Dining Out Guide

Eating Healthy at Wendy's

From SparkPeople’s Editors

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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