10 Healthiest Wendy's Orders, According to Dietitians

Sticking to your health goals while eating at a fast-food chain can be challenging, but it's possible—especially with chains like Wendy's. Sure, this famous restaurant has its fair share of calorie-laden burger options that exceed what some people would eat in two meals, but it provides plenty of lighter alternatives to choose from. Healthy Wendy's menu items include the chain's wrap, some of their burgers, breakfast sandwiches, cups of chili, and more, so there's something for every type of mood and craving.

Read on to see what our experts chose as the healthiest Wendy's menu items. Then, check out the 25 Healthiest Fast-Food Orders.

In This Article

• Is Wendy's Healthy?
• 10 Healthy Options at Wendy's
• The Healthiest Wendy's Order
• How To Order Healthy Wendy's Options

Is Wendy's Healthy?

Wendy's menu, like many fast-food chains, has its fair share of high-calorie, high-fat, and high-sodium options. For example, an item like the Big Bacon Classic Triple Burger packs over 1,200 calories, 86 grams of fat, and nearly a full day's worth of sodium. These indulgent choices can quickly derail health goals when consumed regularly.

However, Wendy's stands out among fast-food competitors by offering healthy menu options that make it easier to stay on track. Fresh, never frozen beef ensures higher quality burgers, and the chain is one of the few that provides salad options, which help boost vegetable intake. Additionally, side dishes like their Baked Potato or Chili offer nutritious alternatives to fries, giving customers more balanced options.

Whether you're looking for a hearty burger or a lighter meal, Wendy's menu has a variety of choices to suit different dietary preferences.

10 Healthy Options at Wendy's

Grilled Chicken Ranch Wrap

Jessie Hulsey RD, an Atlanta-based registered dietitian, shares her favorite Wendy's order: "I'm always on the lookout for nutritious and satisfying meal options, and Wendy's Grilled Chicken Ranch Wrap hits the mark. Packed with tender grilled chicken, crisp lettuce, and juicy tomatoes, this wrap offers a protein-packed punch without excessive calories. The ranch dressing adds a creamy touch without overwhelming the overall healthfulness of the meal. Whether you're on the go or looking for a lighter option, the Grilled Chicken Ranch Wrap is a perfect choice that will leave you feeling satisfied!"

 The 6 Healthiest Fast-Food Wraps—and 5 To Avoid

Crispy Chicken Sandwich

Wendy's Crispy Chicken Sandwich is made with lean, white meat chicken for a good source of protein, and it clocks in at just 330 calories. Topped with crispy lettuce and mayo, this sandwich is balanced with protein for fullness, carbs for extra energy, and fat for flavor—making it the perfect healthy Wendy's order.

 8 Healthiest Fast-Food Chicken Sandwiches

Parmesan Caesar Salad

Wendy's has a few salad options for those who need to eat more greens, and according to Mary Sabat MS, RDN, LD, one of the best ones to choose is the Parmesan Caesar Salad.

"This salad provides a substantial amount of protein—31 grams—which is essential for muscle maintenance and satiety, making it a great choice for those looking to stay full longer. Despite being high in protein, it contains only 12 grams of fat and 9 net carbs, making it suitable for low-carb or balanced diet plans," she says. "And at just 290 calories without the dressing, it's a low-calorie meal that can fit into various dietary goals."

Sabat suggests skipping the Caesar Dressing and using your own to avoid the extra 240 calories, or you can just use half of the packet to cut down on some of the calories and fat.

 The Best Wendy's Order for Weight Loss

Bacon, Egg & Cheese English Muffin

Miranda Galati, MHSc, RD, dietitian and founder of Real Life Nutritionist, gives us her breakfast order. "The Classic Bacon, Egg & Cheese English Muffin is a hidden gem to enjoy any time of day. For just 380 calories, you'll get an impressive 17 grams of protein to keep you full for hours. It's a balanced and satisfying option that can easily support your health goals. Try adding lettuce and tomato to your breakfast sandwich for a little extra color and crunch too!"

