How to Eat Healthy at Wendy’s

by | Jul 21, 2015 | Last updated Mar 29, 2023

We know fast food isn’t the greatest but whether it’s convenience, price, or you’re just cravin’ some nuggets, sometimes we can’t avoid the golden arches (or insert-your-favorite-restaurant-here). Don’t fret because we’ve got you covered. Each week we’ll spotlight one fast food joint and tell you what to eat — and what to avoid. This week’s choice? Wendy’s.

Wendy’s boasts that their ingredients are “fresh, never frozen.” And who can forget Dave Thomas’ promising fresh food in his memorable commercials? While Wendy’s has some healthy options, there are a couple you should avoid as well. See below for your best (and worst) bets at Wendy’s by nutritional information. In general, avoid fried foods, toppings (bacon, cheese), and any side dishes that have more calories than a normal meal.

Make sure to be aware of a meal’s calorie density when eating at fast food restaurants. Red meats, fried foods, and desserts are almost always red foods, meaning their calorie density is high (they have a lot of calories in a small amount of food). If you’re going to go for something more traditional (like nuggets or a burger which are red foods), bulk up your meal with a side salad, a low-calorie, filling green food. Try eating the salad first to fill up your stomach, that way you can finish with your meal of choice and be left satisfied. If you’re unsure of what color category a food falls into, use your Noom food tracker to find if food is green, yellow, or red.

What to eat:

Ultimate Chicken Grill Sandwich
Calories: 380
Fat: 8 g
Protein: 35 g
Carbs: 42 g

4-Piece Chicken Nugget
Calories: 180
Fat: 13 g
Protein: 10 g
Carbs: 10 g

Jr. Cheeseburger
Calories: 280 calories
Fat: 13 g
Protein: 15 g
Carbs: 25 g

What to avoid:

Dave’s Hot ‘N Juicy ¾ lb. Triple
Calories: 1110
Fat: 72 g
Protein: 73 g
Carbs: 44 g

Asiago Ranch Chicken Club
Calories: 680
Fat: 33 g
Protein: 40 g
Carbs: 58 g

Large Frosty
Calories: 580
Fat: 15 g
Protein: 16 g
Carbs: 96 g
Sugar: 79 g

Large Fries
Calories: 530
Fat: 24 g
Protein: 7 g
Carbs: 70 g