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Wendy's vs Burger King: nutrition compared
Which is healthier, Wendy's or Burger King? 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 4 of 6 rows. Burger King still has good picks, listed below.
| Wendy's | Burger King | |
|---|---|---|
| Main meals in our data | 30 | 66 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 9 (30%) | 7 (11%) |
| Median meal | 480 cal | 510 cal |
| Median sodium | 1,080 mg | 1,190 mg |
| Most protein per calorie | Parmesan Caesar Salad, Entree: 290 cal, 32 g | Grilled Chicken Sandwich: 410 cal, 35 g |
| Lightest meal | Jr Cheeseburger: 280 cal | Kid's Hamburger: 260 cal |
| Most protein | Baconator: 57 g | Double Whopper with Bacon: 60 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
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 |
Best orders at Burger King
20 g+ protein, most protein per calorie first
 Grilled Chicken SandwichChicken Sandwich And Wraps · 214 g | 410 | 35 g | 43 g | 15 g | 940 mg |
|---|---|---|---|---|---|
 Bacon and Swiss Flame-Grilled Chicken SandwichChicken Sandwich And Wraps | 560 | 43 g | 45 g | 28 g | 1,590 mg |
 Spicy Flame-Grilled Chicken SandwichChicken Sandwich And Wraps | 570 | 35 g | 46 g | 31 g | 1,200 mg |
 Bacon Double CheeseburgerBeef Burger And Wraps · 139 g | 500 | 30 g | 31 g | 29 g | 1,210 mg |
 Double CheeseburgerBeef Burger And Wraps · 135 g | 460 | 27 g | 31 g | 25 g | 1,040 mg |
Eat at Wendy's or Burger King. 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: Wendy's nutrition · Burger King nutrition.