16 Healthiest Items at Wendy's in 2025

When you’re craving fast food but want to keep your meal on the healthier side, knowing the healthiest items at Wendy’s can be a game-changer. Although fast food restaurants might not seem like the best choice for a healthier lifestyle at first glance, many now offer nutritious options that cater to various dietary needs and preferences. 

Wendy’s, for instance, has positioned itself as one of the healthier fast food chains, with delicious options that let you enjoy a relatively healthy meal, packed with flavor. If you need to grab some fast food without damaging your diet too much, read on for a list of the healthiest items at Wendy’s!

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• The 16 Healthiest Wendy's Menu Items
• What Is the Healthiest Item at Wendy's?

The 16 Healthiest Wendy's Menu Items

Several Wendy’s menu items keep calories in check but pack 50% or more of the daily sodium cap. None fully meets dietary guidelines, so treat them as occasional options and balance the rest of your day with lower sodium foods, water and extra fruits and vegetables.

1. Chili

If you've ever wondered, "Is Wendy’s chili healthy?", you'll be pleased to learn that it is one of the healthiest Wendy’s menu items. This hearty and satisfying pick for the healthiest item at Wendy's contains 290 calories with 4 grams saturated fat, 17 grams protein and 6 grams fiber.

The caveat is sodium — 1,090 milligrams, or roughly 47% of the 2,300 milligrams daily guideline — so skip the cheddar, pile on diced onion or jalapeños and pair it with a plain side salad to keep flavor high and salt in check.

Chili Nutritional Info

• Calories: 290
  
• Total Fat: 12 grams
• Saturated Fat: 2.5 grams
• Sodium: 1,090 milligrams
• Cholesterol: 20 milligrams
• Total Carbs: 31 grams
• Fiber: 6 grams
• Total Sugars: 6 grams
• Protein: 17 grams

2. Apple Pecan Salad

Salad is the first thing that probably pops into your head when thinking about the healthiest items at Wendy’s. The good news is that the salads at Wendy's are not the typical boring ones; instead, they are packed with flavor, making them some of the best fast food salads around.

Wendy’s Apple Pecan Salad is one great pick that offers the perfect combination of sweet and salty. This flavor-packed option among the healthiest items at Wendy's is prepared with a lettuce blend, diced apple, cranberries, pecans, blue cheese and grilled chicken, all drizzled with a pomegranate dressing.

At 530 calories it stays meal-friendly, but the numbers need context: 1,350 milligrams sodium equals 59% of the daily cap and 34 grams added sugar is roughly 70% of the limit. Ask for half the dressing to shave about 80 calories and 10 grams of sugar. You’ll still pocket 31 grams of protein, keeping this salad in the running for high-protein fast food when you manage the toppings.

Apple Pecan Salad With Dressing Nutritional Info

• Calories: 530
  
• Total Fat: 27 grams
• Saturated Fat: 10 grams
• Sodium: 1,350 milligrams
• Cholesterol: 100 milligrams
• Total Carbs: 44 grams
• Fiber: 5 grams
• Total Sugars: 34 grams
• Protein: 31 grams

3. Egg and Cheese Muffin

The key to a good day is having a powerful breakfast, which includes enjoying a healthy fast food breakfast. The egg and cheese muffin is one of the healthiest items at Wendy's and a fantastic on-the-go breakfast item packed with protein but still aligning with your fitness goals.

It features a fresh-cracked egg and American cheese on a delicious English muffin. The reason it is among the healthiest items at Wendy’s is that it’s a low-calorie option with just 320 calories. As mentioned, it's also a good source of protein with 13 grams per serving.

