Wendy's calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Wendy's order from 74 single orders — 54 entrées, the rest sides and drinks — using Wendy's's own published figures. The lightest meal-sized order is the Vanilla Frosty (Junior) at 190 calories; the heaviest entrée, the Pretzel Bacon Pub Cheeseburger (Double), is 1,180. The most protein in a complete meal under 500 is 50 g.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 74 single orders
- 190 cal lightest order
- 50g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 74 Wendy's single orders can go into a built order, and the most protein in a complete Wendy's meal under 500 calories is 50 g (A Parmesan Caesar Salad (Full), Strawberries, and a water).
Build your Wendy's order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Wendy's meals under 500 calories
Starting points for the builder — Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Parmesan Caesar Salad (Full)480 cal · 50g
- Strawberries20 cal · 0g
- Water0 cal
500 of 500 cal · 50 g protein
What to say at the counter: “A Parmesan Caesar Salad (Full), Strawberries, and a water — 500 cal, 50 g protein.”
Get it at the nearest Wendy's →Most filling
- Parmesan Caesar Salad (Full)480 cal · 50g
- Strawberries20 cal · 0g
- Water0 cal
500 of 500 cal · 50 g protein
What to say at the counter: “A Parmesan Caesar Salad (Full), Strawberries, and a water — 500 cal, 50 g protein.”
Get it at the nearest Wendy's →Lightest
- Jr. Hamburger270 cal · 14g
- Strawberries20 cal · 0g
- Water0 cal
290 of 500 cal · 14 g protein
What to say at the counter: “A Jr. Hamburger, Strawberries, and a water — 290 cal, 14 g protein.”
Get it at the nearest Wendy's →The 20 lightest single orders at Wendy's
Meal-sized single orders (at least 150 calories or 10 g protein) sorted lightest first — the rows the builder reaches for at a tight cap. Every Wendy's item is in the full table on the Wendy's calories page and in /data/wendys.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Vanilla Frosty (Junior) | 190 | 5g |
| Jr. Hamburger | 270 | 14g |
| Oatmeal Bar | 270 | 3g |
| Plain Baked Potato | 270 | 7g |
| Spicy Chicken Nuggets (6 Piece) | 280 | 15g |
| Double Chocolate Chip Cookie | 290 | 3g |
| Honey Butter Biscuit | 310 | 3g |
| Jr. Cheeseburger | 310 | 16g |
| Sour Cream & Chives Baked Potato | 310 | 8g |
| Classic Bacon, Egg & Cheese Sandwich | 320 | 18g |
| Chili (Large) | 330 | 22g |
| Chocolate Chunk Cookie | 330 | 3g |
| Crispy Chicken Sandwich | 330 | 14g |
| Seasoned Potatoes (Medium) | 330 | 4g |
| Sugar Cookie | 330 | 3g |
| Sausage & Egg Burrito | 340 | 15g |
| Chocolate Frosty (Small) | 350 | 10g |
| Spicy Crispy Chicken Sandwich | 350 | 14g |
| Strawberry Frosty (Small) | 350 | 8g |
| Jr. Cheeseburger Deluxe | 360 | 16g |
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.
Download MinMax — free What the app doesMore at Wendy's
- Wendy's calories & nutrition (all 79 items)
- Wendy's under 400 calories (24 orders)
- Wendy's under 500 calories (44 orders)
- Wendy's under 600 calories (55 orders)
- High-protein Wendy's orders (17 items)
Calculators at other chains
The same builder at 3 Burgers chains, or compare every chain on fast food under 500 calories.