Wendy’s® Nutrition Info, Facts, and Calories Calculator

Wendy's NutritionWendy’s nutrition info can be hard to find online, but we’ve managed to source all of this information for you, before compiling it into several neat little tables representing nutritional values.

Someone watching their diet may hesitate to order a Baconator meal – it’s a high dosage of calories, sodium, carbohydrates and fat – but don’t worry, even though Wendy’s sells juicy burgers heavy on the grease, they also offer quite a few healthier options.

On this Wendy’s nutrition info page we will look at those healthy options, as well as those fattening options and everything in between. And as if that wasn’t enough we will also ask whether or not Wendy’s has options for vegetarians, vegans and those on a gluten free diet, all while answering any questions you have about those dishes and those nutritional values.

This is the only page you will ever need concerning Wendy’s nutrition info. So, let’s not waste any more time and dig in!

Wendy’s Nutrition

Before we get to the tables, let’s get some of your frequently asked questions about Wendy’s nutrition out of the way. It’s clear that a lot of you are concerned about the calories in some of these dishes, but we can put your mind at rest:

How Many Calories in a Wendy’s Frosty?

It all depends on the size, as the flavors don’t differ much. The smallest has 190 calories and the largest has 570 calories. Here is a rundown based on flavor and size:

  • Junior Classic Chocolate Frosty Calories: 200
  • Small Chocolate Frosty Calories: 340
  • Medium Classic Chocolate Frosty Calories: 460
  • Large Classic Chocolate Frosty Calories: 560
  • Junior Vanilla Frosty Calories: 190
  • Small Vanilla Frosty Calories: 340
  • Medium Vanilla Frosty Calories: 460
  • Large Vanilla Frosty Calories: 570

How Many Calories in Wendy’s Chicken Nugget?

The 4 piece chicken nuggets have 180 calories, while the 10 piece have 450 calories. This excludes sauce.

How Many Calories in Wendy’s Spicy Chicken Nugget?

The 4 piece chicken nuggets have 190 calories, while the 10 piece have 470 calories. Again, this excludes sauce. You can see more info on both of these below,

Wendy’s Salad Calories

These can be some of the healthiest options with regards to Wendy’s nutrition. However, do not be deceived. Salads from fast food chains can pack as much of a punch as their hamburgers, at least as far as the calories are concerned. The good news is that many of those calories come from more nutritious ingredients.

If you’re watching your weight then it might not matter where they come from though, so pay close attention to the table below.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Fresh-Made Salads
Apple P ecan Chic k en Salad w35011970271735
Apple P ecan Chic k en Salad Hal f - Size w180649014918
Roasted Pecans110960641
P omeg r anate V inaig r ette v7031501090
Asian Cashew Chic k en Salad w2103.552013533
Asian Cashew Chic k en Salad Hal f - Size w11022608317
Spicy Roasted Cashews80665412
Light Spicy Asian Chili V inaig r ette v451.5190860
BBQ Ranch Chic k en Salad w39015940281240
BBQ Ranch Chic k en Hal f - Size w210851017920
BBQ Ranch D r essing v1007260861
Spicy Chic k en Caesar Salad w48027103024335
Spicy Chic k en Caesar Salad Hal f - Size w2501452014218
Gourmet Croutons8031901302
L emon Garlic Caesar D r essing v11011180212
St r a wberry F ields Chic k en Salad w35015112016739
St r a wberr y F ield s Chic k e n Sala d Hal f - Siz e w18075709420
Honey Roasted Sunflower Seeds453.50321
Apple Balsamic V inaig r ette v805240770
Additional Salad Dressings
Ranch D r essing v10010170211
Light Ranch D r essing v **504.5160211
Italian Vinaigrette v**605180430
Light Honey F r ench D r essing v **40095980
Thousand Island D r essing v **13012250540

