Wendy's under 400 calories: 24 orders, ranked

Of the 79 Wendy's items we track, 24 are single orders at or under 400 calories — 30% of the menu. The most protein in one item under 400 is the Grilled Chicken Sandwich, 34 g for 370 calories; the most filling by protein and fiber per calorie is the Grilled Chicken Sandwich (34 g protein, 2 g fiber, 370 cal). 11 entrées fit under 400; 43 do not.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026

• 24 orders under 400
• 34g most protein in one item
• 34g protein in a full meal
• 43 entrées over 400

As of September 2026, 24 of the 79 Wendy's items we track fit under 400 calories, and the most protein in a complete Wendy's meal under 400 is 34 g (A Grilled Chicken Sandwich, Strawberries, and a water).

Three complete Wendy's meals under 400 calories

Under 400, the most-protein entrée — the Grilled Chicken Sandwich, 370 cal — leaves 30 calories for a side. 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).

Build your own Wendy's order under 400 calories → Swap any item, add a side, share the link.

Every Wendy's order under 400 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 330 calories and 11 of the 24 are entrées. Figures as Wendy's published them (how we check them).

What 400 calories buys at Wendy's

The 8 lightest orders under 400: Strawberries (20), Vanilla Frosty (Junior) (190), Jr. Hamburger (270), Oatmeal Bar (270), Plain Baked Potato (270), Spicy Chicken Nuggets (6 Piece) (280), Double Chocolate Chip Cookie (290) and Honey Butter Biscuit (310).

What doesn't fit under 400

43 of 54 Wendy's entrées are over 400 calories; the lightest of them, the Bacon, Egg & Swiss Croissant, misses by 10 calories at 410. With more room, see Wendy's under 500. Closest misses: Bacon, Egg & Swiss Croissant (410), Crispy Chicken BLT (410), Bacon, Egg & Cheese Biscuit (420), Double Stack (440) and Sausage Gravy & Biscuit (450).

More at Wendy's

• Wendy's calories & nutrition (all 79 items)
• Wendy's under 500 calories (44 orders)
• Wendy's under 600 calories (55 orders)
• High-protein Wendy's orders (17 items)
• Wendy's calorie calculator (build an order under your cap)

Under 400 calories at other chains

The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 400 calories.

• Sonic Drive-In under 400
• Jack in the Box under 400
• Carl's Jr. under 400