Nutrition · 68 items · Checked October 2026
Wendy's Nutrition Facts 2026
Calories, protein, sodium, fat and sugar for every tracked item, in one table you can actually compare.
Most nutrition pages give you calories and stop. Calories alone will not tell you whether an order leaves you full, and they will not warn you that a single sandwich can carry most of a day’s sodium. This page puts all five figures side by side for the whole menu, then ranks the menu by the number that usually matters most: protein per calorie.
The short answer
Wendy’s publishes full nutrition data at wendys.com, and this page reproduces it for 68 tracked items with calories, protein, sodium, fat and sugar in one place. The best protein-per-calorie order on the menu is the Chicken Nuggets at 15.3g protein per 100 cal.
Key takeaways
- Protein figures available for 44 of 68 tracked items; sodium for 44.
- Highest sodium: Nuggs Party Pack at 4,750mg, about 207% of the daily limit.
- Most total protein: Nuggs Party Pack at 123g.
- Customising an order changes every figure here. These are standard builds.
- Items charted
- 68
- Best protein/cal
- 15.3g/100
- Highest sodium
- 4,750mg
- Daily sodium limit
- 2,300mg
By Sarah Jenkins · Wendy's Data & Menu Editor
Editorial data review · Figures checked October 2026
Which Wendy’s item has the best protein per calorie?
The Chicken Nuggets leads the menu at 15.3g of protein per 100 calories. This is a more useful ranking than total protein, because it tells you what you get for the calories you spend. The Baconator carries more protein than anything else on the menu, but it spends nearly 900 calories to do it. For the same reason, nuggets and chili rank higher here than their headline protein numbers suggest.
| Item | Protein / 100 cal | Protein | Calories |
|---|---|---|---|
| Chicken Nuggets | 15.3g | 26g | 170 |
| Jalapeño Ranch Cheeseburger | 12.6g | 72g | 570 |
| Grilled Chicken Bowl | 8.8g | 38g | 430 |
| Chili (Small) | 7.9g | 19g | 240 |
| Baked Potato | 7.8g | 21g | 270 |
| Parmesan Caesar Salad | 6.5g | 34g | 520 |
| Double Stack | 6.3g | 26g | 410 |
| Dave's Triple | 6.2g | 72g | 1160 |
Which Wendy’s items are highest in sodium?
The FDA recommends adults stay under 2,300mg of sodium a day. The Nuggs Party Pack alone carries 4,750mg, roughly 207% of that. Sodium is the figure most people never check, and it is the one that adds up fastest across a combo, because the fries and the drink both add to it. If you are watching sodium specifically, the salads and bowls and the grilled options in Wendy’s chicken lineup are the lower-sodium end of the menu.
| Item | Sodium | % daily limit | Calories |
|---|---|---|---|
| Nuggs Party Pack | 4,750mg | 207% | 2260 |
| Breakfast Burrito | 2,120mg | 92% | 820 |
| Jalapeño Ranch Cheeseburger | 1,880mg | 82% | 570 |
| Dave's Triple | 1,830mg | 80% | 1160 |
| Asiago Ranch Club | 1,830mg | 80% | 630 |
| Classic Chicken Sandwich | 1,630mg | 71% | 490 |
| Baconator | 1,580mg | 69% | 960 |
| Taco Salad | 1,510mg | 66% | 690 |
Full Wendy’s nutrition table by category
Every menu item with published calories, protein, sodium, fat, and carbohydrates. A dash indicates an unpublished value for that specific item. Figures reflect standard recipe builds before special customizations. Percentages use a 2,000-calorie, 2,300mg-sodium daily reference intake.
