories, 10 g of total fat, 3.5 g of saturated fat, 750 mg of sodium, 25 g of carbohydrates and 20 g of protein.
Frosty Treats
To satisfy your sweet tooth, Wendy's offers its Frosty. A small chocolate Frosty contains 310 calories, 8 g of total fat, 5 g of saturated fat, 140 mg of sodium, 52 g of carbohydrates and 8 g of protein.
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