MinMax

Low-Calorie Wendy's Menu

The lowest-calorie and highest-protein picks at Wendy's, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Wendy's nearest you.

Lowest-calorie Wendy's items

Lowest-calorie items at Wendy's
ItemCaloriesProtein
Apple Bites350g
4 PC. Crispy Chicken Nuggets18010g
Kids 4PC Nuggets18010g
4 PC. Spicy Chicken Nuggets19010g
Kids 4 PC. Spicy Nuggets19010g
All-Natural Lemonade1900g
Pineapple Mango Lemonade (S)2300g
Strawberry Lemonade2300g
Chili24016g
Blueberry Pomegranate Lemonade (S)2400g
Jr. Hamburger25013g
Kids Hamburger25012g
French Fries (Small Natural Cut)2604g
Plain Baked Potato2707g
6 PC. Crispy Chicken Nuggets27015g

Highest-protein Wendy's items

Best picks when you're chasing a protein target.

Highest-protein items at Wendy's
ItemCaloriesProtein
Dave's Triple1,16070g
Pretzel Baconator Combo1,05061g
Pretzel Baconator1,05061g
Baconator Combo96057g
Baconator96057g
Big Bacon Classic Double91053g
Dave's Double86049g
Asiago Ranch Chicken Club Combo62036g
Asiago Ranch Classic Chicken Club62036g
Spicy Asiago Ranch Chicken Club62036g
Big Bacon Classic Combo65034g
Big Bacon Classic65034g
Maple Bacon Chicken Croissant Combo57033g
Cobb Salad41033g
Ghost Pepper Ranch Chicken Sandwich Combo69032g

Best protein per calorie at Wendy's

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Best protein per 100 calories at Wendy's
ItemCaloriesProteinProtein / 100 cal
Parmesan Caesar Salad29031g10.7g
Cobb Salad41033g8.0g
Apple Pecan Salad44031g7.0g
Chili24016g6.7g
Grilled Chicken Wrap42027g6.4g
Grilled Chicken Ranch Wrap42027g6.4g
Dave's Triple1,16070g6.0g
Baconator Combo96057g5.9g
Baconator96057g5.9g
Bacon Double Stack44026g5.9g
Bacon Double Stack Biggie Bag44026g5.9g
Bacon, Egg & Cheese English Muffin Combo39023g5.9g

Eat at Wendy's without blowing your cap

MinMax finds the best Wendy's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Full Wendy's nutrition (lowest calories first)

Calories and macros for all 94 Wendy's items we track.

