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Dining Out Guide

Eating Healthy at Wendy's

From SparkPeople’s Editors
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Wendy's touts itself as being "better than fast food," and indeed, the menu has more healthy choices than the average burger joint--but they're listed alongside plenty of gut-busting specialty burgers. Maintain a girlish figure like Wendy by making smart choices on your next visit.

  • Smaller "Jr." sandwiches are best if you want a burger. A Jr. Hamburger (or a Kids Meal hamburger) without cheese has 220 calories, 8 g of fat and 490 mg of sodium.

  • While the Baconator sounds tasty, it has 830 calories, 51 grams of fat and 1,880 mg of sodium. It's best left on the menu and off of your tray.

  • The Garden Sensations Salads are great choices, but the dressings that come on them contain 10-25 g of fat each. Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium), Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium) or Fat Free French (70 calories, 0 g fat, 170 mg sodium) are your best choices for salad dressings. Be sure to ask to substitute one of the lighter dressings when you order.

  • Instead of fries, ask for a side salad (35 calories, 0 grams fat, 25 mg sodium) with one of the dressings listed above, a small chili (190 calories, 6 g fat, 830 mg sodium), the plain baked potato (320 calories, 0 g fat, 25 mg sodium), or a mandarin orange cup (80 calories, 0 g fat, 15 mg sodium) instead.

  • Thee following sandwich combos are healthier meal selections:

    • Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)
    • Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)
    • Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)


  • Wendy's provides nutrition info on its website.

 

 
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Wendy's Calorie Lookup
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Foods Submitted By Members - Calorie Lookup
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Healthy Finds at Wendy's From SparkPeople Members

Food Item Calories Thumbs-Up Count Comments    
Wendy's Small Chili 210 calories 80 21 Vote/Comment/
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Wendy's Large Chili 310 calories 27 7 Vote/Comment/
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Wendy's Ultimate Chicken Grill* 320 calories 12 4 Vote/Comment/
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Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories 12 6 Vote/Comment/
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Wendy's Plain Baked Potato 270 calories 5 3 Vote/Comment/
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Wendy's Garden Sensations Apple Pecan Chicken Salad (Half-Size) 340 calories 5 3 Vote/Comment/
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Wendy's Jr. Cheeseburger Deluxe 300 calories 3 1 Vote/Comment/
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Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories 3 1 Vote/Comment/
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Wendy's Jr. Hamburger 230 calories 3 1 Vote/Comment/
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Wendy's Caesar Side Salad 260 calories 3 2 Vote/Comment/
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Junior Frosty (6 oz) 170 calories 3 2 Vote/Comment/
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Wendy's Spicy Chicken Sandwich 530 calories 3 1 Vote/Comment/
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Wendy's Spicy chicken go wrap* 310 calories 3 1 Vote/Comment/
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Wendy's Garden Side Salad (no dressing) 25 calories 2 0 Vote/Comment/
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Wendy's Ultimate Chicken Grill 390 calories 2 1 Vote/Comment/
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Wendy's Jr. Bacon Cheeseburger 400 calories 1 1 Vote/Comment/
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Reduced Fat Creamy Ranch Dressing 110 calories 1 0 Vote/Comment/
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Wendy's Chicken BLT* 650 calories 1 0 Vote/Comment/
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Hamburger, Kids Meal 270 calories 1 1 Vote/Comment/
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4 Piece Kids Meal Crispy Chicken Nuggets 180 calories 0 0 Vote/Comment/
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Saltine Crackers 25 calories 0 0 Vote/Comment/
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Wendy's Fruit Cup* 168 calories 0 0 Vote/Comment/
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Wendy's Bold Buffalo Boneless Wings* 520 calories 0 2 Vote/Comment/
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Bacon (1 slice) 20 calories 0 0 Vote/Comment/
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Wendy's Fat Free French Style dressing* 40 calories 0 0 Vote/Comment/
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Related Dining Out Guides:   Eating Healthy at Taco Bell   Eating Healthy at Subway   Eating Healthy at KFC