Wendy’s Chili Calories

Want to know how the Wendy’s chili nutrition stacks up? Well, this one might surprise you, and it could be a pleasant surprise. This can be a very unhealthy dish when prepared in certain ways. But on this occasion it’s not that bad. It is certainly not health food, but it isn’t too fatty and there is plenty of protein and fiber here.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Side Selections
Garden Side Salad20020421
Gourmet Croutons8031901302
Caesar Side Salad60470414
Gourmet Croutons8031901302
L emon Garlic Caesar D r essing v11011180212
Apple Slices4000970
Plain Baked Potato (avg. wgt. 10 oz.)2700256137
Sour Cream & Chive Baked Potato3203.5506348
Broccoli & Cheese Baked Potato**4401451067616
Bacon & Cheese Baked Potato**5402389066522
Buttery Best Spread50695000
Rich & Meaty Chili, Small180579020513
Rich & Meaty Chili, Large2708118031819
Hot Chili Seasoning Packet50280110
Saltine Crackers250.580501
Cheddar Cheese, Shredded706110104
Chili Cheese Fries53028105055416
Value Natural-Cut Fries*220112402803
Small Natural-Cut Fries*310153304004
Medium Natural-Cut Fries*410204405205
Large Natural-Cut Fries*500245406506
Ketchup, 1 Packet10070220

Wendy’s Baked Potato: Healthy Option?

Wendy's Chili Calories

A baked potato is certainly a much healthier option than French fries, burgers and everything else on the Wendy’s menu. Just make sure that you keep the fillings to a minimum. There are a lot of baked potatoes on the Wendy’s menu that come loaded with sour cream, cheese and everything else that is bad for you.

You can see just how bad these are on our Wendy’s Nutrition tables. They are heavy on quality fiber and carbs from the potatoes. The potatoes skin also adds a wealth of healthy nutrients. But once you account for the butter, the cheese and the sour cream, it stops being healthy. So, keep the extras to a minimum and be very careful what you add to your baked potato if you’re looking for healthier options.

Wendy’s Beverages Nutrition

This is where all of the sugar on the Wendy’s menu seems to gather. They are a lot of empty calories here, but there are also healthier options if you know where to look. And don’t worry if you don’t as that’s what these Wendy’s nutrition tables are for.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Beverages
Redhead Roasters®Hot Coffee, Regular000+000
Lowfat White Milk1002.511512118
Lowfat Chocolate Milk1202.516018178
Juicy Juice® Apple Juice900522200
Diet Coke®, Small Cup0015+000
Sprite®, Small Cup160035+43430
Coca-Cola®, Small Cup16000+44440
Minute Maid® Light Lemonade, Small Cup505+100
Hi-C® Flashin’ Fruit Punch®, Small Cup170015+46460
Barq’s® Root Beer, Small Cup180040+50500
Fanta® Orange, Small Cup180025+49490
Pibb Xtra®, Small Cup160025+43430
Coke Zero™, Small Cup005+000
Dr Pepper®, Small Cup160040+43430
Brewed Unsweetened Iced Tea0010+100
Brewed Sweetened Iced Tea140015+37360
Strawberry Tea, Small Cup45010+11100
Nestlé® Pure Life® Bottled Water000000
All Natural Lemonade, Small Cup150015+37350
Strawberry Lemonade, Small Cup180015+44420

Calories in Wendy’s Chicken Nuggets

We have already told you how many calories are in Wendy’s chicken nuggets, but we left out the different sizes and the dipping sauces. And let’s be honest, no one orders any number of these nuggets without a little dipping sauce on the side. So, take a look below to get your full answer and to total up how many calories one of these dishes will set you back.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Crispy Chicken Nuggets
4-Piece Chicken Nuggets180123501009
4-Piece Spicy Chicken Nuggets170115009010
6-Piece Chicken Nuggets2701852014014
6-Piece Spicy Chicken Nuggets2601775014015
10-Piece Chicken Nuggets4503087024023
10-Piece Spicy Chicken Nuggets**43028124023025
Barbecue Dipping Sauce4501201140
Sweet & Sour Dipping Sauce50012012100
Honey Mustard Dipping Sauce806220730
Buttermilk Ranch Dipping Sauce12012240320