Burgers
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Baconator | 960 | 59g | 58g | — | 1,580mg | $8.99 |
| Big Bacon Classic | 640 | 35g | 37g | — | 1,340mg | $7.89 |
| Dave's Single | 590 | 31g | 34g | — | 1,170mg | $6.79 |
| Dave's Double | 810 | 50g | 52g | — | 1,410mg | $8.49 |
| Dave's Triple | 1160 | 72g | 74g | — | 1,830mg | $10.19 |
| Texas Double Cheeseburger | 390 | — | — | — | — | $2.90 |
| Carolina Classic | 520 | — | — | — | — | $5.66 |
| Jalapeño Ranch Cheeseburger | 570 | 72g | 75g | — | 1,880mg | $7.06 |
| Bacon Jalapeño Melt | 560 | — | — | — | — | $7.75 |
| Jr. Bacon Cheeseburger | 380 | 18g | 21g | — | 640mg | $3.19 |
| Son of Baconator | 630 | 34g | 36g | — | 1,210mg | $6.99 |
| Jr. Cheeseburger | 290 | 14g | 13g | — | 660mg | $2.59 |
| Jr. Hamburger | 250 | 12g | 10g | — | 470mg | $2.29 |
| Double Stack | 410 | 26g | 24g | — | 880mg | $3.39 |
| Bacon Double Stack | 470 | 26g | 24g | — | 880mg | $3.99 |
| Pretzel Bacon Pub Cheeseburger | 830 | — | — | — | — | $0.00 |
Chicken
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Spicy Chicken Sandwich | 500 | 28g | 26g | — | 1,500mg | $6.99 |
| Grilled Chicken Sandwich | 370 | — | — | — | — | $6.99 |
| Classic Chicken Sandwich | 490 | 28g | 25g | — | 1,630mg | $6.79 |
| Crispy Chicken BLT | 420 | 20g | 23g | — | 940mg | $3.49 |
| Asiago Ranch Club | 630 | 37g | 34g | — | 1,830mg | $7.59 |
| Ghost Pepper Ranch Chicken | 690 | — | — | — | — | $0.00 |
| Spicy Asiago Ranch Club | 650 | — | — | — | — | $7.59 |
| Crispy Panko Fish Sandwich | 510 | — | — | — | — | $5.67 |
Nuggets & Tenders
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| 10pc Spicy Nuggets | 470 | — | — | — | — | $5.79 |
| 10pc Crispy Nuggets | 420 | — | — | — | — | $5.79 |
| 4pc Nuggets (Crispy or Spicy) | 170 | — | — | — | — | $2.19 |
| 6pc Nuggets | 250 | — | — | — | — | $3.39 |
| Chicken Nuggets | 170 | 26g | 31g | — | 1,190mg | $2.51 |
| Nuggs Party Pack | 2260 | 123g | 145g | — | 4,750mg | $19.42 |
Salads & Bowls
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Apple Pecan Salad | 560 | 31g | 25g | — | 1,160mg | $8.99 |
| Cobb Salad | 650 | 38g | 49g | — | 1,180mg | $8.99 |
| Taco Salad | 690 | 28g | 39g | — | 1,510mg | $8.99 |
| Parmesan Caesar Salad | 520 | 34g | 36g | — | 1,240mg | $8.68 |
| Grilled Chicken Bowl | 430 | 38g | 14g | — | 980mg | $7.99 |
Sides
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Fries (Medium) | 350 | — | — | — | — | $3.29 |
| Baconator Fries | 490 | 14g | 25g | — | 1,000mg | $4.99 |
| Cheese Fries | 470 | 12g | 27g | — | 1,010mg | $3.63 |
| Chili Cheese Fries | 510 | 18g | 27g | — | 1,260mg | $4.13 |
| Baked Potato | 270 | 21g | 14g | — | 830mg | $3.49 |
| Chili (Small) | 240 | 19g | 12g | — | 1,050mg | $2.89 |
| Chili (Large) | 370 | 19g | 12g | — | 1,050mg | $4.25 |
| Seasoned Potatoes | 280 | 12g | 27g | — | 1,510mg | $1.99 |
| Apple Bites | 35 | 0g | 0g | — | 0mg | $1.49 |
Breakfast
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Breakfast Baconator | 730 | 30g | 42g | — | 1,410mg | $5.49 |
| Honey Buddy Chicken Biscuit | 500 | 14g | 27g | — | 1,040mg | $3.49 |
| Cinnabon Pull-Apart | 550 | 8g | 26g | — | 440mg | $3.93 |
| Sausage Biscuit | 440 | 12g | 31g | — | 1,020mg | $2.49 |
| Breakfast Burrito | 820 | 31g | 53g | — | 2,120mg | $5.02 |
| Bacon, Egg & Cheese Biscuit | 420 | 17g | 24g | — | 1,200mg | $3.29 |
| Frosty Cream Cold Brew | 200 | — | — | — | — | $3.29 |
Frosty & Desserts
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Chocolate Frosty (Small) | 340 | — | — | — | — | $2.59 |
| Chocolate Frosty (Medium) | 470 | — | — | — | — | $3.09 |
| Vanilla Frosty (Small) | 320 | 9g | 9g | — | 180mg | $2.59 |
| Strawberry Frosty (Seasonal) | 350 | — | — | — | — | $3.19 |
Drinks
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Strawberry Lemonade | 230 | 0g | 0g | — | 25mg | $3.10 |
| All-Natural Lemonade | 190 | 0g | 0g | — | 25mg | $3.10 |
| Pineapple Mango Lemonade | 230 | — | — | — | — | $3.10 |
| Watermelon Lemonade | 220 | 0g | 0g | — | 25mg | $3.12 |
| Lemonade | 190 | 0g | 0g | — | 25mg | $3.10 |
| Coca-Cola | 250 | — | — | — | — | $3.05 |
| Cold Brew | 20 | 1g | 4g | — | 40mg | $2.60 |
| Iced Coffee | 140 | — | — | — | — | $2.79 |
Kids' Meals
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Kids' 4pc Nugget Meal | 490 | — | — | — | — | $4.99 |
| Kids' Cheeseburger Meal | 550 | 14g | 13g | — | 550mg | $4.99 |
Combos & Value
| Item | Cal | Protein | Fat | Carbs | Sodium | Price |
|---|---|---|---|---|---|---|
| Biggie Bag | 940 | — | — | — | — | $5.00 |
| 4 for $4 | 800 | — | — | — | — | $0.00 |
| 2 for $6 | 980 | — | — | — | — | $6.00 |
What should I order at Wendy’s for my goal?
