Wendy's Macros: Complete Nutrition Guide for Every Menu Item

Wendy’s has some of the best macro-friendly options in fast food, thanks to fresh beef that’s never frozen, grilled chicken options, and salads that actually deliver on protein. Their “Jr.” burgers and chicken wraps make portion control easy, and you can build a high-protein meal without breaking the calorie bank.

This guide covers every Wendy’s menu item by macros so you can order smart.

Why Wendy’s Works for Macro Tracking

Wendy’s offers several advantages for macro trackers:

• Fresh beef patties in multiple sizes (Jr., Single, Double, Triple)
• Grilled chicken options available in wraps, salads, and sandwiches
• Customization friendly — easy to modify orders
• Consistent nutrition — reliable macro counts across locations
• Salads with real protein — not just iceberg lettuce

Wendy’s Burgers Macros

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Jr. Hamburger	250	13	25	11
Jr. Cheeseburger	290	15	26	14
Jr. Bacon Cheeseburger	380	19	26	22
Dave’s Single	570	30	39	34
Dave’s Double	810	48	40	52
Dave’s Triple	1,070	68	41	72
Baconator	950	57	38	66
Son of Baconator	640	35	37	40
Big Bacon Classic	620	36	38	37

Best protein-to-calorie: Jr. Bacon Cheeseburger (19g protein, 380 cal) Best total protein: Dave’s Triple (68g protein) Best balanced: Dave’s Single (30g protein, 570 cal)

Wendy’s Chicken Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Sandwich	370	35	37	10
Grilled Chicken Wrap	270	20	25	10
Spicy Chicken Sandwich	480	27	46	21
Classic Chicken Sandwich	480	26	46	21
Homestyle Chicken Sandwich	510	30	41	24
4pc Crispy Chicken Nuggets	180	11	10	11
6pc Crispy Chicken Nuggets	270	17	15	17
10pc Crispy Chicken Nuggets	450	28	26	28

Best chicken for macros: Grilled Chicken Sandwich (35g protein, 370 cal) Best quick protein: Grilled Chicken Wrap (20g protein, 270 cal)

Wendy’s Salads Macros

Salad (without dressing)	Calories	Protein (g)	Carbs (g)	Fat (g)
Apple Pecan Salad (Half)	230	4	27	12
Apple Pecan Salad (Full)	460	8	54	24
Apple Pecan Salad with Grilled Chicken (Half)	340	22	27	13
Apple Pecan Salad with Grilled Chicken (Full)	570	41	55	26
Taco Salad	660	34	41	39
Southwest Avocado Salad (Full)	600	42	38	33
Parmesan Caesar Salad with Grilled Chicken	440	39	18	24
Side Salad	30	2	6	0

Dressing adds:

Dressing	Calories	Fat
Ranch	230	24g
Caesar	160	16g
Light Balsamic	70	4.5g
Apple Cider Vinaigrette	130	9g

Best salad: Parmesan Caesar with Grilled Chicken (39g protein, 440 cal)

Wendy’s Breakfast Macros

Breakfast Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon, Egg & Cheese Biscuit	420	15	32	26
Sausage, Egg & Cheese Biscuit	570	18	33	41
Honey Butter Chicken Biscuit	500	14	42	30
Classic Bacon, Egg & Swiss Croissant	370	15	29	22
Sausage, Egg & Swiss Croissant	510	17	29	37
Breakfast Baconator	730	35	37	50
Maple Bacon Chicken Croissant	340	14	34	16
Seasoned Potatoes (Regular)	220	3	27	11
Seasoned Potatoes (Large)	330	4	41	17

Best breakfast for macros: Classic Bacon, Egg & Swiss Croissant (15g protein, 370 cal) Most protein: Breakfast Baconator (35g protein, but 730 cal)

Wendy’s Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Small Fries	220	3	28	11
Medium Fries	350	4	44	17
Large Fries	470	6	59	23
Baked Potato (Plain)	270	6	61	0
Baked Potato with Bacon & Cheese	420	15	61	15
Chili (Small)	160	12	13	6
Chili (Large)	250	19	21	9
Side Salad	30	2	6	0
Apple Bites	35	0	8	0

Best sides for macros:

• Large Chili (250 cal, 19g protein) — excellent protein side
• Side Salad (30 cal) — volume with minimal calories
• Baked Potato (Plain) (270 cal, 6g protein) — filling carb source

Wendy’s Frosty and Beverages

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Jr. Frosty	200	5	32	5
Small Frosty	340	9	56	9
Medium Frosty	470	12	77	12
Strawberry Frosty (Jr.)	200	4	33	5
Cold Brew Coffee (Medium)	5	0	1	0
Lemonade (Medium)	200	0	53	0

Tip: The Jr. Frosty (200 cal) is an acceptable treat. Skip medium or large sizes.

