High Protein- 1xJr. Hamburger230Calories12gProtein24gCarbs10gFat
- 1xSmall Chili280Calories19gProtein24gCarbs12gFat
Meal total
510Calories31gProtein48gCarbs22gFatWendy's Nutrition Facts & Menu
Explore the Wendy's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Wendy's meal ideas
Every order below is built from real Wendy's menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Wendy's orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xJunior Natural-Cut Fries210Calories3gProtein28gCarbs9gFat
- 1xParmesan Caesar Salad with No Dressing280Calories32gProtein13gCarbs11gFat
Meal total
490Calories35gProtein41gCarbs20gFatBalanced meals
Everyday Wendy's orders around a moderate calorie and protein target.
High Protein- 1xSmall Chili280Calories19gProtein24gCarbs12gFat
- 1x3 Pc. Tenders420Calories33gProtein22gCarbs22gFat
Meal total
700Calories52gProtein46gCarbs34gFatHigh Protein- 1xSmall Chili280Calories19gProtein24gCarbs12gFat
- 1xCobb Salad with No Dressing410Calories37gProtein16gCarbs23gFat
Meal total
690Calories56gProtein40gCarbs35gFatBigger, high-protein meals
Heartier Wendy's orders for a big appetite or a training day.
High Protein- 1xLarge Chili370Calories25gProtein29gCarbs17gFat
- 1xBig Bacon Classic®610Calories35gProtein38gCarbs37gFat
Meal total
980Calories60gProtein67gCarbs54gFatHigh Protein- 1xBacon Cheese Baked Potato420Calories17gProtein64gCarbs12gFat
- 1x4 Pc. Tenders560Calories44gProtein29gCarbs30gFat
Meal total
980Calories61gProtein93gCarbs42gFatWendy's nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Wendy's menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Wendy's for current ingredients and allergen information.
Ordering Wendy's with macros in mind
Wendy's is one of the best fast food chains for protein-dense burger meals. The Dave's line and Baconator deliver protein counts that genuinely compete with restaurant meals, and the menu includes salad options with solid protein for lower-calorie targets.
Dave's Double is the most balanced high-protein option. At 810 calories and 50g protein, it's a single sandwich that clears most people's per-meal protein targets. If you need more protein with fewer calories, Dave's Single runs about 580 to 640 calories and 31 to 34g protein, which leaves room for an add-on.
The Baconator (890 cal, 59g protein) is the most protein-dense single sandwich Wendy's offers in the standard menu. It's a lot of food, but if your meal target is around 900 calories, it's hard to beat for protein delivery. The Big Bacon Classic Triple (1,140 cal, 77g protein) is for larger calorie targets.
For lower-calorie builds, the Cobb Salad is Wendy's best option. At 410 calories and 37g protein, it has one of the best protein-per-calorie ratios on the entire menu. The main trap is dressing: a full ranch or Caesar packet adds 120 to 200 calories. Order dressing on the side and use less.
The Asiago Ranch Club Sandwich (670 cal, 37g protein) is the cleanest mid-range option if you want a sandwich rather than a burger or salad. It's filling and hits 37g protein in a single item.
One thing that stands out about Wendy's: they use fresh, never-frozen beef, and the protein numbers reflect actual meat density. Items tend to hit their listed macros consistently.
Frequently asked questions
Take your Wendy's order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Wendy's meals that fit them and lets you log them in seconds, at home or on the go.