Egg and Cheese Muffin Nutritional Info

• Calories: 320
  
• Total Fat: 16 grams
• Saturated Fat: 6 grams
• Sodium: 620 milligrams
• Cholesterol: 195 milligrams
• Total Carbs: 29 grams
• Fiber: 1 gram
• Total Sugars: 4 grams
• Protein: 13 grams

4. Parmesan Caesar Salad

One of the healthiest items at Wendy’s that's perfect for lunch or a quick bite is its Parmesan Caesar salad. This healthy meal at Wendy’s is made with fresh romaine lettuce, Italian shredded cheeses, crunchy Parmesan croutons and a delightful creamy Caesar dressing. 

The bowl checks in at 530 calories, yet its 37 grams of fat and 1,340 milligrams of sodium (about 58% of the daily limit) deserve a closer look. While it's high in protein (33 grams per salad), the amounts of fat and sodium may be too high for some to add it to their personal list of the healthiest items at Wendy's.

Ask for half the dressing and skip the croutons to cut both fat and salt while keeping flavor. You still net 4 grams of fiber and only 4 grams of sugar, making it a smart lunch when the rest of your day stays low in sodium.

Parmesan Caesar Salad With Dressing Nutritional Info

• Calories: 530
  
• Total Fat: 37 grams
• Saturated Fat: 10.5 grams
• Sodium: 1,340 milligrams
• Cholesterol: 120 milligrams
• Total Carbs: 15 grams
• Fiber: 4 grams
• Total Sugars: 4 grams
• Protein: 33 grams

5. Bacon, Egg and Cheese Biscuit

If you’re in a hurry, whether for work or an early appointment, one of the healthiest items at Wendy’s is the classic bacon, egg and cheese biscuit, made with a fresh-cracked egg on a buttermilk biscuit with applewood smoked bacon. For just 410 calories, this Wendy's breakfast item comes with 16 grams of protein, fuelling you for the day.

Along with the protein content, another reason for its place on this list of the healthiest items at Wendy’s is that you can customize it by adding vegetables like tomato or lettuce. If you’re looking to cut some calories, order without the bacon to save yourself around 50 calories. 

Potential drawbacks include the sodium and fat content. It carries 26 grams total fat, 11 grams saturated fat and 1,130 milligrams sodium — about 49% of the 2,300mg daily cap — and 27 grams carbohydrates from the buttermilk biscuit, so it misses the mark for the best keto fast food unless you tweak it. Keto diners can use a secret menu hack: order it “no biscuit, lettuce wrap.” 

Bacon, Egg and Cheese Biscuit Nutritional Info

• Calories: 410
  
• Total Fat: 26 grams
• Saturated Fat: 11 grams
• Sodium: 1,130 milligrams
• Cholesterol: 205 milligrams
• Total Carbs: 27 grams
• Fiber: 1 gram
• Total Sugars: 3 grams
• Protein: 16 grams

6. Jr. Cheeseburger

Maintaining a healthy lifestyle doesn’t mean you have to give up on cravings. A balanced diet is key to enjoying a variety of your favorite foods while staying on track with your health goals. One of the tastiest and healthiest items at Wendy’s that achieves this is the Jr. Cheeseburger.

With just 280 calories, you can enjoy one of the best fast food burgers without using up as many calories as the regular sized Wendy's cheeseburger would. It also comes with 14 grams of protein, making it another of the relatively high-protein yet low-calorie fast food items at Wendy's. 

Customize this choice for the healthiest item at Wendy's by removing the bun or adding more vegetables to make it better align with your personal health goals. Go one step further and skip the cheese or stick with mustard only to trim about 100 milligrams of sodium.

Jr. Cheeseburger Nutritional Info

• Calories: 280
  
• Total Fat: 14 grams
• Saturated Fat: 6 grams
• Sodium: 660 milligrams
• Cholesterol: 35 milligrams
• Total Carbs: 25 grams
• Fiber: 1 gram
• Total Sugars: 5 grams
• Protein: 14 grams

7. Kids’ 4 Pc. Chicken Nuggets

Choices from the kids' menu are often among the healthiest items at Wendy's, blending tasty food with fruits and vegetables. A great example is the kids’ chicken nuggets, featuring four 100% white-meat chicken nuggets and a side of milk and apple slices.