Double & Triple Baconator Calories

This is one of the biggest and best meals on this menu. The question is, just how many calories are in a Wendy’s Tripe Baconator? Well, the table below should be able to answer that question. But be prepared for a shock.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Sandwiches
Jr. Hamburger2601063025515
Jr. Cheeseburger2901383026616
Jr. Bacon Cheeseburger3902285026520
Jr. Cheeseburger Deluxe3501986028717
Double Stack™46025128027629
1/4 lb.* Single w/ Cheese580311220421030
1/2 lb.* Double w/ Cheese820471510421048
3/4 lb.* Triple w/ Cheese1090661990431169
Baconator®94057185041957
Son of Baconator®66038164041938
Pretzel Bacon Cheeseburger68037109046736
Ultimate Chicken Grill Sandwich370788043934
Spicy Chicken Sandwich51020113055729
Homestyle Chicken Sandwich51020120054829
Asiago Ranch Club w/ Homestyle Chicken67032161057938
Asiago Ranch Club w/ Grilled Chicken53021125043842
Asiago Ranch Club w/ Spicy Chicken66032154057837
Pretzel Pub Sandwich w/Homestyle Chicken65029145062835
Pretzel Pub Sandwich w/ Grilled Chicken52018109049740
Pretzel Pub Sandwich w/Spicy Chicken65029138063735
Premium Cod Sandwich**4802397051618
Crispy Chicken Sandwich3501962034413
Crispy Chicken Caesar Wrap4102491031116
Grilled Chicken Go Wrap2601074025319
Homestyle Chicken Go Wrap3401791030117
Spicy Chicken Go Wrap3301687030117

Wendy’s Chicken Sandwiches Facts

The chicken meals are very popular here. Typically they are the lesser items on a burger joint’s menu, but they are some of the star performers on this classic menu. So, let’s take a look at some of the basics.

How Many Calories in a Wendy’s Grilled Chicken Sandwich?

There are 300 calories if you order just the patty in the bun. You can increase this considerably by ordering a “Premium” bun and by using a number of sauces like mayo. To see how these add up, take a look at the Wendy’s nutrition table below.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Sandwich Components
Jr. Hamburger Patty12082600010
1/4 lb.* Hamburger Patty240162900018
Grilled Chicken Breast1301.54703027
Spicy Chicken Breast2601276017021
Homestyle Chicken Breast2701284017122
Crispy Chicken Patty180113701009
Cod Fillet**180948014011
Sandwich Bun1201.52202344
Premium Bun, Toasted19023303667
Pretzel Bun, Toasted2304.53104037
Tortilla1203.53802003
American Cheese403.5190102
Cheddar Cheese Slice806120005
Muenster Cheese Slice806140005
Cheddar Cheese, Shredded35355002
Asiago Cheese504100103
Applewood Smoked Bacon – 1 strip201.575002
Mayonnaise50530000
Ketchup10070220
Mustard0030000
Smoky Honey Mustard453.575320
Ranch Sauce809110111
Tartar Sauce**11012150000
Crinkle Cut Pickles – 3 each00110000
Iceberg Lettuce Leaf000000
Tomato – 1 slice500110
Red Onion – 2 rings000000

 

Fat and Sugar in Wendy’s Frosty Ice Cream

We have already discussed how many calories are in a Wendy’s Frosty. But what about the sugar content? What about everything else that goes into them? We are often asked What Is In a Wendy’s Frosty? Sometimes by eager customers looking to replicate it, sometimes by worried consumers. To give you a better idea of the nutritional values of this frozen treat, take a look at the Wendy’s nutrition table below.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Frosty™ Dairy Desserts
Classic Frosty, Chocolate, Small340916056469
Classic Frosty, Vanilla, Small330816055479
Chocolate Frosty Shake, Small54013210988810
Chocolate Frosty Shake, Large8101631015313913
Strawberry Frosty Shake, Small52012180918110
Strawberry Frosty Shake, Large7501524013912513
Caramel Frosty Shake, Small600142801078111
Caramel Frosty Shake, Large9002043016712215
Chocolate Frosty Waffle Cone300616054357
Vanilla Frosty Waffle Cone290616053347

Wendy’s Kids Meal Nutrition Chart

You may not care too much about your own weight. You know you’re going to burn it off and you know it’s just a one-off treat. But your kid might not. If you let them, most kids will eat fast food for every meal every day of the week. That’s why it is so important to teach them about good nutrition.

