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

In this article:

1/ Points for our favorite Wendy’s menu items

2/ Opt for the smaller size

3/ Ask for extra toppings

4/ Choose condiments wisely

5/ Get the fries

6/ Try the chili

7/ Stick with eggs for breakfast

8/ Choose grilled chicken

9/ Customize your salad

10/ The bottom line

Sometimes dinner is a home-cooked meal at your kitchen table; other times it’s at a nice restaurant for a long-overdue catch-up with friends. And sometimes it just needs to be convenient, whether you’re bringing a bag of Wendy’s back to your office with your coworkers or trying to fit in an on-the-go meal while running between meetings and kid’s soccer practice and errands.

Feel confident that even if your meal needs to be fast food, you can always get something that keeps your weight loss on track. “For weight loss to work, it has to work in the context of your real life. And in real life, people sometimes eat fast food,” says registered dietitian Angela Goscilo, M.S., R.D.

There are lots of healthy options at Wendy’s to choose from — fiber-rich chili, salads filled with leafy greens, and a lean, protein-packed grilled chicken wrap. Here’s how Goscilo navigates the Wendy’s menu, along with the Points for each of her recommendations.

Points for our favorite Wendy’s menu items

• 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

Opt for the smaller size

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 Goscilo. 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 also have something loaded with fiber to keep you full longer.

Ask for extra toppings

Pickles, onions, lettuce, and tomatoes are all free additions at Wendy’s, and they’re also 0 Points while adding more filling fiber and flavor to your meal. Goscilo’s 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.

Choose condiments wisely

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 make a big difference in nutritional value and Points. “Mayonnaise, honey mustard, and barbecue sauces can add up quickly,” says Goscilo. For example, just one tablespoon of mayo can add up to 3 Points, depending on the brand, and honey mustard sneaks in sugar and is usually about 2 Points per tablespoon. Goscilo 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.

Get the fries

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 the potato 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 the option you really want to eat,” says Goscilo.

Try the chili

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 Goscilo, so it’ll help you feel full for hours. The small chili comes in at 7 Points and has 19g of protein and 3g of fiber.

Stick with eggs for breakfast

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 Goscilo. The Classic Bacon, Egg & Cheese English Muffin Sandwich has 11 Points and is a good source of protein with 17g, 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.

Choose grilled chicken

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.

Customize your salad

Salads always seem like the healthiest option on the menu, but because of toppers like the dressing, cheese, nuts, and croutons, they can be surprisingly high in saturated fat, added sugar, and Points. For example, the Apple Pecan Salad is tasty and nutrient-dense, but it still comes in at 11 Points before the dressing, so it’s not exactly a better choice since it has more Points than a Junior cheeseburger. Ask for the cheese and nuts on the side (the dressing already comes on the side) so you can control the portions, Goscilo 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.

The bottom line

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.