The right order depends on what you are optimising for. These are the sections of the menu that answer each goal, with the figures on this page to check them against.
Most protein per calorie
Chili and grilled chicken lead here. Start with the large chili or the chicken sandwiches.
Lowest calories
See the menu ranked in healthy options, or open the full calorie chart.
Eating without meat
Wendy’s has no veggie burger. The vegetarian and vegan guide lists what is actually meat-free and where fryer oil is shared.
Avoiding an allergen
Check the allergen menu for all eight majors, or the gluten-free guide for wheat and celiac cross-contact.
Cheapest filling order
The Biggie Deals menu bundles the most food per dollar. Compare against à la carte prices.
How to read these numbers
Calories tell you the cost of an order, protein tells you how long it holds you, and sodium is the figure that quietly does the damage across a full combo. A useful habit: check protein per 100 calories rather than total protein, and treat anything above 1,150mg of sodium as half your day in a single item. These figures come from Wendy’s own published nutrition data, matched to our tracked menu in October 2026. Customising an order changes all of them.
Wendy's nutrition questions
Where can I find Wendy's nutrition information?
Wendy's publishes a full nutrition and allergen guide at wendys.com. This page reproduces the same figures item by item, so you can compare calories, protein, sodium, fat and sugar side by side rather than opening one item at a time. Figures on this page cover 68 tracked menu items and were last checked in October 2026.
What is the highest-protein item at Wendy's?
The Nuggs Party Pack carries the most protein of any tracked item at 123g, alongside 2260 calories. Protein alone is not the useful number, though: what matters for most goals is protein per calorie, and by that measure the Chicken Nuggets leads the menu.
Which Wendy's item has the best protein-to-calorie ratio?
The Chicken Nuggets delivers 26g of protein in 170 calories, which works out to 15.3g of protein per 100 calories. That is the highest ratio on the tracked menu. Large items like the Baconator carry more total protein but spend far more calories to get there.
Which Wendy's item has the most sodium?
The Nuggs Party Pack is the highest-sodium tracked item at 4,750mg, which is roughly 207% of the 2,300mg daily limit the FDA recommends for adults. Sodium is the figure that moves fastest on a fast-food menu and the one most people ignore in favour of calories.
What is the lowest-calorie thing at Wendy's?
The Cold Brew is the lowest-calorie tracked item at 20 calories. For a filling low-calorie order rather than the single smallest item, the chili and the grilled chicken options give you more food and more protein for a similar calorie cost.
Does Wendy's have healthy options?
Yes, if you define healthy as high protein, moderate calories and controlled sodium rather than a label on the menu. Grilled chicken instead of breaded, chili instead of fries, and skipping the cheese and mayo are the three changes that shift an order the most. The tables on this page let you check any item before you order rather than guessing.
Are Wendy's nutrition figures the same at every location?
Standard menu items are formulated the same nationally, so calories and macros hold across locations. Regional and limited-time items vary, and any customisation you make (extra cheese, no mayo, a different bun) changes the figures. Treat published numbers as the standard build.
Is there a Wendy's nutrition PDF or calculator?
Wendy's hosts a downloadable nutrition PDF and an interactive nutrition calculator on wendys.com, which let you build a full order and total the figures. The tables on this page cover the same standard-build data without a download, so you can scan the whole menu at once rather than adding items one at a time.
How many calories should a fast-food meal be?
There is no single correct number, but a common reference is a 2,000-calorie day, which puts a typical meal near 600 to 700 calories. Several Wendy's combos exceed that on the sandwich alone. Checking the sandwich first, then deciding on fries and a drink, is the simplest way to keep an order in range.