Wendy’s Nutrition: Calories, Protein, Fat, Carbs & Full Menu Guide 2026

Wendy’s nutrition varies widely by menu item, size, and customization, with burgers, chicken, sides, breakfast, desserts, and drinks offering very different calorie and nutrient profiles. Wendy’s provides nutrition and allergen information through its U.S. website, app, and restaurants, while the detailed figures used below are based on the Wendy’s nutrition data supplied for this article.

Free Wendy’s Nutrition PDF, Calories & Allergen Guide

Wendy’s Nutrition Calculator

Use our Wendy’s Nutrition Calculator to quickly check calories, fat, carbohydrates, protein, sugar, fiber, and other nutrition details for your favorite menu items. Select individual foods or build a complete meal to get a clearer idea of your total nutrition intake. This makes it easier to compare burgers, chicken, nuggets, salads, sides, breakfast items, Frostys, and drinks before you order.

Wendy’s Burger Nutrition

Wendy’s burgers range from smaller sandwiches to very large, high-calorie options. Dave’s Single contains 524 calories and 28 grams of protein, while Dave’s Double rises to 879 calories and 54 grams of protein. Dave’s Triple reaches 1,195 calories with 77 grams of protein, making it the largest burger in the nutrition list below.

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Dave’s Single	524	29g	10g	37g	8.2g	1.7g	28g	2.2g
Dave’s Double	879	56g	22g	39g	9.7g	1.7g	54g	4.4g
Dave’s Triple	1,195	80g	33g	41g	10g	1.7g	77g	6.1g
Baconator	1,001	66g	26g	38g	8.5g	1.7g	63g	5.8g
Curry Bean Burger	535	25g	7g	57g	9g	7g	17g	2.8g
Spicy Chicken	400	15g	2.4g	45g	6.3g	2.4g	20g	2.2g
Classic Chicken	404	15g	2.5g	46g	6.4g	2.5g	20g	2.5g
Grilled Chicken	337	10g	1.2g	35g	6.4g	1.7g	26g	1.6g
Avocado Chicken Club	583	30g	8.7g	47g	6.5g	2.4g	30g	3.4g
Cheeseburger Deluxe	366	19g	6.3g	31g	7.3g	1.4g	17g	1.9g
Bacon Cheeseburger	410	23g	7.4g	30g	5.9g	1.4g	20g	2.3g

The Grilled Chicken is one of the lighter choices listed, at 337 calories and 26 grams of protein. At the other end, Dave’s Triple combines very high protein with 80 grams of fat and 33 grams of saturated fat.

Wendy’s Chicken Nuggets Nutrition

Nuggets make portion sizes easy to compare. The calories and protein increase as the number of pieces goes up, while spicy nuggets have their own nutritional profile.

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
4 Pc Chicken Nuggets	114	5.6g	1.4g	4.9g	0g	0g	11g	0.93g
6 Pc Chicken Nuggets	173	8.4g	2.1g	7.4g	0g	0g	17g	1.4g
10 Pc Chicken Nuggets	286	14g	3.4g	12g	0g	0g	28g	2.3g
20 Pc Chicken Nuggets	572	28g	6.9g	25g	0g	0g	55g	4.6g
4 Pc Spicy Nuggets	99	2.8g	0.5g	6.5g	0g	0g	12g	0.37g
6 Pc Spicy Nuggets	152	4.1g	0.8g	9.8g	0g	0g	19g	0.55g
10 Pc Spicy Nuggets	250	6.8g	1.3g	16g	0g	0.6g	31g	0.92g
20 Pc Spicy Nuggets	499	13g	2.6g	33g	0g	1.2g	62g	1.8g

A 4-piece spicy serving has 99 calories and 12 grams of protein, while the 20-piece serving reaches 499 calories and 62 grams of protein.

Wendy’s Wrap Nutrition

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Spicy Chicken Mayo Wrap	341	20g	4.9g	27g	1.5g	2.3g	12g	1.3g
Spicy Chicken Avocado Wrap	252	11g	2.9g	27g	2.1g	2.3g	10g	1.1g
Crispy Chicken Curry Mayo Wrap	301	16g	3.1g	28g	2.6g	2.5g	10g	1.2g
Spicy Chicken BBQ Wrap	268	9.7g	4.1g	32g	5.8g	2.3g	12g	1.4g

The Spicy Chicken Avocado Wrap is the lowest-calorie wrap in this table at 252 calories. The Spicy Chicken Mayo Wrap is higher at 341 calories and 20 grams of fat.

Wendy’s Salad Nutrition

Salads can provide substantial protein, but toppings and dressings affect the final nutrition considerably.

