41 of 74 food orders · Updated
Wendy's orders under 500 calories
41 Wendy's orders come in under 500 calories. Here they are, most protein first.
Wendy's under 500 calories
Every Wendy's order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Grilled Chicken SandwichHigh protein | — | 360 | 35 g | 36 g | 8 g |
| Parmesan Caesar Salad | Salads & Bowls | 280 | 32 g | 6 g | 14 g |
| Southwest Avocado Salad | Salads & Bowls | 400 | 30 g | 13 g | 25 g |
| Apple Pecan Salad | Salads & Bowls | 440 | 29 g | 27 g | 24 g |
| Classic Chicken Sandwich | Sandwiches & Wraps | 490 | 28 g | 49 g | 21 g |
| Spicy Chicken Sandwich | — | 500 | 28 g | 46 g | 23 g |
| Bacon Double Stack | Burgers | 440 | 26 g | 26 g | 26 g |
| 10 pc Spicy Chicken Nuggets | — | 470 | 26 g | 22 g | 31 g |
| Grilled Chicken Wrap | Sandwiches & Wraps | 410 | 25 g | 41 g | 16 g |
| 10pc Crispy Chicken Nuggets | — | 450 | 25 g | 23 g | 29 g |
| Double Stack | Burgers | 410 | 23 g | 26 g | 24 g |
| Chili, Large | Entrées | 340 | 22 g | 31 g | 15 g |
| Jr. Bacon Cheeseburger | — | 380 | 20 g | 26 g | 22 g |
| Chili & Cheese Baked Potato | Sides | 500 | 20 g | 74 g | 14 g |
| Crispy Chicken BLT | Sandwiches & Wraps | 420 | 19 g | 35 g | 23 g |
| Chili (Small)High fiber | — | 240 | 17 g | 23 g | 8 g |
| Bacon Cheese Baked Potato | Sides | 440 | 17 g | 64 g | 13 g |
| 6pc Crispy Chicken Nuggets | — | 270 | 15 g | 14 g | 17 g |
| 6pc Spicy Chicken Nuggets | — | 280 | 15 g | 13 g | 18 g |
| Jr. Cheeseburger Deluxe | Burgers | 340 | 15 g | 27 g | 20 g |
| Cheese Baked Potato | Sides | 450 | 15 g | 65 g | 14 g |
| Pub Fries | Sides | 470 | 15 g | 43 g | 26 g |
| Jr. Cheeseburger | Burgers | 290 | 14 g | 26 g | 14 g |
| Crispy Chicken Sandwich | Sandwiches & Wraps | 330 | 14 g | 33 g | 16 g |
| Baconator Fries | Sides | 460 | 14 g | 43 g | 26 g |
| Jr. Hamburger | Burgers | 250 | 13 g | 25 g | 11 g |
| Crispy Chicken Nuggets (6 piece) | — | 270 | 13 g | 17 g | 17 g |
| Cheese Fries | Sides | 470 | 12 g | 44 g | 27 g |
| 4pc Crispy Chicken Nuggets | — | 180 | 10 g | 9 g | 12 g |
| 4pc Spicy Chicken Nuggets | — | 190 | 10 g | 9 g | 12 g |
| Sour Cream & Chive Baked Potato | Sides | 310 | 8 g | 63 g | 3 g |
| Plain Baked PotatoHigh fiber | — | 270 | 7 g | 61 g | 0 g |
| French Fries, Large | Sides | 470 | 7 g | 63 g | 21 g |
| French Fries, Medium | Sides | 350 | 5 g | 47 g | 16 g |
| Garlic Fries | Sides | 450 | 5 g | 41 g | 30 g |
| French Fries, Small | Sides | 260 | 4 g | 35 g | 12 g |
| Small Fries | — | 320 | 4 g | 43 g | 14 g |
| French Fries, Junior | Sides | 210 | 3 g | 28 g | 9 g |
| Oatmeal Bar | Desserts | 270 | 3 g | 44 g | 10 g |
| Chocolate Chunk Cookie | Desserts | 330 | 3 g | 43 g | 16 g |
| Sugar Cookie | Desserts | 330 | 3 g | 44 g | 16 g |
The full Wendy's menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Wendy's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Most figures on this page (98 of 113 items) are the values recorded for Wendy's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 15 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database. Items marked ‡ are combinations assembled from the published figures of their components.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Wendy's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Wendy's; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.