This menu item is ideal for a dose of protein, fiber, vitamins and minerals. Best of all, not only is it a relatively healthy snack for kids, but adults can enjoy it as well when needing a quick re-fuel on the go.

Kids' 4 Pc. Chicken Nuggets Nutritional Info

• Calories: 180
  
• Total Fat: 12 grams
• Saturated Fat: 2.5 grams
• Sodium: 380 milligrams
• Cholesterol: 30 milligrams
• Total Carbs: 9 grams
• Fiber: 0 grams
• Total Sugars: 0 grams
• Protein: 10 grams

8. Plain Baked Potato

One of the healthiest Wendy’s items, perfect for a satisfying snack or as a healthier side, is the plain baked potato. A great alternative to fries, this healthier choice has 7 grams of fiber (about a quarter of the 28g daily goal) and is filled with potassium, B6 and vitamin C.

For the most nutritious option, avoid customizing this healthy meal at Wendy's with high-fat dairy add-ons, such as cheese, sour cream and butter. If you do want a topping, the baked potato with sour cream is the best option, with 2.5 grams of fat, 1.5 grams of which are saturated fat. This topping also increases protein by 1 gram but adds an extra 10 milligrams of sodium, 1 gram of sugar and 2 grams of carbs.

Plain Baked Potato Nutritional Info

• Calories: 270
  
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 25 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 61 grams
• Fiber: 7 grams
• Total Sugars: 3 grams
• Protein: 7 grams

9. Grilled Chicken Wrap

When you crave something flavorful and more satisfying than a salad or a side dish, a grilled chicken wrap is an excellent pick among the healthiest items at Wendy's. A grilled chicken wrap features tender grilled chicken, crisp lettuce and shredded cheddar cheese, all drizzled with a zesty ranch dressing and wrapped in a soft flour tortilla. 

It's notably one of the best options for those looking for something high-protein at Wendy’s, with 27 grams per wrap. This healthy item at Wendy’s is designed to offer a balanced combination of the mentioned protein, plus vegetables and flavor.

However, it is decently high in sodium, with over 1,000 milligrams per wrap (about 51% of the daily cap). Order ranch on the side and drizzle lightly to shave salt and skip the cheddar to cut another 90 milligrams of sodium. If you're looking for low-carb fast food, this also may not be the best Wendy’s healthy option, as each wrap has 42 grams of carbs, with just 2 grams of fiber.

Grilled Chicken Wrap Nutritional Info

• Calories: 420
  
• Total Fat: 16 grams
• Saturated Fat: 5 grams
• Sodium: 1,170 milligrams
• Cholesterol: 70 milligrams
• Total Carbs: 42 grams
• Fiber: 2 grams
• Total Sugars: 2 grams
• Protein: 27 grams

10. Jr. Hamburger

At first glance, you might think that burgers can't be listed among the healthiest Wendy’s items. However, there are some exceptions, one of the healthiest fast food burgers to go for if you can't kick a craving is the Jr. Hamburger.

This 250-calorie burger has all the usual fixings — grilled beef patty, pickles, ketchup, mustard and onions — but is a little bit healthier than its full-sized counterpart.

If carbs are of concern, why not try having just half of the bun instead of eating both the top and bottom? This way, you can reduce the carbs (and calories) while still enjoying all the flavors of a traditional hamburger. You can customize it by adding more pickles, tomatoes or lettuce as well.

Jr. Hamburger Nutritional Info

• Calories: 250
  
• Total Fat: 11 grams
• Saturated Fat: 4 grams
• Sodium: 440 milligrams
• Cholesterol: 25 milligrams
• Total Carbs: 25 grams
• Fiber: 1 gram
• Total Sugars: 5 grams
• Protein: 13 grams

11. Apple Bites

Craving something sweet? Want to find something low-calorie at Wendy's for a quick pick-me-up or for dessert? Then you'll want to get some Apple Bites.

