Wendy’s Nutrition Menu: Full List of Calories & Prices

Wendy’s Nutrition Menu is a U.S.-focused guide that helps you plan what to order with calories, key macros, and practical dietary flags.

In short: this guide lists typical calories and price ranges for main menu categories so you can pick meals that match your goals fast.

Expect typical price ranges to vary by city and franchise; check the app for your local total. The article previews burgers, chicken sandwiches, wraps, salads, sides, chili, sauces, and breakfast for quick scanning.

Nutrition facts change with supplier swaps and limited offers. The biggest swing factors are sauces, cheese, and bun choices, so the guide highlights those.

Safety note: allergen procedures differ by location—shared fryers and a common toaster can affect dairy-free or vegan ordering. Also, some prep steps may label ketchup or chili as containing egg or milk due to cross-contact.

The piece promises clear dietary breakdowns (vegan/keto/gluten-free style) and allergen callouts for dairy, egg, and nuts so you can make fast, confident choices.

How to Use This Wendy’s Nutrition Guide to Build a Meal

Start by focusing on a few key numbers: calories, sodium, saturated fat, and protein guide the biggest health effects. Then use carbs, sugar, and fiber to fine-tune choices.

Scan each item for those figures first. Higher grams of saturated fat usually come from cheese and bacon. Higher grams of carbs often track with buns and fries.

• Check calories, sodium, saturated fat, and protein first.
• Use carbs, sugar, and fiber to adjust fullness and blood-sugar impact.
• Note allergens: ranch contains milk; ketchup may be flagged for egg via prep cross-contact.

Remember the “per item” trap: a sandwich can look moderate until you add fries, ranch, and a drink. That single item can become a full meal with far more calories, sodium, and saturated fat.

1. Pick a protein anchor (burger patty or chicken).
2. Add produce where possible (lettuce, tomato) to boost fiber.
3. Choose one side by goal: fiber vs lower calories vs lower sodium.

Sodium math tip: aim under 2,300 mg per day. Add the sandwich sodium, then add fries and sauce totals as you order. Shared fryer use raises sodium and cross-contact risk for fried items.

Later sections use mini snapshots and simple tweaks—skip cheese, swap the bun, or hold sauce—to meet different nutrition targets quickly.

Wendy’s Nutrition Menu Overview for the United States

Here’s how recent supplier swaps and prep shifts can alter the numbers you see on a menu label. Updates reflect changes to buns, sauces, and limited-time items, and franchise prep methods can vary by location.

What changed and why values vary

Updated means ingredients or vendors shifted, or a limited item returned. That can change the listed amount of calories, sodium, or allergens for the same named product. Always check the app if you need exact totals.

Daily sodium context: aiming under 2,300 mg

For many adults, 2,300 mg is a practical ceiling. In fast food, one sandwich plus fries and a sauce can approach that total quickly.

Sodium spikes when patties are seasoned, or when cheese, bacon, and sauces are added. Even bun recipes can add unexpected sodium.

• Best practice: confirm shared fryer use and bun ingredients when avoiding dairy.
• Ask staff about prep-area cross-contact and request packets if you worry about sauces or to-go handling.
• Jump ahead to sections for burgers, chicken, salads, sides, chili, sauces, breakfast, kids, and dairy-free/vegan notes to compare menu items and options.

Burgers and Cheeseburgers Calories and Macros

This section is a burger-by-burger cheat sheet that highlights calories, grams of key macros, and the three things to watch: saturated fat, sodium, and portion size.

Jr. Hamburger & Jr. Hamburger Deluxe

Jr. hamburger: 250 calories, 11 g fat (4 g sat), 420 mg sodium, 25 g carbs, 13 g protein.

Jr. hamburger deluxe adds lettuce and tomato for 300 calories and 16 g fat (4.5 g sat) with 470 mg sodium. Toppings add satisfaction with minimal calorie change.

Jr. Cheeseburger and Jr. Cheeseburger Deluxe

Jr. cheeseburger runs about 280–290 calories, 13–14 g fat (6 g sat), and 530–610 mg sodium depending on listing. Deluxe versions push fat and sodium higher due to mayo-style toppings and extra cheese.

Double Stack and Bacon Double Stack

Two-patty builds jump calories and saturated fat quickly. Double Stack: 410 calories, 24 g fat (10 g sat), 690 mg sodium. Bacon Double Stack: 440 calories, 26 g fat (11 g sat), 820 mg sodium.

Highest-calorie builds to limit

Baconator: 960 calories, 66 g fat (27 g sat), 1,540 mg sodium, 57 g protein. Pretzel Baconator tops at 1,050 calories with the same fat and sodium numbers. If you want the flavor, split one or skip sides and drinks.