Best Wendy’s Orders by Goal

Best High-Protein Wendy’s Order

Protein Powerhouse

• Dave’s Double (no bun for lower carb)
• Large Chili

Macros: 860 calories | 67g protein | 61g carbs | 61g fat

Or:

Grilled Chicken Stack

• Grilled Chicken Sandwich
• 6pc Nuggets

Macros: 640 calories | 52g protein | 52g carbs | 27g fat

Best Low-Calorie Wendy’s Order (Under 500 Cal)

Light Lunch

• Grilled Chicken Wrap
• Small Chili

Macros: 430 calories | 32g protein | 38g carbs | 16g fat

Or:

Salad Meal

• Parmesan Caesar Salad with Grilled Chicken
• Light Balsamic Dressing

Macros: 510 calories | 39g protein | 24g carbs | 29g fat

Best Keto Wendy’s Order

Bunless Burger Feast

• Dave’s Double (no bun, no ketchup)
• Side Salad with Ranch

Macros: ~690 calories | 50g protein | 10g carbs | 54g fat

Best Value Macro Order

Budget Protein

• 2 Jr. Bacon Cheeseburgers
• Small Chili

Macros: 920 calories | 50g protein | 65g carbs | 50g fat Cost: ~$7

How to Customize Wendy’s Orders

To Maximize Protein:

• Add a large chili — 19g protein for 250 calories
• Choose grilled chicken — sandwiches, wraps, or salads
• Dave’s Double delivers 48g protein
• Stack Jr. burgers for volume + protein

To Minimize Calories:

• Jr. burgers instead of full-size — saves 200-400 calories
• Grilled over crispy chicken — saves 100+ calories
• Side salad instead of fries — saves 200+ calories
• Skip the cheese — saves 50-70 calories
• Light dressing on salads — saves 100+ calories

To Reduce Carbs:

• Bunless burgers — saves 30-40g carbs
• Lettuce wrap option — ask for burger in lettuce
• Grilled Chicken Wrap — only 25g carbs
• Salads without croutons — check for low-carb toppings
• Chili as a side — 13-21g carbs, more protein than fries

Wendy’s Secret: The $5 Biggie Bag

The $5 Biggie Bag includes:

• Jr. Bacon Cheeseburger (380 cal, 19g protein)
• 4pc Nuggets (180 cal, 11g protein)
• Small Fries (220 cal, 3g protein)
• Small Drink

Total: 780 calories, 33g protein for $5 Upgrade tip: Skip the fries, add a small chili instead for better macros.

Wendy’s Protein Per Dollar Analysis

Order	Protein	Est. Cost	Protein/$1
Jr. Bacon Cheeseburger	19g	$2.89	6.6g
Grilled Chicken Wrap	20g	$3.49	5.7g
Dave’s Single	30g	$5.29	5.7g
Large Chili	19g	$3.79	5.0g
10pc Nuggets	28g	$5.99	4.7g
Dave’s Double	48g	$7.29	6.6g

Best value: Jr. Bacon Cheeseburger and Dave’s Double (6.6g protein per dollar)

Wendy’s vs Other Fast Food

Restaurant	Best Protein Option	Protein	Calories
Wendy’s	Dave’s Double	48g	810
McDonald’s	Double QP	48g	740
Burger King	Whopper	28g	657
Chick-fil-A	12pc Grilled Nuggets	38g	200
Chipotle	Chicken Bowl	54g	665

Verdict: Wendy’s competes well with McDonald’s for burgers and beats most chains with grilled chicken options.

Wendy’s Sodium Warning

Fast food is high in sodium. Typical Wendy’s meals hit 1,500-2,500mg:

Item	Sodium (mg)
Baconator	1,800
Dave’s Double	1,360
Spicy Chicken Sandwich	1,200
Large Chili	990
Caesar Salad (with dressing)	1,100

If you’re watching sodium, limit Wendy’s to occasional meals.

Frequently Asked Questions

What is the healthiest thing at Wendy’s?

The Grilled Chicken Sandwich (370 cal, 35g protein) and Grilled Chicken Wrap (270 cal, 20g protein) offer the best protein-to-calorie ratios. For salads, the Parmesan Caesar with Grilled Chicken (440 cal, 39g protein) is excellent.

Is Wendy’s chili good for macros?

Yes! Wendy’s chili is one of the best fast food sides for macros. A large chili has 250 calories with 19g of protein. It’s also relatively low in fat compared to fries.

How many calories in a Dave’s Double?

Dave’s Double has 810 calories with 48g of protein, 40g of carbs, and 52g of fat. Without the bun, it drops to about 610 calories with the same protein.

Can I eat Wendy’s on a diet?

Yes! The Grilled Chicken Wrap (270 cal) and Jr. Hamburger (250 cal) are diet-friendly. Pair with a side salad or chili instead of fries for a balanced meal under 500 calories.

What’s the best low-carb option at Wendy’s?

Order any burger or sandwich without the bun (they’ll give you a lettuce wrap or serve it in a container). Dave’s Single without the bun has about 10g of carbs and 30g of protein.

Is Wendy’s grilled chicken actually grilled?

Yes, Wendy’s grilled chicken is genuinely grilled, not fried. It’s marinated and cooked on a grill, resulting in significantly fewer calories and fat compared to crispy options.

The Bottom Line

Wendy’s offers some of the best macro-friendly options in fast food. The grilled chicken menu, protein-rich chili, and range of burger sizes make it easy to customize orders for any goal.

Key takeaways:

• Grilled Chicken Sandwich is the best protein-to-calorie option (35g protein, 370 cal)
• Large Chili is an excellent protein side (19g protein, 250 cal)
• Dave’s Double delivers massive protein (48g) when you need it
• Jr. burgers are great for portion control
• Skip fries, add chili or a side salad instead
• Bunless options work great for keto

Wendy’s can absolutely fit your macros with smart ordering.

More Restaurant Guides:

• McDonald’s Macros — Budget fast food guide
• Chick-fil-A Macros — Grilled chicken heaven
• All Restaurant Guides — Browse all dining guides