Wendy’s offers a variety of desserts, however, most of them have a high percentage of sugar. Apple Bites, however, are not only one of the healthiest fruits (they are simply Wendy's version of apple slices), but they also have no added sugar and are low in calories, with no fat. This is one of the healthiest items at Wendy’s as it’s literally just an apple!

Apple Bites Nutritional Info

• Calories: 35
  
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 0 milligrams
• Cholesterol: 0 milligrams
• Total Carbs: 8 grams
• Fiber: 1 gram
• Total Sugars: 6 grams
• Protein: 0 grams

12. Crispy Chicken Sandwich

The Crispy Chicken Sandwich is one of the healthiest items at Wendy’s because it strikes the right balance between taste and nutrition. It's also one of the best fast food chicken sandwiches to enjoy.

Each sandwich contains 490 calories and 28 grams of protein. Made with lean, white chicken meat, this pick for the healthiest meal at Wendy's provides a good source of protein while remaining relatively low in calories. However, it does have around 1,450 milligrams of sodium (about 63% of the daily limit) so it may be one to pass on if watching your sodium intake.

Lighten the impact by skipping mayo, adding extra lettuce and tomato and requesting the sandwich with the grilled fillet instead of crispy to cut both salt and refined carbs.

Crispy Chicken Sandwich Nutritional Info

• Calories: 490
  
• Total Fat: 21 grams
• Saturated Fat: 3.5 grams
• Sodium: 1,450 milligrams
• Cholesterol: 75 milligrams
• Total Carbs: 49 grams
• Fiber: 2 grams
• Total Sugars: 5 grams
• Protein: 28 grams

13. French Toast Sticks

French Toast Sticks aren’t exactly the poster child for healthy Wendy’s items, yet they offer a sweet fix without the calorie shock of many pastries. Four thick, egg-battered slices come in at 460 calories, 18 grams of fat and a modest 380 milligrams of sodium — lower than many breakfast choices on the menu, and even supply 10 grams of protein.

They do pack 21 grams of added sugar, about 40% of the 50-gram daily guideline. So, if you want to reduce your daily sugar intake, skip the syrup that comes on the side. While this won't win the title for the healthiest items at Wendy’s, French Toast Sticks are a good choice when you want something indulgent.

French Toast Sticks (4 Pc.) Nutritional Info

• Calories: 460
  
• Total Fat: 18 grams
• Saturated Fat: 4 grams
• Sodium: 380 milligrams
• Cholesterol: 115 milligrams
• Total Carbs: 63 grams
• Fiber: 1 gram
• Total Sugars: 21 grams
• Protein: 10 grams

14. Chili Cheeseburger

Another tasty burger that ranks among the healthiest items at Wendy’s is the chili cheeseburger. You probably haven’t seen this one on the menu, and for good reason: it’s on Wendy’s secret menu. To order it, simply get a Jr. Cheeseburger and a cup of chili and combine them. 

With around 580 calories if you use all the chili, this burger is a flavorful and hearty option that contains the basic elements of a classic cheeseburger with the taste of Wendy’s famous chili.

The trade-offs show up in 1,730 milligrams of sodium (roughly 75% of the daily cap) and 10.5 grams of saturated fat. Keep those numbers in check by spooning on only half the chili, adding lettuce and tomato for extra volume, and ditching the top bun to shave refined carbs. 

Chili Cheeseburger Nutritional Info

• Calories: 580
  
• Total Fat: 26 grams
• Saturated Fat: 10.5 grams
• Sodium: 1,730 milligrams
• Cholesterol: 170 milligrams
• Total Carbs: 55 grams
• Fiber: 7 grams
• Total Sugars: 12 grams
• Protein: 31 grams

15. Bacon, Egg and Swiss Croissant 

The Bacon, Egg and Swiss Croissant is not only one of the healthiest items at Wendy’s, but also one of the best fast food breakfast items. This sandwich features crispy applewood smoked bacon, a freshly cracked egg and a slice of creamy Swiss cheese, all combined inside a buttery croissant.

