A dietitian’s top tips for eating healthy at Wendy’s

Sometimes a meal is home-cooked and eaten at your kitchen table. Other times convenience is key, like grabbing Wendy’s with your coworkers between meetings or an on-the-go dinner after a kid’s soccer practice. 

Feel confident that even if your meal needs to be fast food, you can always get something to help keep your weight loss on track. “Weight loss has to fit into your real life to be sustainable. And let’s be honest, real life sometimes includes fast food,” says registered dietitian Lauren Moss, M.S., RDN, LDN, and nutrition program lead at Weight Watchers Clinic.

There are lots of healthy options at Wendy’s to choose from — chili, salads filled with leafy greens, and a lean, protein-packed grilled chicken wrap. Below, we’ve laid out dietitian-recommended ways to eat more healthfully at Wendy’s, including some of the best options for people using the Weight Watchers Points program®, which calculates the nutritional impact of foods and drinks based on several factors, including fiber, protein, fat, added sugar, and more.

• Chili (small), 7 points

• Plain baked potato, 0 points

• Natural-cut fries (small), 8 points

• Jr. hamburger, 8 points

• Classic bacon, egg & cheese English muffin sandwich, 11 points

• Grilled chicken wrap, 11 points

• Jr. Frosty® (vanilla or chocolate), 11 points

It’s easy to fall into the all-or-nothing thinking that if you’re getting a burger, you’re going to be over your points budget anyway, so you may as well go all-in. But the size of the burger you order does make a big difference at Wendy’s; a Dave’s Triple® burger has 42 points, while a Jr. Cheeseburger has 10 points and less saturated fat. The smaller size means you can eat the foods you really want to get at Wendy’s while still sticking within your points. The same is true for dessert — a regular-size Chocolate Frosty is 17 points, while it’s 11 points for a junior size.

The alternative to ordering a junior size is checking out the kids’ menu, says Moss. It has all of the favorites like burgers and chicken nuggets but in smaller portions. Plus, the kid’s meal is served with a side of apple slices, so you can get more fiber to keep you full longer.

Pickles, onions, lettuce, and tomatoes are all free additions at Wendy’s, and they’re also ZeroPoint® foods that add more filling fiber and flavor to your meal. Moss’ favorite topping to add is avocado — it’s not a free add-on, but it goes a long way to curbing hunger later on with its combo of fiber and healthy, unsaturated fats.

Condiments may not seem like they make a difference because you’re using a small amount, but they do add up — so which condiments you pick can impact nutritional value and points. “Mayonnaise, ranch, and barbecue sauces can add up quickly,” says Moss. For example, just one tablespoon of mayo can add up to 3 points, depending on the brand, while ranch is usually about 2 points per tablespoon. Moss recommends sticking with plain mustard and hot sauce for flavor for options that are 0 points with little-to-no fat and calories. Though if you love ketchup, it clocks in at 1 point per tablespoon, and does have some added sugar typically, though it’s reasonable to fit it in.

If you want French fries but force yourself to order a baked potato instead, you’re probably not going to be satisfied — and it actually might not have been a nutritionally-superior choice anyway. While Wendy's baked plain potato is a good option at 0 points, when you get options with toppings you’re adding points and saturated fat: cheese or bacon cheese versions are 6 points, and the chili and cheese version is 7 points. The junior size of the Natural Cut Fries, on the other hand, is also 7 points and may satisfy your craving better so you feel more satisfied. “Choose what you’re actually craving so you can enjoy it, feel satisfied, and move on without feeling like you missed out,” says Moss.

There’s a reason the chili has been on the Wendy’s menu since 1969: it’s a healthy choice that’s actually tasty. “Thanks to the veggies and the beans, it provides both protein and fiber,” says Moss, so it’ll help you feel full for longer. Their small chili comes in at 7 points and has 19g of protein and 3g of fiber.

You might think the healthy-sounding Oatmeal Bar is the perfect way to start your day. Actually, “it’s high in sugar and very low in protein and fiber, meaning you’ll be hungry well before lunchtime rolls around,” says Moss. The Classic Bacon, Egg & Cheese English Muffin Sandwich has 11 points and is a good source of protein with 17g of protein, which can help you stay full longer. It’s served on an English muffin, which makes it a better choice than the egg sandwiches that come on a croissant or biscuit, since they’re higher in saturated fat compared to the English muffin.

It won’t surprise you that chicken has less saturated fat than beef, making it a better choice for your protein. Wendy’s offers several versions of chicken, but pay attention to how it’s prepared, since most options feature breaded and fried chicken, which is usually high in points. Instead, try the Grilled Chicken Wrap, which has just 11 points, including cheddar cheese and a ranch dressing.

Salads always seem like the healthiest option on the menu, but because of toppers like the dressing, cheese, and croutons, they can be surprisingly high in saturated fat, added sugar, and points. For example, the Apple Pecan Chicken Salad is tasty and nutrient-dense, but it still comes in at 11 points before the dressing. Ask for the cheese and nuts on the side (the dressing already comes on the side) so you can control the portions, Moss says. The Cobb Salad is 8 points (without dressing), which you can also customize by asking for the bacon, cheese, and fried onions on the side.

Nothing is off-limits at Wendy’s, but if you’re trying to lose weight, consider ordering a smaller size of foods you really want — like a burger, fries, or a Frosty — and adding on veggies as toppings or getting chili as a side.