• Ordering note for dairy-free diners: confirm premium bun contents, ask about the sandwich bun, and remember patties are cooked on a shared grill and buns may be toasted in a common toaster.
• For lower saturated fat, skip cheese or choose a single patty and add lettuce, tomato, or pickle for bulk without many additional calories.

Chicken Sandwich Nutrition: Crispy, Classic, and Spicy Picks

Chicken sandwiches range from lighter fried picks to hearty club-style builds, and their numbers can surprise you. Calories may match across items while sodium and saturated fat diverge based on breading, seasoning, and sauces.

Crispy and Classic snapshots

The Crispy Chicken Sandwich is the smaller, lighter fried option: 330 calories, 16 g fat (3 g sat), 680 mg sodium, 33 g carbs, and 14 g protein. It’s still fried and often cooked in a shared fryer.

The Classic Chicken Sandwich runs higher on sodium despite similar calories: 490 calories, 21 g fat (3.5 g sat), 1,450 mg sodium, 49 g carbs, and 28 g protein. Pairing it with fries adds salt fast—watch the totals.

Spicy and BLT-style builds

The Spicy Chicken Sandwich: 490 calories, 20 g fat (3.5 g sat), 1,160 mg sodium, 50 g carbs, and 28 g protein. For some, this is the better sodium pick while keeping calories steady.

Club-style and BLT additions raise saturated fat and sodium quickly. A Crispy Chicken BLT: 420 calories, 23 g fat (6 g sat), 1,010 mg sodium, 35 g carbs, and 19 g protein. Adding bacon, cheese, or mayo boosts both fat and salt.

• Smart swaps: hold mayo, limit cheese, add extra lettuce or tomato for volume, and choose a lower-sodium side.
• Allergen note: verify bun type and fryer sharing if dairy cross-contact is a serious concern for you.

Wraps and Lighter Handheld Options

Wraps offer a tidy, portable choice when you want protein without a heavy bun. They sit between a sandwich and a salad: filling, easy to eat, but watch carbs and sodium.

Grilled Chicken Wrap snapshot and skipping ranch

Grilled Chicken Wrap (per wrap): 260 calories, 10 g fat (3.5 g sat), 34 g carbs, 3 g sugar, 640 mg sodium, 2 g fiber, 19 g protein.

That makes the chicken wrap a solid mid-calorie choice with decent protein. Skip ranch to cut calories and remove dairy allergens. Ranch contains milk and adds fat quickly.

Grilled chicken without the bun: lower carbs, same protein

Grilled Chicken Sandwich (no bun): 200 calories, 7 g fat (1.5 g sat), 5 g carbs, 4 g sugar, 510 mg sodium, 1 g fiber, 28 g protein.

Removing the bun drops carbs dramatically while keeping protein high. This is a smart lower-carb option if you want more grams of protein per calorie.

• Add lettuce and tomato for bulk without many calories.
• Choose mustard or salsa-style condiments instead of stacked sauces.
• Remember: “grilled” does not mean low sodium — toppings and dressings raise the total.

Salads Nutrition: Best Choices and Hidden Sugar/Sodium

A salad can deliver solid fiber and protein, but sugar and sodium often hide in dressings and toppings. Check grams on the label and watch candied nuts, fruit syrups, and creamy dressings that balloon totals.

Apple Pecan Chicken Salad snapshot

Apple Pecan Chicken Salad: 570 calories, 26 g fat (9 g sat), 51 g carbs, 40 g sugar, 1,090 mg sodium, 7 g fiber, 36 g protein.

High sugar comes from candied fruit and dressing. Ask for the pomegranate vinaigrette on the side to control how many grams you use.

Southwest Avocado Chicken Salad snapshot

Southwest Avocado Chicken Salad: 590 calories, 41 g fat (12 g sat), 18 g carbs, 6 g sugar, 1,190 mg sodium, 7 g fiber, 41 g protein.

Let avocado add creaminess and skip or reduce ranch-style dressing to cut calories and saturated fat from cheese or mayo.

Berry Burst Chicken Salad snapshot

Berry Burst Chicken Salad: 470 calories, 19 g fat (6 g sat), 40 g carbs, 29 g sugar, 980 mg sodium, 7 g fiber, 39 g protein.

Adding nuts or extra cheese boosts calories and saturated fat quickly, though they add texture and satiety.

• Ask for dressing on the side.
• Reduce cheese and skip candied toppings.
• Verify base blend for cheese if you need dairy-free options; grilled chicken may have cross-contact risk.

Sides and Fries: Calories, Sodium, and Portion Control

Sides are the easiest place to trim calories and sodium while still feeling satisfied. Choose one thoughtful side and a water to keep totals in check. Small swaps can cut carbs, sugar, and saturated fat without losing flavor.

Fries and fryer cross-contact

French fries and seasonal fries are cooked in a shared fryer at most locations. That matters if you avoid dairy or animal products because cross-contact can occur. Ask staff about fryer use if this is a concern.