All of this deliciousness is 420 calories, which you can reduce by asking for your croissant without the bacon. It also comes with 18 grams of protein, but 23 grams of fat (11 saturated) and 800 milligrams of sodium, with no fiber.

Add tomato or pair the sandwich with apple bites to boost fiber and vitamins, and choose black coffee or water to avoid extra sugar. Handled this way, the croissant sandwich stays an indulgent yet balanced morning option.

Bacon, Egg and Swiss Croissant Nutritional Info

• Calories: 420
  
• Total Fat: 23 grams
• Saturated Fat: 10 grams
• Sodium: 800 milligrams
• Cholesterol: 235 milligrams
• Total Carbs: 34 grams
• Fiber: 0 grams
• Total Sugars: 7 grams
• Protein: 18 grams

16. Oatmeal Bar 

If you're looking for a quick yet filling Wendy’s healthy item, you should definitely try the oatmeal bar. This simple, yet nutritious snack allows you to stick to your health goals while enjoying a flavorful bite. The best part is that it’s only 280 calories, making it one of the healthiest items at Wendy’s.

The oatmeal bar is made with whole oats, sweet blueberries and tart cranberries. The drawback is its 23 grams added sugar, roughly 46% of the 50-gram daily limit, and only 3 grams protein, which may leave you hungry midmorning. Balance those gaps by pairing the bar with a small low-fat milk or plain Greek yogurt for an extra 8 to 10 grams of protein and calcium.

Oatmeal Bar Nutritional Info

• Calories: 280
  
• Total Fat: 10 grams
• Saturated Fat: 4 grams
• Sodium: 230 milligrams
• Cholesterol: 15 milligrams
• Total Carbs: 45 grams
• Fiber: 4 grams
• Total Sugars: 23 grams
• Protein: 3 grams

What Is the Healthiest Item at Wendy's?

The healthiest items at Wendy’s cater to a variety of dietary needs while still offering great taste. One of the best options at this somewhat healthy fast food chain is the grilled chicken wrap, which features a juicy grilled chicken filet that is low in saturated fat and high in protein.

With just around 420 calories, it provides a satisfying meal while keeping saturated fat and total calories in check. The grilled chicken itself offers a substantial amount of protein — approximately 27 grams — making it an excellent choice for those looking to maintain or build muscle while keeping their fat consumption in check.

Another option when looking for the healthiest items at Wendy’s is getting a salad. These are packed with fresh vegetables and delicious toppings. Whether you choose the Apple Pecan Salad or the Parmesan Caesar Salad, both are low in calories and high in essential vitamins and minerals. 

Additionally, Wendy's famous chili is another great option, offering a hearty serving of beans and lean ground beef, which combine to provide a good amount of protein and fiber. With these and other healthy items on the menu, Wendy's makes it easier to enjoy fast food while managing your calorie intake and boosting your protein consumption.

Sodium Content of Wendy's Items

One key factor to consider when dining at this cheap fast food spot and searching for the healthiest items is the sodium content of the dishes. While Wendy's is by no means the unhealthiest fast food chain, many of its offerings have 800 to 1,000 milligrams or more of sodium per serving.

According to the FDA, the general guideline for daily sodium intake is 2,300 milligrams, with many medical bodies recommending closer to 1,500 milligrams maximum per day. Therefore, numerous items at Wendy's can account for over 50% of your daily intake; something to keep in mind when making your selection of the healthiest choices at Wendy's.

Leading a healthy lifestyle doesn't mean you have to avoid fast food entirely. It's about making smart adjustments and enjoying your favorite foods in moderation. For instance, the healthiest items at Wendy’s offer low calories while still delivering a lot of flavor! From burgers and sandwiches to salads, wraps and chili, there are plenty of options at Wendy's to satisfy your cravings more healthily.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.