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Know Before You Go Calories · protein · sodium

Wendy's Nutrition Calculator

Build the order you are planning and watch calories, protein, carbs, fat, sugar and sodium add up, with the price alongside. Covers 116 items with published calorie data and 68 with the full macro set.

Updated 01 September 2026

141 items available. Tap an item to add it to your tray.
Lighter Picks

Lighter Mains Under 450 Calories

Items that carry real protein without pushing the calorie total. Every one of these sits between 150 and 450 calories with at least 14 grams of protein.

Item Calories Protein Sodium Price
Jr. Cheeseburger 270 14 g 660 mg $1.99
Kids' Cheeseburger 270 14 g 550 mg $5.48
6 PC. Spicy Chicken Nuggets 280 15 g 720 mg $3.89
Jr. Cheeseburger Deluxe 330 15 g 700 mg $2.59
Crispy Chicken Sandwich 340 15 g 640 mg $2.99
Jr. Bacon Cheeseburger 350 18 g 650 mg $2.89
Chili 370 25 g 1,390 mg $4.26
Double Stack 380 23 g 770 mg $2.89
Protein First

Highest Protein Items on the Wendy's Menu

Ranked by grams of protein per item, with the cost of each gram alongside so you can see where the value sits.

Item Protein Calories Price Protein per dollar
Big Bacon Classic Triple 77 g 1,140 $9.09 8.5 g
Dave's Triple 72 g 1,100 $7.99 9.0 g
Baconator 59 g 890 $7.69 7.7 g
Dave's Double 50 g 810 $6.79 7.4 g
4 PC. Tenders 44 g 560 $7.29 6.0 g
Cobb Salad 38 g 660 $9.75 3.9 g
Son of Baconator 34 g 590 $5.89 5.8 g
Parmesan Caesar Salad 34 g 520 $9.75 3.5 g

Nutrition figures published by Wendy's. Prices are typical United States menu prices and vary by location. Updated 01 September 2026. Report an error.

In Practice

How to Read a Wendy's Nutrition Panel

Four numbers do most of the work. Calories set the size of the order. Protein tells you how long it will hold you. Sodium is the one people miss, because a single Baconator carries 1,580 mg against a 2,300 mg daily reference. Saturated fat matters on the bacon heavy builds, where a triple patty burger can exceed a full day's reference on its own.

The drink is where totals move fastest without anyone noticing. A medium Coca-Cola adds 320 calories, which is more than a Jr. Hamburger at 230. Diet Coke and Coca-Cola Zero Sugar cost the same $2.79 at 0 calories, which makes the swap the cheapest calorie cut available anywhere on the menu. Full drink figures sit on the drinks menu.

Building a Balanced Order

Chili at $4.26 is the item to build around. It carries 25 grams of protein for 370 calories, a ratio nothing else on the menu matches at that price. Pair it with a plain baked potato at $3.16 and the whole meal comes to roughly 640 calories.

For a sandwich order, the Grilled Chicken Wrap at $5.99 and 420 calories is the lightest full main, and the Jr. Bacon Cheeseburger at 350 calories is the lightest beef option that still carries 18 grams of protein. Add Apple Bites at 35 calories rather than fries and the side costs almost nothing on the total.

Wendy's menu prices

All 150 items with prices, calories and protein, sortable and filterable, plus 13 category pages with their own nutrition tables.

See the full menu Salads and lighter options
Good to Know

Nutrition Calculator Questions

How the tool works, where the data comes from and what it does not cover.

Search or filter the menu, tap an item to add it to your tray, and the totals update instantly. Calories, protein, carbs, fat, saturated fat, sugar and sodium all add up, alongside the order price, so you see the nutrition and the cost in one place.
Wendy's publishes nutrition figures for every standard menu item. This calculator carries calories for 116 items and the full macro set for 68. Figures reflect the item as it is normally served, before customisation.
A combo has no single calorie figure because you choose the side and the drink. Add the sandwich, the side and the drink separately in the calculator and the total will be exact for your build.
The Big Bacon Classic Triple carries 77 grams of protein for $9.09. On protein per dollar, Dave's Triple leads at roughly 9.0 grams for each dollar spent.
The Nuggs Party Pack at 2,340 calories tops the menu. Among standard sandwiches, the Big Bacon Classic Triple reaches 1,140 calories.
A 2,000 calorie day usually leaves 600 to 800 calories for a single main meal. A Dave's Single at 560 calories with Apple Bites at 35 and a Diet Coke lands near 595, which fits that range. Swapping in medium fries and a regular Coca-Cola pushes it past 1,100.
No. It uses the standard build for each item. Removing cheese, mayo or bacon lowers the real total, and adding an extra patty raises it. Treat the result as the figure for the item as Wendy's normally serves it.
They come from Wendy's published data for each item. Sodium adds up quickly on this menu: a single Baconator carries 1,580 mg, which is most of a 2,300 mg daily reference on its own. The calculator shows the running percentage as you build the tray.