Plain baked vs Sour Cream & Chive

The plain baked potato delivers 270 calories, 61 g carbs, 7 g fiber, and only 40 mg sodium. It’s a strong fiber pick for a side.

The sour cream & chive version adds about 50 calories and a bit of fat: 320 calories, 63 g carbs, 7 g fiber, and 35–40 mg sodium. Fiber stays the same; sodium remains low for both.

Salads and apple bites

Garden side salad: 200 calories, 18 g carbs, 2 g fiber, and 460 mg sodium. Caesar side salad: 260 calories, 17 g carbs, 2 g fiber, and 530 mg sodium.

Tip: ask for dressing on the side and skip croutons to cut sugar and sodium from dressings. Vinaigrette adds 100 calories and 20 g sugar per serving.

Apple Bites are the lowest-calorie side: 35 calories, 8 g carbs, 1 g fiber, and 0 mg sodium—great for kids or a fresh option for adults.

• Portion control playbook: pick one side, choose water, and keep sauces optional.
• Use a plain baked potato or apple bites to up fiber and lower sodium compared with fries.

Chili Nutrition: A High-Protein Option With High Sodium

A bowl of chili can be a surprisingly filling fast-food pick when you want protein without a heavy bun. It delivers solid grams of protein and a useful amount of fiber for fullness.

Large chili snapshot

Large Chili: 270 calories, 8 g fat (3 g sat), 28 g carbs, 9 g sugar, 1,260 mg sodium, 6 g fiber, 23 g protein.

Why sodium and dairy cross-contact matter

The main limiter is sodium. At 1,260 mg per large serving, chili can take a big chunk of the 2,300 mg daily guideline.

Corporate guidance notes the recipe does not include milk. Still, some locations label chili as “contains milk” because patties are cooked with cheese on a shared grill and may be chopped into chili. This creates potential dairy cross-contact.

• Why choose chili: higher protein than many sides and more fiber than most sandwiches for fewer calories.
• Dairy-free diners: ask the manager about current prep if cross-contact is a medical concern.
• Smart pairings: chili + Apple Bites or chili + plain baked potato keeps totals reasonable versus chili + fries.

Sauces, Ranch, and Condiments That Change Your Nutrition Fast

Sauces can flip a modest sandwich into a high-calorie, high-sodium meal in just one swipe. A few tablespoons of creamy dressing or mayo add calories and grams of fat fast. Sauces also raise sodium and sugar totals, so they matter more than many diners expect.

High-impact add-ons: ranch, signature sauces, and mayo

Ranch and mayo are the biggest culprits. A single serving of ranch contains milk, so it’s a clear dairy concern for anyone avoiding milk ingredients.

These items add calories, saturated fat, and sodium in small portions. If your sandwich already has cheese or bacon, skip or limit creamy sauces.

Smarter swaps: mustard, BBQ, salsa, and vinaigrette-style choices

Choose mustard for tang, BBQ for sweetness, or a light vinaigrette for acidity and fewer calories. Salsa-style or vinaigrette options keep flavor but cut fat and some sugar.

Use sauces sparingly: ask for them on the side and dip instead of drench.

Ketchup note: packet vs prep-area cross-contact considerations

Ketchup may be labeled “contains egg” at some locations because of prep-area cross-contact with mayonnaise. Sealed ketchup packets reduce that risk and are a practical alternative to squeeze bottles.

• Decision rule: if an item already has cheese and bacon, keep sauces minimal.
• Measure by packets for plain items—one to two packets is a sensible limit.
• Mini checklist: choose one sauce, ask for it on the side, and dip instead of drench.

Breakfast Items: What to Order If You’re Watching Sodium and Saturated Fat

Many fast-food breakfast items pair eggs with salty meats and creamy sauces, raising grams of sodium quickly. This daypart is the sneaky sodium window because sandwiches often combine cheese, sauce, and processed breakfast meats.

Breakfast sandwiches and burritos: where cheese and sauces add up

Cheese and creamy sauces are the fastest way to raise calories and saturated fat. Ask to hold cheese or cheese sauce on a burrito to cut fat grams and calories without losing protein.

Limit double bacon or sausage. That reduces saturated fat and lowers sodium per sandwich.

Seasoned potatoes and other sides: how they affect a “lighter” breakfast

Seasoned potatoes are usually cooked in shared fryers. That can add cross-contact risk and flip a light meal into a high-sodium one.

Choose a fruit-like side or apple bites when available to keep total sodium and calories down.