Salad	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Caesar Chicken Salad	411	31g	6.6g	4.2g	3.7g	1.4g	28g	2.1g
Avocado Chicken Salad	485	36g	9.5g	7.5g	5.2g	1.4g	32g	2.2g

The Avocado Chicken Salad provides 32 grams of protein and 485 calories. Dressing can add another significant amount, so it should be included when calculating the total meal.

Wendy’s Fries and Potato Nutrition

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Value Fries	142	6.7g	0.5g	18g	3.5g	1.5g	1.6g	2.1g
Medium Fries	176	8.5g	0.6g	22g	3.7g	1.9g	2g	2.1g
Large Fries	239	11g	0.8g	31g	6.8g	2.6g	2.7g	2.4g
Baconator Fries	459	34g	9.3g	25g	2.6g	2.3g	12g	1.7g
Cheesy Topped Fries	351	24g	7.1g	25g	2.5g	2.3g	7.5g	2.6g
Plain Potato	232	5.4g	3.4g	39g	2.4g	4.7g	4.4g	1.9g
Bacon & Cheese Potato	405	20g	8.4g	40g	3.8g	4.3g	14g	1.6g
Sour Cream & Chives Potato	233	5.4g	3.3g	39g	3.4g	4.4g	4.9g	0.04g

Large fries contain 239 calories, while Baconator Fries reach 459 calories. The Plain Potato has 4.7 grams of fiber, more than the regular fries listed here.

Wendy’s Chili Nutrition

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Chili	253	13g	5.5g	14g	3.5g	1.9g	19g	1.5g
Chili Cheese Fries	481	31g	9.8g	32g	4.2g	3.2g	17g	1.7g
Chili Cheese Baked Potato	428	17g	9g	47g	5.5g	5.3g	19g	1.6g

The regular Chili provides 19 grams of protein for 253 calories. Combining chili with fries, cheese, or a baked potato increases the calorie and fat totals.

Wendy’s Kids’ Menu Nutrition

Menu Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Kid’s Cheeseburger	317	14g	5.8g	30g	6.3g	1.4g	17g	1.8g
Kid’s Hamburger	278	11g	4.3g	29g	5.5g	1.4g	15g	1.3g
4 Pc Chicken Nuggets	114	5.6g	1.4g	4.9g	0g	0g	11g	0.93g

The Kid’s Hamburger is lower in calories and fat than the Kid’s Cheeseburger, while the four-piece nuggets provide the smallest calorie count among these options.

Wendy’s Breakfast Nutrition

Breakfast Item	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Sausage, Egg & Cheese Croissant	492	33g	13g	28g	4.9g	1.5g	20g	1.1g
Bacon, Egg & Cheese Croissant	403	25g	10g	27g	4.3g	1g	17g	1.4g
Breakfast Baconator	704	44g	15g	39g	8g	2.1g	37g	3.9g
Egg & Cheese Muffin	319	16g	4.5g	27g	2.5g	5.5g	14g	1g
Sausage & Cheese Muffin	477	29g	9.1g	28g	3.2g	6g	23g	1.4g
Bacon & Cheese Muffin	384	21g	6.3g	27g	2.6g	5.5g	19g	1.7g
Small Breakfast Potatoes	132	3.4g	0.3g	22g	0g	2.3g	2.3g	0.46g
Medium Breakfast Potatoes	186	4.8g	0.5g	31g	0.5g	3.2g	3.2g	0.66g
Large Breakfast Potatoes	236	6.1g	0.6g	39g	0.7g	4.1g	4.1g	0.83g
Pain au Chocolat	206	10g	6.2g	24g	7.3g	1.6g	4.1g	0.32g
Apple Slices	42	0g	0g	9.3g	9.3g	2.2g	0g	0g

The Breakfast Baconator is the highest-calorie breakfast item in this table at 704 calories. The Egg & Cheese Muffin has 319 calories, while Apple Slices contain only 42 calories.

Checkout: Wendy’s Breakfast Menu

Wendy’s Frosty Nutrition

Frosty	Cal.	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Jr. Vanilla Frosty	179	6.3g	5.5g	27g	19g	0g	3.5g	0.34g
Regular Vanilla Frosty	311	11g	9.6g	47g	34g	0g	6.1g	0.6g
Large Vanilla Frosty	424	15g	13g	64g	45g	0g	8.2g	0.8g
Jr. Chocolate Frosty	174	4.6g	0.5g	28g	23g	0g	5.2g	0.2g
Regular Chocolate Frosty	299	7.9g	0.9g	48g	40g	0g	8.9g	0.35g
Large Chocolate Frosty	407	11g	1.2g	65g	55g	0g	12g	0.48g

A junior Chocolate Frosty contains 174 calories, while the large Chocolate version contains 407 calories and 55 grams of sugar. The Vanilla Frosty ranges from 179 to 424 calories depending on size.

