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Healthy Wendy's options: what to order

The healthiest Wendy's meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 5, 2026 All 30 meals

Most protein per calorie

Parmesan Caesar Salad, Entree

290cal

P 32 g · C 13 g · F 12 g

11.0 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Double Stack

400cal

P 23 g · C 25 g · F 23 g

400 calories and still 23 g of protein.

Best under 500 cal with 30 g+ protein

Cobb Salad, Entree

420cal

P 37 g · C 16 g · F 23 g

37 g of protein in 420 calories.

Lowest sodium with 20 g+ protein

Bacon Double Stack

430cal

P 26 g · C 25 g · F 25 g

870 mg sodium, 38% of a day.

High protein, 30 g or more

13 meals, fewest calories 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
Spicy Asiago Ranch ClubChicken, Nuggets & More	590	36 g	45 g	29 g	1,410 mg
Son of BaconatorHamburgers	610	32 g	34 g	38 g	1,190 mg
Big Bacon ClassicHamburgers	630	34 g	36 g	40 g	1,250 mg
Breakfast BaconatorClassics	680	33 g	34 g	46 g	1,580 mg
Breakfast Burrito, BaconBreakfast Burrito	700	32 g	55 g	39 g	2,140 mg
Breakfast Burrito, SausageBreakfast Burrito	820	31 g	55 g	53 g	2,120 mg
Daves DoubleHamburgers	850	49 g	35 g	57 g	1,280 mg
Big Bacon Classic DoubleHamburgers	900	53 g	36 g	60 g	1,450 mg
BaconatorHamburgers	930	57 g	34 g	63 g	1,500 mg

Under 400 calories

6 meals, most protein first


Parmesan Caesar Salad, EntreeFresh-Made Salads · Entree	290	32 g	13 g	12 g	820 mg
Double StackHamburgers	400	23 g	25 g	23 g	760 mg
Jr Bacon CheeseburgerHamburgers	360	17 g	24 g	22 g	640 mg
Crispy Chicken Biggie BagBiggie Deals®	340	15 g	32 g	17 g	640 mg
Jr Cheeseburger DeluxeHamburgers	340	15 g	26 g	19 g	650 mg
Jr CheeseburgerHamburgers	280	14 g	25 g	14 g	660 mg

Eat at Wendy's. Still lose weight.

At Wendy's, the Jr Cheeseburger is 280 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.
Wendy's orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Wendy's?

By protein per calorie it is the Parmesan Caesar Salad, Entree: 290 calories with 32 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Wendy's?

The Baconator has 57 g of protein and 930 calories.

Which Wendy's meals are under 400 calories?

Parmesan Caesar Salad, Entree (290 cal), Double Stack (400 cal), Jr Bacon Cheeseburger (360 cal), Crispy Chicken Biggie Bag (340 cal), Jr Cheeseburger Deluxe (340 cal).

What is the highest-calorie meal at Wendy's?

The Baconator at 930 calories, 63 g of fat and 1,500 mg of sodium.