Wendy's under 500 calories: 44 orders, ranked

Of the 79 Wendy's items we track, 44 are single orders at or under 500 calories — 56% of the menu. The most protein in one item under 500 is the Parmesan Caesar Salad (Full), 50 g for 480 calories; the most filling by protein and fiber per calorie is the Parmesan Caesar Salad (Full) (50 g protein, 5 g fiber, 480 cal). 25 entrées fit under 500; 29 do not.

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

• 44 orders under 500
• 50g most protein in one item
• 50g protein in a full meal
• 29 entrées over 500

As of September 2026, 44 of the 79 Wendy's items we track fit under 500 calories, and the most protein in a complete Wendy's meal under 500 is 50 g (A Parmesan Caesar Salad (Full), Strawberries, and a water).

Three complete Wendy's meals under 500 calories

Under 500, the most-protein entrée — the Parmesan Caesar Salad (Full), 480 cal — leaves 20 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Wendy's order under 500 calories → Swap any item, add a side, share the link.

Every Wendy's order under 500 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 370 calories and 25 of the 44 are entrées. Figures as Wendy's published them (how we check them).

What 500 calories buys at Wendy's

Going from 400 to 500 calories adds 20 orders: Bacon, Egg & Swiss Croissant (410), Crispy Chicken BLT (410), Bacon, Egg & Cheese Biscuit (420), Bacon & Cheese Baked Potato (440), Double Stack (440), Cheese Baked Potato (450), Sausage Gravy & Biscuit (450) and Summer Strawberry Salad (Whole) (450) and 12 more.

What doesn't fit under 500

29 of 54 Wendy's entrées are over 500 calories; the lightest of them, the Apple Pecan Chicken Salad (Full), misses by 20 calories at 520. With more room, see Wendy's under 600. Tighter budget: Wendy's under 400. Closest misses: Apple Pecan Chicken Salad (Full) (520), Crispy Panko Fish Sandwich (520), Southwest Avocado Chicken Salad (Full) (520), Jalapeño Popper Salad (with Grilled Chicken) (530) and Maple Bacon Chicken Croissant (560).

More at Wendy's

• Wendy's calories & nutrition (all 79 items)
• Wendy's under 400 calories (24 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 500 calories at other chains

The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 500 calories.

• Sonic Drive-In under 500
• Jack in the Box under 500
• Carl's Jr. under 500