Wendy's calories and macros
ItemCaloriesProteinCarbsFat
Apple Bites350g8g3g
4 PC. Crispy Chicken Nuggets18010g9g12g
Kids 4PC Nuggets18010g9g12g
4 PC. Spicy Chicken Nuggets19010g9g12g
Kids 4 PC. Spicy Nuggets19010g9g12g
All-Natural Lemonade1900g48g0g
Pineapple Mango Lemonade (S)2300g58g0g
Strawberry Lemonade2300g58g0g
Chili24016g22g11g
Blueberry Pomegranate Lemonade (S)2400g61g0g
Jr. Hamburger25013g25g11g
Kids Hamburger25012g25g11g
French Fries (Small Natural Cut)2604g35g13g
Plain Baked Potato2707g61g0g
6 PC. Crispy Chicken Nuggets27015g14g17g
Oatmeal Bar2803g45g10g
Seasoned Potatoes2803g39g13g
6 PC. Spicy Chicken Nuggets28015g13g18g
Jr. Cheeseburger29014g26g14g
Kids Cheeseburger29014g25g14g
Jr. Cheeseburger – 4 For $4 Meal29014g26g14g
Parmesan Caesar Salad29031g13g12g
Sour Cream And Chive Baked Potato3108g63g3g
Honey Butter Biscuit3103g32g19g
Classic Chocolate Frosty31010g49g9g
Vanilla Frosty31010g49g9g
Chocolate Chunk Cookie3303g45g16g
Sugar Cookie3303g44g16g
Crispy Chicken Sandwich33014g33g16g
Crispy Chicken Biggie Bag33014g33g16g
Jr. Cheeseburger Deluxe34015g27g20g
Egg & Cheese Biscuit Combo36020g44g35g
Jr. Bacon Cheeseburger37018g25g23g
Jr. Bacon Cheeseburger Biggie Bag37018g25g23g
Bacon, Egg & Cheese English Muffin38017g30g21g
Bacon, Egg & Cheese English Muffin Combo39023g44g23g
Double Stack41023g26g24g
Double Stack Biggie Bag41023g26g24g
Cobb Salad41033g23g21g
Bacon, Egg & Cheese Biscuit Combo42023g44g23g
Crispy Chicken BLT42019g35g23g
Grilled Chicken Wrap42027g42g16g
Grilled Chicken Ranch Wrap42027g42g16g
Crispy Chicken BLT Biggie Bag42019g35g23g
Bacon, Egg & Swiss Croissant43018g35g23g
Bacon Cheese Baked Potato44017g64g13g
Bacon Double Stack44026g26g26g
Bacon Double Stack Biggie Bag44026g26g26g
Apple Pecan Salad44031g28g26g
Cheese Baked Potato45015g65g14g
Sausage Biscuit45011g27g33g
10 PC. Chicken Nugget Combo45025g23g29g
10 PC. Crispy Chicken Nuggets45025g23g29g
Baconator Fries46014g43g26g
4 PC Homestyle French Toast Sticks46010g63g18g
Cheese Fries47012g44g27g
10 PC. Spicy Chicken Nuggets47026g22g31g
Classic Chicken Sandwich Combo49028g49g21g
Spicy Chicken Sandwich Combo49028g50g20g
Classic Chicken Sandwich49028g49g21g
Honey Butter Chicken Biscuit Combo50024g60g35g
Chili & Cheese Baked Potato50020g74g14g
Chili Cheese Fries52017g53g27g
Sausage, Egg & Cheese English Muffin54020g31g27g
Maple Bacon Chicken Croissant55019g49g30g
Sausage, Egg & Cheese English Muffin Combo55020g44g35g
Cinnabon Pull-Apart5508g70g36g
Bacon, Egg & Swiss Croissant Combo56025g39g26g
Maple Bacon Chicken Croissant Combo57033g57g34g
Sausage, Egg & Cheese Biscuit Combo58015g37g38g
Sausage, Egg & Swiss Croissant59021g35g40g
Dave's Combo59029g37g37g
Dave's Single59029g37g37g
Sausage, Egg & Swiss Croissant Combo60023g40g34g
6 PC Homestyle French Toast Sticks Combo61016g81g25g
Asiago Ranch Chicken Club Combo62036g50g31g
Asiago Ranch Classic Chicken Club62036g50g31g
Spicy Asiago Ranch Chicken Club62036g51g30g
6 PC Homestyle French Toast Sticks63016g79g27g
Son Of Baconator63032g36g40g
Big Bacon Classic Combo65034g37g41g
Big Bacon Classic65034g37g41g
Ghost Pepper Ranch Chicken Sandwich Combo69032g61g35g
Ghost Pepper Ranch Chicken Sandwich69032g61g35g
Taco Salad69030g68g34g
GARDEN SIDE SALAD69030g68g34g
Dave's Double86049g37g57g
Big Bacon Classic Double91053g37g72g
Baconator Combo96057g36g66g
Baconator96057g36g66g
Pretzel Baconator Combo1,05061g43g71g
Pretzel Baconator1,05061g43g71g
Dave's Triple1,16070g38g81g
Big Bacon Classic Triple1,2207g38g86g

Wendy's nutrition FAQ

What is the lowest-calorie item at Wendy's?
The lowest-calorie substantial item at Wendy's is the 4 PC. Crispy Chicken Nuggets at about 180 calories with 10g protein.
What is the highest-protein option at Wendy's?
Dave's Triple leads with roughly 70g of protein (about 1,160 calories).
What's the most protein-efficient Wendy's order?
Parmesan Caesar Salad delivers the most protein per calorie — about 31g protein for 290 calories.
How many Wendy's items are under 500 calories?
Around 62 of 94 Wendy's menu items we track come in at 500 calories or less.

Source: wendysmenu-us.com. Figures are estimates and may change — verify with Wendy's.

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