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McDonald's vs Wendy's: nutrition compared
Which is healthier, McDonald's or Wendy's? Calories, protein and sodium for every main meal on their 2026 menus, side by side.
2026Freshest menu data
The short answer
By the numbers, Wendy's is the easier place to eat light: it wins 5 of 6 rows. McDonald's still has good picks, listed below.
| McDonald's | Wendy's | |
|---|---|---|
| Main meals in our data | 36 | 30 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 8 (22%) | 9 (30%) |
| Median meal | 505 cal | 480 cal |
| Median sodium | 1,130 mg | 1,080 mg |
| Most protein per calorie | Mccrispy Strips (3 Piece): 400 cal, 31 g | Parmesan Caesar Salad, Entree: 290 cal, 32 g |
| Lightest meal | 6 Chicken McNuggets: 250 cal | Jr Cheeseburger: 280 cal |
| Most protein | Spicy Chicken Mcnuggets (20 Piece): 52 g | Baconator: 57 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
Best orders at McDonald's
20 g+ protein, most protein per calorie first
 Mccrispy Strips (3 Piece)Breakfast · 198 g | 400 | 31 g | 24 g | 20 g | 1,320 mg |
|---|---|---|---|---|---|
 Mccrispy Strips (4 Piece)Breakfast · 264 g | 530 | 41 g | 32 g | 26 g | 1,760 mg |
 Double Quarter Pounder w/ CheeseBurgers · 278 g | 740 | 48 g | 43 g | 42 g | 1,360 mg |
 Quarter Pounder w/ CheeseBurgers · Cheese | 520 | 30 g | 42 g | 26 g | 1,140 mg |
 Bacon Quarter Pounder with CheeseBurgers · 221 g | 630 | 36 g | 43 g | 35 g | 1,470 mg |
Best orders at Wendy's
20 g+ protein, most protein per calorie first
 Parmesan Caesar Salad, EntreeFresh-Made Salads · Entree | 290 | 32 g | 13 g | 12 g | 820 mg |
|---|---|---|---|---|---|
 Cobb Salad, EntreeFresh-Made Salads · Entree | 420 | 37 g | 16 g | 23 g | 870 mg |
 Apple Pecan Salad, EntreeFresh-Made Salads · Entree | 450 | 32 g | 28 g | 24 g | 1,090 mg |
 Taco Salad, EntreeFresh-Made Salads · Entree | 480 | 31 g | 29 g | 28 g | 1,210 mg |
 BaconatorHamburgers | 930 | 57 g | 34 g | 63 g | 1,500 mg |
Eat at McDonald's or Wendy's. Still lose weight.
At both chains, the Parmesan Caesar Salad, Entree is 290 calories and the Baconator is 930. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Full menus: McDonald's nutrition · Wendy's nutrition.