Fast food · American

The healthiest orders at Wendy's

13 Wendy's meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 14 published · Wendy's’s nutrition page

Top pick

Grilled Chicken Sandwich

A grilled chicken breast with lettuce, tomato and mayo on a bun; the highest-protein sandwich here.

Chicken · $6.79 typical price · Published

370calories · 9.2 g protein per 100 cal

34 gProtein

36 gCarbs

10 gFat

Best pick under every calorie limit

The most protein you can get at Wendy's under each limit.

UNDER 400 CALGrilled Chicken Sandwich370 cal · 34 g protein UNDER 500 CALGrilled Chicken Sandwich370 cal · 34 g protein UNDER 600 CALGrilled Chicken Sandwich370 cal · 34 g protein UNDER 700 CALSon of Baconator690 cal · 36 g protein UNDER 800 CALSon of Baconator690 cal · 36 g protein

Most protein at Wendy's

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	BaconatorBurgers · $7.49 typical	920	57 g	38 g	60 g	6.2 g	Published
2	Son of BaconatorBurgers · $5.99 typical	690	36 g	35 g	45 g	5.2 g	Published
3	Grilled Chicken SandwichChicken · $6.79 typical	370	34 g	36 g	10 g	9.2 g	Published
4	Breakfast BaconatorBreakfast · $5.99 typical	730	34 g	36 g	50 g	4.7 g	Published
5	Taco SaladSalads · $6.99 typical	690	30 g	68 g	34 g	4.3 g	Published

Breakfast

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Sausage, Egg & Cheese BiscuitBreakfast · $4.29 typical	610	20 g	28 g	45 g	3.3 g	Published
Breakfast BaconatorBreakfast · $5.99 typical	730	34 g	36 g	50 g	4.7 g	Published
Honey Butter Chicken BiscuitBreakfast · $4.99 typical	500	14 g	44 g	29 g	2.8 g	Published

Every Wendy's dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Grilled Chicken SandwichChicken · $6.79 typical	370	34 g	36 g	10 g	9.2 g	Published
2	Son of BaconatorBurgers · $5.99 typical	690	36 g	35 g	45 g	5.2 g	Published
3	Grilled Chicken Ranch WrapWraps · $4.49 typical	420	27 g	41 g	16 g	6.4 g	Published
4	Dave's SingleBurgers · $6.49 typical	570	29 g	38 g	34 g	5.1 g	Published
5	Taco SaladSalads · $6.99 typical	690	30 g	68 g	34 g	4.3 g	Published
6	Breakfast BaconatorBreakfast · $5.99 typical	730	34 g	36 g	50 g	4.7 g	Published
7	Chicken Nuggets (10 pc)Chicken · $5.49 typical	420	22 g	24 g	27 g	5.2 g	Published
8	Sausage, Egg & Cheese BiscuitBreakfast · $4.29 typical	610	20 g	28 g	45 g	3.3 g	Published
9	BaconatorBurgers · $7.49 typical	920	57 g	38 g	60 g	6.2 g	Published
10	Jr. CheeseburgerBurgers · $2.19 typical	310	16 g	26 g	16 g	5.2 g	Published
11	Honey Butter Chicken BiscuitBreakfast · $4.99 typical	500	14 g	44 g	29 g	2.8 g	Published
12	Crispy Chicken SandwichChicken · $5.99 typical	330	14 g	32 g	16 g	4.2 g	Published
13	Jr. HamburgerBurgers · $1.89 typical	270	14 g	25 g	12 g	5.2 g	Published
14	Chicken Nuggets (6 pc)Chicken · $3.29 typical	250	13 g	14 g	16 g	5.2 g	Published

Quick answers

What’s the healthiest order at Wendy's?

Grilled Chicken Sandwich: 370 calories and 34 g of protein (9.2 g per 100 calories). It ranks first of the 13 Wendy's meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Wendy's?

Baconator, with 57 g of protein for 920 calories. Next is Son of Baconator (36 g, 690 cal).

What can I get at Wendy's under 500 calories?

Grilled Chicken Sandwich (370 cal, 34 g protein), Grilled Chicken Ranch Wrap (420 cal, 27 g protein) and Chicken Nuggets (10 pc) (420 cal, 22 g protein).

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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More places like Wendy's

Burger KingTop pick: Crispy Chicken Garden Salad · 470 cal · 31 g McDonald'sTop pick: Quarter Pounder with Cheese · 540 cal · 31 g Five GuysTop pick: Bunless Cheeseburger · 580 cal · 40 g Red Robin Gourmet BurgersTop pick: Ensenada Chicken Platter · 390 cal · 57 g Shake ShackTop pick: SmokeShack · 610 cal · 36 g The Habit Burger GrillTop pick: Grilled Chicken Caesar · 580 cal · 43 g

Wendy's in our guides

Cheap high-protein fast foodThe meals that give you the most protein for the money.The healthiest orders at burger chainsWhat to get at McDonald’s, Wendy’s, Five Guys and Shake Shack.