What to Eat at Wendy's, According to a Dietitian (2024)

March 19, 2024

The key to any healthy diet is everything in moderation. That said, there’s no reason you can’t enjoy fast food now and then, especially when traveling or pinched for time. Some fast food items can be high in fat, calories, and sodium, but that doesn’t mean every fast food item is.

The trick is to make healthier choices and find lighter items that still taste good. Here are five healthy options at Wendy’s that won’t cause guilt or derail your health goals.

5 Healthy Options To Eat at Wendy’s Under 500 Calories

The Wendy’s food menu has several satisfying options that are 500 calories or less. Wendy’s low-calorie options make it easy to enjoy a fast and easy meal that satisfies your fast food craving.

Some find it stressful to dine out while trying to eat healthy, but it doesn’t have to be. Making simple swaps and prioritizing things like lean protein and added veggies allows you to enjoy what you’re eating and make smart choices.

So, let’s look at some healthy food options at Wendy’s that are quick, tasty, and sure to fill you up.

1. Start the day with a bacon, egg and swiss croissant

There are several fast-food breakfast options at Wendy’s, including sandwiches, sides, and drinks. Opt for the Bacon, Egg, and Swiss croissant, which comes in at 430 calories and 18 grams of protein. It’s a healthy menu item that tastes delicious and fills you up.

When it comes to sides, stick to apple slices or fresh fruit to get a boost of fiber and keep your meal low in calories. Fruit also lets you have a sweet treat without having to worry about added sugars!

2. Enjoy a 4-piece chicken nugget order

Chicken nuggets are always a favorite for both kids and adults. Even though the nuggets are breaded, you can still enjoy them by eating a smaller portion. Four nuggets without sauce have justÂ180 calories and 12 grams of fat!

Try pairing your nuggets with a side salad or fruit to bulk up your meal. French fries can be tempting, so if that’s what you’re craving, order a smaller size to go with your nuggets. The Jr.-size French fries have 210 calories, so you can keep your meal under 500 calories by ordering smaller sizes.

3. Satisfy your cravings with a Jr. cheeseburger

If you’re craving a burger, the Jr. cheeseburger — with 290 calories, 14 grams of fat, and 26 grams of carbs — will get the job done while keeping the calories low!

You can customize your burger bulking it up with veggies. Don’t be afraid to ask for extra lettuce, tomato, and onions, which increases your meal’s volume and fiber. Ordering your burger this way satisfies your craving while helping to keep you full.

4. Warm up with a large bowl of chili

There’s nothing quite like a hearty bowl of soup to warm and fill you up on a cold day, and when it comes to healthy Wendy’s food, chili’s tough to beat. A large chili has justÂ340 calories per serving and 15 grams of fat. Thanks to the beans, you’ll also get eight grams of fiber and 22 grams of protein.

5. Try a sour cream and chive baked potato with a small chili

You already know that Wendy’s low-calorie chili is a winner when it comes to both taste and nutrition, so why not try a small cup alongside a steaming baked potato? Talk about a cozy combo!

A small chili has just 240 calories, and a baked potato with sour cream and chives has 310. Together, you have a balanced, filling meal that’s just over 500 calories in total.

Enjoy Wendy’s Healthiest Options To Eat Without Guilt

Enjoying low-calorie Wendy’s items is an excellent example of how you can live a balanced lifestyle. Just because you have fitness goals doesn’t mean your nutrition has to be all or nothing. It’s about making smarter choices throughout the day to honor your cravings and your body.

A tracking app like MyFitnessPalÂmakes it easy to look at key items like calorie intake and macros with just a few clicks. Getting a good look at these numbers helps you form and keep good eating habits so that guilt becomes a thing of the past.
Download the app today to get started!

About the Author

Christine Loconti

Christine Loconti is a freelance content writer with several years of experience writing about topics like food, wine, travel, health, and more. A Chicago native, she currently lives in Barcelona, Spain, and has worked with several tourism companies in the area by creating content for their blogs, websites, and social media channels. In addition to writing, Christine is a licensed English teacher who teaches ESL. She has a BA in English education from Illinois State University.