 14 Healthiest Fast-Food Breakfasts

Jr. Cheeseburger Deluxe

Amanda Sauceda, MS, RD recommends the Jr. Cheeseburger Deluxe. "The Jr. Cheeseburger Deluxe is a good option when you're in the mood for a burger and don't want to overdo it. You'll get a good amount of protein at 15 grams and your carb count is lower than a Dave's Single. I often remove half the bun and order a small fry. This helps me balance out my carb intake but still enjoy my fast-food meal!"

 15 Healthiest Fast-Food Burgers

Chili

The Wendy's Chili is one of their most classic items, and it's a great healthy alternative to the typical burger and fries combo. Not only does this healthy Wendy's order help you avoid deep-fried food, but it provides 6 grams of fiber and 16 grams of protein. Plus, it's under 250 calories per cup!

 The Best Wendy's Order for Weight Loss

Kids' Hamburger

Even though you may not think of ordering off the kids' menu for yourself, Sabat suggests the Kids' Hamburger because it's low in calories and still contains filling protein. "The Kids' Hamburger provides 13 grams of protein, which helps keep you feeling full and supports muscle maintenance, all for just 250 calories," she says. "In contrast, Dave's Single contains a whopping 590 calories, more than double the calorie count of the kids' version. By choosing the smaller burger, you can enjoy a satisfying meal with significantly fewer calories, helping you stay within your daily caloric intake goals."

Sour Cream and Chive Baked Potato

The Sour Cream and Chive Baked Potato is something you won't find at any other fast-food chain, but this side item is the perfect healthy replacement for your typical order of French fries. It isn't deep-fried so you're saving yourself a ton of calories from fat, and it provides 7 grams of fiber to help balance out the higher-carb count.6254a4d1642c605c54bf1cab17d50f1e

Apple Pecan Salad

"The Apple Pecan Salad has a whopping 29 grams of protein! Plus, the pecans help offer heart-healthy unsaturated fats along with blood pressure-lowering potassium, magnesium, and calcium. To keep sodium levels down, you may consider saying no to the blue cheese or asking for it on the side to be able to add just a small portion," shares Kimberley Wiemann, MS, RDN, a Long Island-based registered dietitian.

 The Best & Worst Fast-Food Salads

Kids' 4PC Nuggets

You can't discredit the kids' menu at Wendy's, which is full of balanced meal options. The Chicken Nuggets come with a side of milk and apple slices for a balanced meal. You'll get a healthy dose of protein, fiber, and added vitamins and minerals from your milk and fruit. Plus, the nostalgia of eating a kids' meal is fun, too!

The Healthiest Wendy's Order

According to registered dietitian Sarah Glinski, RD, your best bet at Wendy's is the Apple Pecan Salad.

"At 540 calories (including dressing), it's a good portion size for a meal. While it still contains 10 grams of saturated fat, this is significantly less than you would get from a Wendy's burger," she told us.

"The Apple Pecan Salad also contains a reasonable amount of protein for a meal at 31 grams. Plus, thanks to its blend of romaine lettuce, apple, spring mix, dried cranberries, and roasted pecans, it contains six grams of fiber to help keep you satisfied until your next meal."

For more high-protein options, check out The 7 Best High-Protein Wendy's Orders, According to a Dietitian.

How To Order Healthy Wendy's Options

Several factors come into play when aiming to make healthier choices at Wendy's. Prioritizing the nutritional content of menu items is essential. Here are some specific things to look for when choosing your order at Wendy's:

• Search for lean proteins: Opt for menu options that contain lean protein sources, like grilled chicken or turkey. These are often lower in calories and contain less saturated fat than red meat, which can help reduce the risk of heart disease and high cholesterol.

• Focus on portions: Managing calorie intake by choosing smaller-sized meals or healthier side items is crucial. Consider items like the Jr. burgers or Kids' meals. Splitting larger menu items with friends or family can also help control portion sizes.

• Customization: Pay attention to condiments and toppings that may add extra calories. Customize your order by opting for lighter condiments or skipping high-calorie additions like mayonnaise, ranch dressing, or cheese. For example, request sandwiches without sauce or ask for it on the side to save 100 calories or more.

• Sugar-free beverages: Choose water, unsweetened tea, or diet sodas to avoid the intake of added sugars found in regular sodas and sweetened beverages.

By adhering to these guidelines and selecting healthier menu options, you can enjoy a satisfying meal at Wendy's while still making choices that promote your overall well-being.