The Healthiest Food to Eat at Wendy's | STACK Fitness
Jordan Zirm
- Jordan Zirm is an Assistant Content Director for STACK Media. After earning his BS in Journalism from the University of Missouri, he spent time writing...

The Healthiest Food to Eat at Wendy's

November 2, 2012

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(Photo via Dallas Observer)

Don't be intimidated by the Triple Baconator, or his child, Son of Baconater. The massive amount of calories and fat in those sandwiches is not indicative of the entire Wendy's menu. If you want to know how the restaurant keeps Wendy looking so thin for its logo, follow us through the menu as we bring you the healthiest items we could find.

Small Chili

210 calories, 6 grams of total fat, 2.5 grams of saturated fat, 880 mg of sodium, 21 grams of carbs, 17 grams of protein

As it gets colder, Wendy's small chili gets more enticing. The sodium count is a little higher than we would like, but the small chili keeps its calories and fat fairly low. The high dose of protein will come in handy for any athlete looking to add lean muscle without excess fat.

Apple Slices

40 calories, 0 grams of total fat, 0 mg of sodium, 9 grams of carbs, 0 grams of protein

You can never go wrong with apples. Order these for a healthy side to go with any of the larger items listed below.

Small Vanilla Frosty 

280 calories, 7 grams of fat, 4.5 grams of saturated fat, 135 mg of sodium, 47 grams of carbs, 7 grams of protein

One of the most famous (and most tasty) items on the Wendy's menu turns out to be OK for you, as long as you keep it small. Because of its high sugar content, the Frosty is best enjoyed after a hard workout, practice or game when your body needs simple carbs to recover.

Jr. Hamburger

250 calories, 10 grams of fat, 4 grams of saturated fat, 650 mg of sodium, 25 grams of carbs, 15 grams of protein

You won't find many burgers at Wendy's with a calorie count this low. This one is filling, easy on the fat and provides a good balance of protein and carbs.

Ultimate Chicken Grill

390 calories, 10 grams of fat, 3.5 grams of saturated fat, 880 mg of sodium, 43 grams of carbs, 34 grams of protein

Lots of protein and minimal calories make the Ultimate Chicken Grill your best bet for a healthy chicken sandwich. You could also order the Crispy Chicken Sandwich, which trades less sodium for 10 more grams of fat.

Grilled Chicken Go Wrap

260 calories, 10 grams of total fat, 3 grams of saturated fat, 630 mg of sodium, 25 grams of carbs, 19 grams of protein

Another great chicken option for a balance of protein and carbs, the Go Wrap keeps calories and sodium much lower than any other "wrap" option at Wendy's.

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Apple Pecan Chicken Salad

350 calories, 11 grams of fat, 7 grams of saturated fat, 950 mg of sodium, 30 grams of carbs, 35 grams of protein

The best of Wendy's four salads. Although the sodium count is a bit high, it offers a solid 11 grams of protein and fairly low calories. Check out the stats on the Baja Salad (listed below) and you'll see what we mean.

Worst Foods at Wendy's

Baconator Double

970 calories, 63 grams of total fat, 27 grams of saturated fat, 2,020 mg of sodium, 40 grams of carbs, 60 grams of protein

We know. It looks delicious. But just take a quick glance at the nutritional value. There really isn't any. And that sodium count? Terrifying.

Baja Salad

540 calories, 32 grams of total fat, 14 grams of saturated fat, 1,600 mg of sodium, 34 grams of carbs, 32 grams of protein 

The word "Baja" makes you feel like you're swinging in a hammock by the ocean, eating something delicious and nutritious. The "delicious" part may be right, but "nutritious"? Not so much. Just a lot of fat and sodium.

Asiago Ranch Club with Homestyle Chicken

730 calories, 38 grams of total fat, 12 grams of saturated fat, 1,780 mg of sodium, 59 grams of carbs, 39 grams of protein

You might think picking a chicken sandwich over a burger would be a healthy choice, especially something that sounds as lovely as "asiago ranch club." Unfortunately, you'd be wrong.

Caramel Frosty Shake (large)

1,000 calories, 19 grams of total fat, 11 grams of saturated fat, 195 grams of carbs, 14 grams of protein

Just glance at the number of calories and carbs, and slowly walk away. There's no right time for this much sugar.

Value Natural-Cut Fries

230 calories, 11 grams of total fat, 2 grams of saturated fat, 250 mg of sodium, 30 grams of carbs, 3 grams of protein

The fat and calorie counts for even the smallest order of fries are as high as some main dish burgers. Things get fatty fast when you go larger or pair your fries with a larger item. There's little nutritional bang for your buck here either, because fries are lacking in the protein category.

Chili Cheese Fries

570 calories, 30 grams of total fat, 11 grams of saturated fat, 1,200 mg of sodium, 58 grams of carbs, 18 grams of protein

Wendy's chili may be pretty healthy, but mix it up with cheese and fries, and the fat and sodium count skyrocket.

Want more fast food options? Check out The Healthiest Food to Eat at Burger King.

Jordan Zirm
- Jordan Zirm is an Assistant Content Director for STACK Media. After earning his BS in Journalism from the University of Missouri, he spent time writing...

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