• Bun guidance: English muffin is listed as a lower-allergen option; croissants and biscuits contain milk. Buns may be toasted on shared equipment—ask staff.
• How to lower saturated fat: skip cheese, decline creamy sauce, and avoid doubling processed meats.
• Simple build: one sandwich or burrito (no cheese), one fruit side, and a no-sugar drink keeps calories and sodium in check.
• Dietary note: dairy-free diners should request no cheese/cheese sauce and confirm bread choice at the location.

Kids’ Meal Nutrition: Best Combos for Calories and Protein

Kids’ meals pack controlled portions that help you limit calories while still getting protein. They work well for adults who want a light lunch or to stop overeating.

Kids’ Hamburger Meal vs Kids’ Nuggets Meal

The hamburger delivers beef protein with usually lower prep cross-contact risk. The nuggets provide chicken protein but may be cooked in a shared fryer.

Sauces add calories and can contain dairy or egg. Apple Bites are a 35-calorie side and a smarter swap than fries to cut sugar and salt.

Portion tips for a light adult lunch

• Best combo: kids’ sandwich, Apple Bites, and water or an unsweetened drink to avoid hidden sugar.
• Watch sodium: even small meals gain salt from cheese, bacon, or dipping sauces.
• For more volume, add a side salad or extra fruit; skip extra sauces to keep calories down.
• Dietary note: confirm fryer and sauce ingredients if dairy or egg cross-contact is a concern.

Dairy-Free and Vegan Ordering Notes (U.S. Locations)

Dining dairy-free or vegan at fast-food chains requires a bit of on-the-spot checking. Shared equipment and supplier changes mean ingredient lists do not always tell the whole story. You can often build safe orders, but confirm at your specific U.S. location before you eat.

Shared fryers, toasters, and grills: what to expect

Fries and many fried chicken items often share oil with other items. The oil is vegetable-based (soybean, canola, and/or cottonseed), but cross-contact with milk-containing products can still occur. Toasting happens on shared equipment and cutting boards may be shared, so even untoasted bread lowers but does not remove risk.

Bun sourcing and recent changes

Since 2025, some locations use a premium bun that contains milk. Ask for the standard sandwich bun if you want to avoid milk, and request untoasted bread when possible to reduce surface contact. Always double-check with staff about current bun sourcing.

Easy modifications that make a difference

• Skip cheese and decline ranch or Scorchin’ Hot dips — both contain milk.
• Verify sauces and toppings before ordering; ketchup bottles can show egg cross-contact, so request sealed ketchup packets when concerned.
• Choose fruit or a plain baked potato instead of fries if fryer-sharing is an issue, or ask about fryer use that day.

Quick takeaway: dairy-free and vegan options exist, but you must verify each order. Ask about fryer use, bun type, and sauce ingredients. Small swaps—no cheese, no ranch, sealed ketchup packets—make many items usable for dairy-free or vegan diners.

How to Compare Menu Items by Nutrition Goals

Pick a single goal—fewer calories, lower sodium, or more protein—before you compare items. That focus makes choices simple and practical.

Lowest-calorie picks that still deliver protein

Grilled Chicken Sandwich (no bun) is the top anchor: about 200 calories, 510 mg sodium, and 28 g protein with only 5 g carbs. It gives strong protein for a low calorie amount.

The Jr. Hamburger is another dependable baseline: 250 calories, 420 mg sodium, and 13 g protein. Use these two as your lowest-calorie, protein-forward anchors.

Lower-sodium ordering strategies when you want burgers or chicken sandwiches

• Skip cheese and bacon to shave hundreds of mg of sodium and cut saturated fat.
• Ask for sauces on the side and use fewer packets; that reduces added salt and calories.
• Pick low-sodium sides like Apple Bites or a plain baked potato instead of fries to lower the total amount of sodium for the meal.

Reducing saturated fat: cheese, bacon, and patty-size decisions

Choose a single patty instead of doubles to cut saturated fat without losing the main protein source. Removing cheese or bacon lowers saturated fat more than dropping vegetables or protein.

If you need carbs and fullness, keep the bun. If you’re managing carbs, go bunless and add a fiber-rich side like the baked potato or the chili’s 6 g fiber option.

Daily amount mindset: if lunch is high in sodium, keep dinner and snacks low-sodium to balance your day. Decide the grams you can afford, then build the rest of your meals around that number.

Conclusion

Conclusion

Make your final pick by building around a protein anchor and watching two big drivers: sodium and saturated fat. Treat sauces and sides as the easiest levers to cut calories and grams quickly.

Compare per-item totals before you turn one sandwich into a full meal with fries, a drink, and add-ons. Use the tables in this guide to choose a few go-to items and rotate sides like a baked potato, side salad, or Apple Bites for variety.

Aim under 2,300 mg of sodium for most adults and balance the rest of your day if one order runs high. Confirm bun type, fryer sharing, and sauce ingredients at the location if you have allergen concerns. With small swaps and a quick grams-and-sodium check, fast food can fit your goals without guesswork.