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What's Healthy at Wendy's?

What's Healthy at Wendy's?

August 30, 2020 / Gabby Coles

Fast food restaurants notoriously serve up unhealthy food, and most health gurus advise that you avoid them like the plague... But if you're anything like me, then you know that despite it's bad reputation, some fast food staples are a guilty pleasure.

Take Wendy's for example. The fast food chain has been serving up its famous square-shaped burgers since 1969, and has grown to have over 5,800 locations in the United States alone! Wendy's started as a humble maker of just burgers and shakes, and has since added chicken, salad, and even breakfast items to their menu. 

If we're being honest, fast food chains like Wendy's are still popular for two reasons... their affordability and ease. Despite my best efforts to eat healthier, I'll admit it - I do sometimes find myself in the drive through or at the order counter of Wendy's after an unexpectedly late night at work. But with so many fast food options, why do I always choose Wendy's?

If you take a deeper look into their menu, you'll be surprised to find that Wendy's actually has healthy and nutritious menu items. It might sound counterproductive to choose Wendy's if you're trying to eat healthy, but the restaurant has stepped up its game with healthy eats that won't ruin your daily calorie allowance. Some of the healthiest items at Wendy's contain an amazing amount of protein and dietary fiber.

Want to know more? Here's a list of healthy choices at Wendy's:


 Sausage, Egg, & Cheese Burrito

Why it's good for you: Choosing the scrambled egg, cheese, and sausage rolled into a tortilla literally halves the calories when compared to the restaurant's biscuit sandwich options. Also, if you're someone who usually takes breakfast on the go, the burrito is perfect for neat travel and easy eating.

Make it even better: Bulk up your meal with a side of apples. High fiber fruit coupled with the protein from the burrito will help you feel full for hours.

Nutritional Value:

  • Calories - 340
  • Total Fat (g) - 20
  • Cholesterol (mg) - 255
  • Protein (g) - 15
  • Carbs (g) - 25
  • Dietary Fiber (g) - 1


Apple Pecan Chicken Salad

Why it's good for you: This salad packs several food groups into one very tasty and filling salad. Crisp apples, sweet cranberries, tangy blue cheese, grilled chicken and crunchy walnuts are served atop a generous bed of lettuce and mixed greens in what is, honestly, my favorite Wendy's menu item. 

Make it even better: There are many flavor profiles going on in this salad, making it still enjoyable to eat even if you want to skip on adding the included Pomegranate Dressing. If you're a big fan of dressing though, do note that one packet of the dressing contains 60 calories, 2 g fat, and 115 mg of sodium. 

Nutritional Value:

  • Calories - 460
  • Total Fat (g) - 21
  • Cholesterol (mg) - 110
  • Protein (g) - 39
  • Carbs (g) - 31
  • Dietary Fiber (g) - 7

Small Chili

Why it's good for you: Filled with protein and fiber, a small cup of Wendy's chili is only 240 calories - way less calories than one of  their side salads! It's one of the healthiest items at Wendy's, and includes red kidney beans, which studies have shown may help with weight loss, colon health, metabolism and blood sugar levels.

Make it even better: Pair a small cup of a chili with a baked potato with broccoli, and you have a match made in heaven! The potassium provided by the potato counteracts sodium from the chili , coming together to create a nutritious and satisfying meal!

Nutritional Value:

  • Calories - 240
  • Total Fat (g) - 11
  • Cholesterol (mg) - 20
  • Protein (g) - 16
  • Carbs (g) - 21
  • Dietary Fiber (g) - 7

Grilled Chicken Sandwich

Why it's good for you: Grilled chicken breast is an essential healthy meal component, and Wendy's makes it easy to enjoy with their tasty grilled chicken sandwich. If you love working out, you'll be happy to hear that the sandwich provides you with muscle fuel, with it's high protein and iron to help build and repair muscles. Pair it with your favorite pre-workout snacks to make a complete meal that will help you keep moving!

Make it even better: Looking to cut carbs? Wendy's will gladly replace any of their sandwich buns with lettuce - all you have to do is ask!

Nutritional Value:

  • Calories - 370
  • Total Fat (g) - 10
  • Cholesterol (mg) - 95
  • Protein (g) - 34
  • Carbs (g) - 36
  • Dietary Fiber (g) - 2


Jr. Vanilla Frosty

Why it's good for you: Treats are okay in moderation, and what's a better way to treat yourself than with a classic Wendy's Frosty? A junior size frosty is small yet satisfying, and the vanilla option is healthier than the chocolate.

Make it even better: It doesn't hurt to add a boost of fiber with some fruit. Order a side of fresh strawberries along with your vanilla Frosty, and mix them in to create a creamy and fruity treat!

Nutritional Value:

  • Calories - 190
  • Total Fat (g) - 5
  • Cholesterol (mg) - 25
  • Protein (g) - 5
  • Carbs (g) - 32
  • Dietary Fiber (g) - 0

Tell us your favorite healthy Wendy's options by following us on Instagram @itouchwearables and Facebook @itouchwearables and by dropping a comment and like. Also, be sure to check out our new articles published daily and the latest styles on!

- Gabby

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