Checkout: Wendy’s Frosty

Wendy’s Drinks and Coffee Nutrition

Drink	Calories	Carbs	Sugar	Protein	Salt
Can Coke	140	35g	35g	0g	0g
Can Diet Coke	0	0g	0g	0g	0g
Can Coke Zero	0	0g	0g	0g	0.07g
Can Sprite	44	11g	11g	0g	0.03g
Coke Small, 12 oz	152	38g	38g	0g	0g
Coke Medium, 16 oz	200	50g	50g	0g	0g
Coke Large, 20 oz	252	63g	63g	0g	0g
Orange Fanta Small	64	16g	16g	0g	0.07g
Orange Fanta Medium	84	21g	21g	0g	0.09g
Orange Fanta Large	108	27g	27g	0g	0.12g
Espresso	0	0g	0g	0g	0g
Americano	0	0g	0g	0g	0.02g
Flat White	153	16g	16g	11g	0.47g
Cappuccino	95	9.9g	9.9g	6.7g	0.3g
Latte	153	16g	16g	11g	0.47g
Mocha	190	31g	30g	7.3g	0.41g
Tea	0	0g	0g	0g	0g
Hot Chocolate	245	41g	39g	8.9g	0.51g

Regular Coke increases from 152 calories in a small 12-ounce serving to 252 calories in a large 20-ounce serving. Diet Coke, Coke Zero, Sprite Zero, espresso, Americano, and tea are listed at zero calories in the nutrition information.

Wendy’s Sauces, Dressings and Ingredients

Sauces, dressings, cheese, bacon, buns, and other additions can change the nutrition of an otherwise moderate meal.

Item	Calories	Fat	Sat. Fat	Carbs	Sugar	Fiber	Protein	Salt
Caesar Dressing	209	22g	2g	1.5g	1.1g	0g	1.3g	1.2g
Southwest Ranch	131	13g	1.1g	2.3g	1.7g	0g	1.1g	0.21g
Pomegranate Vinaigrette	100	3.3g	0.3g	17g	16g	0g	0.6g	0.05g
Garlic Sauce Dip	100	9.8g	0.8g	3g	2.2g	0g	0g	0.43g
Sweet Chili Dip	48	0g	0g	12g	11g	0g	0g	0.38g
BBQ Sauce	22	0g	0g	5.4g	4.6g	0g	0g	0.19g
Cheddar Cheese Sauce	81	6.5g	4.2g	2.3g	1.5g	0g	3.2g	0.73g
Sour Cream	52	5g	3.1g	1.1g	1.1g	0g	0.7g	0.04g
Premium Bun	183	2.3g	0.3g	33g	5.2g	1.7g	6.6g	0.75g
Value Bun	149	1.9g	0.2g	27g	4.2g	1.4g	5.3g	0.61g
Large Patty	273	21g	9.2g	0g	0g	0g	21g	0.13g
Small Patty	122	9.3g	4.1g	0g	0g	0g	9.5g	0.06g
Bacon, 2 Pieces	42	3.2g	1.2g	0g	0g	0g	3.3g	0.48g
Bacon, 3 Pieces	63	4.8g	1.8g	0g	0g	0g	4.9g	0.72g
American Cheese	42	3.2g	1.5g	1.3g	0.8g	0g	1.9g	0.49g
Monterey Jack Cheese	93	7.8g	4.8g	0g	0g	0g	5.8g	0.45g
Emmental Cheese	152	12g	8.2g	0g	0g	0g	11g	0.51g
Italian Cheese	82	6g	4.4g	0g	0g	0g	7g	0g
Shredded Cheese	36	3g	1.9g	0g	0g	0g	2.2g	0.17g
Frozen Avocado – Sandwich	45	4.5g	0.7g	0.6g	0g	0g	0.6g	0.1g
Frozen Avocado – Salad	90	8.9g	1.3g	1.2g	0g	0g	1.2g	0.19g
Wheat Flour Tortilla	131	3.4g	1.4g	21g	1.1g	2g	3.2g	0.3g
Apple Slices	42	0g	0g	9.3g	9.3g	2.2g	0g	0g
Ketchup Packet	11	0g	0g	2.8g	2.7g	0g	0g	0.22g

The dressing alone can make a noticeable difference. Caesar dressing is listed at 209 calories, while Pomegranate Vinaigrette is 100 calories. Bacon, cheese, mayonnaise, and sauces can also increase calories, fat, and salt.