These tables can help with that. So, take a look at them with your kid and together you can choose an option that is healthy and okay to enjoy on an occasional basis, or an option that is not healthy and is okay to enjoy as a rare treat.

 CaloriesFat (g)Sodium (mg)Carbs (g)Sugar (g)Protein (g)
Kids' Meal
Grilled Chicken Wrap2601074025319
Hamburger2501053025514
Cheeseburger2901373026616
4-Piece Chicken Nuggets180123501009
Apple Slices4000970
Natural-Cut Fries*220112402803
Juicy Juice® Apple Juice900522200
Nestlé® Pure Life® Bottled Water000000
Lowfat White Milk1002.511512118
Lowfat Chocolate Milk1202.516018178
Classic Frosty™, Chocolate, Jr.20059032275
Classic Frosty, Vanilla, Jr.1904.59032275

Wendy’s Burger Calories

Wendy’s serves food items that have quite a log of calories. These include the Baconator with 940 calories; pretty bad for those with hypertension. Aside from Baconator, Double Stack with triple cheese has a whopping 1090 calories.

Wendy’s Special Diets and Allergens

Most fast food chains are accommodating when it comes to special diets these days. They will all show you a leaflet that contain allergen information, telling you whether something contains wheat, dairy, meat, fish and everything else that people avoid by choice or by necessity.

This classic America chain is no different, so if you have an issue like this then don’t let it put you off visiting. Just make sure you are well equipped beforehand (which this section can help with) and that you confirm your needs when you are at the restaurant. By telling them about your requirements they can help to avoid cross-contamination and they may also be able to provide you with menu options and tips that are not listed here.

Wendy’s Veggie Burger

There is a Black Bean Burger at Wendy’s that is perfectly acceptable for vegetables. The Black Bean Patty comes loaded with roasted red pepper, corn and black beans, while the burger has this patty along with some crunchy lettuce, fresh tomato and creamy sauce. It’s a little different to the veggie burgers you will find elsewhere. It’s not a mass of processed and tasteless vegetables and it actually has some bite and some kick to it.

So, if you’re a vegetarian looking for something good, or if you’re a meat eater who wants something different, maybe a little more nutrients or fiber, then it could be perfect.

Wendy’s Vegetarian Menu

There is no shortage of vegetarian options at Wendy’s. In all honesty, vegetarians are well catered for these days, and not always by design, as many popular fast food favorites, from salads to sandwiches and fries, have always been vegetarian. There are issues with “hidden” meat derivatives at certain fast food restaurants, such as the scandal involving beef fat that was apparently added to McDonalds fries, but as far as we know there is no such issue at Wendy’s.

You won’t find as many options as you would at Red Robin or Smashburger, but you will find options in line with chains like Burger King, which is perfectly acceptable for many vegetarians.

Wendy’s Vegan Menu

There are a few vegan options on the Wendy’s menu. Not quite as many as the vegetarian options, of course, but enough not to leave you wanting. The French fries are vegan and you can also order a baked potato without the butter, cream or cheese (but with the chives and your choice of other vegan toppings).

You can also order fruit slices and a garden salad. One of the better options is to oder the Asian Cashew Chicken Salad without the chicken.

Wendy’s Gluten-Free Menu

The Wendy’s gluten-free menu is growing all of the time. Just a few years ago you could only order a handful of items. These days there are many more to choose from. These may differ from location to location though and contamination may be more of an issue in some locations/countries than it is in others.

So, always look to ask the server before you place an order. To give you an idea of what you can expect, we have heard that many salads, chili and even hamburger patties are gluten-free. We have not been able to confirm or deny that they have a gluten-free bun to put those patties in though.

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