Dave’s Single
One burger with the standard cheese, toppings and sauces. Add sides and drinks separately.
560 calories31 g protein
2 g fiber1,170 mg sodium
Healthy Wendy’s meals
Wendy's offers burgers, chicken, salads and baked potatoes with very different nutrition profiles. A salad is not automatically lighter once dressing and toppings are included.
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Choose what matters, then compare the tracked orders. Check the restaurant menu before making a swap.
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Wendy’s orders by goal
Most protein
Ranked by published protein, with the rest of the meal still visible.
Apple Pecan Salad with one dressing packet
A full salad plus one Pomegranate Vinaigrette packet: 420 + 90 calories. Includes chicken, blue cheese and pecans.
510 calories30 g protein
5 g fiber1,170 mg sodium
Classic Chicken Sandwich
Breaded chicken on a bun with the standard mayo, lettuce, tomato and pickles. Fries and drinks are separate.
550 calories28 g protein
3 g fiber1,630 mg sodium
Lower-calorie meals here
Tiny sides are excluded so these still function as an entrée or meal.
Chili, small
One small chili. Cheese, crackers and other extras are not included.
280 calories19 g protein
3 g fiber1,050 mg sodium
Grilled Chicken Ranch Wrap
One wrap with grilled chicken, cheddar, romaine and ranch. Includes the standard sauce.
420 calories28 g protein
1 g fiber1,100 mg sodium
Apple Pecan Salad with one dressing packet
A full salad plus one Pomegranate Vinaigrette packet: 420 + 90 calories. Includes chicken, blue cheese and pecans.
510 calories30 g protein
5 g fiber1,170 mg sodium
Higher-calorie meals
The highest-calorie meals listed in this guide.
Dave’s Single
One burger with the standard cheese, toppings and sauces. Add sides and drinks separately.
560 calories31 g protein
2 g fiber1,170 mg sodium
Classic Chicken Sandwich
Breaded chicken on a bun with the standard mayo, lettuce, tomato and pickles. Fries and drinks are separate.
550 calories28 g protein
3 g fiber1,630 mg sodium
Apple Pecan Salad with one dressing packet
A full salad plus one Pomegranate Vinaigrette packet: 420 + 90 calories. Includes chicken, blue cheese and pecans.
510 calories30 g protein
5 g fiber1,170 mg sodium
How to order at Wendy’s
- Baked potatoes work as a carbohydrate side or base; toppings determine whether they stay simple or become a larger entrée.
- For salads, include the dressing and crunchy toppings you actually use.
- Compare single and larger burgers by both protein and total energy rather than assuming the biggest item is required for a high-protein meal.
Menu sources
Figures checked against the linked official sources on September 9, 2026. Recipes, portions and local availability can change.
View official sources
GetMacros is independent of Wendy’s.
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