Checkout: Wendy’s Sauces

How Many Calories Should You Eat at Wendy’s?

There is no single calorie amount that works for everyone at Wendy’s. Your ideal meal size depends on factors such as your age, body size, activity level, and overall daily calorie needs. A Wendy’s meal can be lighter or more filling depending on the entrée, side, drink, toppings, and sauces you choose.

For a lower-calorie meal, you can choose a smaller entrée, pair it with a lighter side, and select water or another lower-calorie drink. If you need a more filling meal, combining a protein-rich entrée with a side can provide more calories and protein. Checking the nutrition information for each item before ordering makes it easier to understand how the full meal fits into your daily eating pattern.

It is also important to consider more than calories alone. Protein, carbohydrates, fat, sodium, sugar, and serving size can all affect the overall nutrition of your Wendy’s order. Comparing these values can help you build a meal that better matches your personal nutrition needs.

Wendy’s Allergens and Nutrition Information

Wendy’s provides nutrition and allergen information on its U.S. website, mobile app, and in restaurants. The company identifies nine major food allergens on its U.S. menu: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame. Wendy’s also notes that cross-contact can occur in shared preparation areas and that it cannot guarantee an item is completely free from allergens.

For U.S. orders, customers can open a specific menu item and select the Nutrition & Allergens information. Wendy’s says the nutrition figures update as eligible customizations are made, so removing or adding ingredients can change the final numbers.

Wendy’s Nutrition for Different Diets

Wendy’s menu includes options that can fit different eating preferences, but nutrition values vary by item, portion size, toppings, and sauces. Checking calories, protein, carbohydrates, fat, sodium, and allergens can help you choose an order that matches your dietary needs. Ingredient information is also useful when avoiding specific foods or allergens.

Wendy’s High-Protein Options

For a higher-protein meal, focus on menu items that include beef, chicken, eggs, cheese, or other protein-rich ingredients. Burgers, chicken sandwiches, nuggets, and some breakfast choices can provide a substantial amount of protein. Comparing the protein and calorie values together makes it easier to choose an option that fits your overall nutrition goals.

Wendy’s Low-Calorie Options

Wendy’s has several lighter choices for people who want to keep calories lower. Smaller portions, fresh fruit, salads, and carefully selected sides can help reduce the total calories in a meal. Sauces, dressings, cheese, and larger portions can add extra calories, so checking the nutrition information before ordering can help you build a lighter meal.

How to Get the Most Accurate Wendy’s Nutrition Facts

The tables above provide a detailed reference for the menu information used here, but Wendy’s menu data can differ between countries and can change over time. The supplied nutrition figures correspond to Wendy’s UK documentation, which uses different allergen categories and menu information from the U.S. system.

For a U.S. order, select your restaurant on Wendy’s website or app, open the exact menu item, and check its current Nutrition & Allergens details. This is especially important when adding cheese, sauces, dressings, bacon, or other toppings.

Frequently Asked Questions

What is the highest-calorie Wendy’s burger?

Dave’s Triple is listed at 1,195 calories in the nutrition figures used here, followed by the Baconator at 1,001 calories.

Which Wendy’s item has the most protein?

Dave’s Triple provides 77 grams of protein in the listed figures. The Baconator has 63 grams, while 20-piece spicy chicken nuggets provide 62 grams.

Several small items are relatively low in calories, including four-piece spicy chicken nuggets at 99 calories, four-piece regular nuggets at 114 calories, and Apple Slices at 42 calories.

What is the lowest-calorie Wendy’s food?

Are Wendy’s salads low in calories?

Not necessarily. The Caesar Chicken Salad is listed at 411 calories and the Avocado Chicken Salad at 485 calories. Dressings can add even more.

How many calories are in a Wendy’s Frosty?

The listed Frostys range from 174 calories for a junior Chocolate Frosty to 424 calories for a large Vanilla Frosty.

Does Wendy’s show nutrition information online?

Yes. Wendy’s provides nutrition and allergen details on its website, app, and in restaurants. Its online nutrition information can change when qualifying menu items are customized.

Does Wendy’s provide allergen information?

Yes. Wendy’s identifies major allergens on its U.S. menu and warns that cross-contact is possible during restaurant preparation.

Final Takeaway

Wendy’s nutrition can differ dramatically from one menu item to another, so the best comparison is not calories alone. Protein, saturated fat, carbohydrates, sugar, fiber, and salt all help show what you are getting in a meal. For U.S. customers, the most reliable information is always the current Wendy’s nutrition listing for the exact item, restaurant, and customization because menu information can vary by market and change over time.