Wendy's: high-protein, low-calorie picks

Here are the 78 Wendy's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Wendy's publishes (see the source).

27 items are 400 calories or less. 19 have 30 g of protein or more. The most protein at 400 calories or less is Double Stack (23 g).

Most protein, 400 calories or less

Wendy's: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Double Stack1 serving	380	23	25	21
Chili1 serving	280	19	24	12
Jr. Bacon Cheeseburger1 serving	350	18	24	21
6 PC. Spicy Chicken Nuggets1 serving	280	15	13	18
Jr. Cheeseburger Deluxe1 serving	330	15	26	19
Crispy Chicken Sandwich1 serving	340	15	32	17
6 PC. Chicken Nuggets1 serving	260	14	13	16
Jr. Cheeseburger1 serving	270	14	25	13
Egg & Cheese Biscuit1 serving	370	13	34	21
Jr. Hamburger1 serving	230	12	24	10

Most protein, 400 to 600 calories

Wendy's: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
4 PC. Tenders1 serving	560	44	29	30
Son of Baconator1 serving	590	34	35	36
3 PC. Tenders1 serving	420	33	22	22
Dave's Single1 serving	560	31	37	34
Grilled Chicken Ranch Wrap1 serving	420	28	41	16
Classic Chicken Sandwich1 serving	550	28	55	25
Spicy Chicken Sandwich1 serving	560	28	55	26
Bacon Double Stack1 serving	420	26	25	24
10 PC. Spicy Chicken Nuggets1 serving	470	26	22	31
10 PC. Chicken Nuggets1 serving	430	23	22	27

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Wendy's: protein per 100 calories
Item	Cal	Protein	Per 100 cal
4 PC. Tenders1 serving	560	44	7.9
Chili1 serving	280	19	6.8
Grilled Chicken Ranch Wrap1 serving	420	28	6.7
Bacon Double Stack1 serving	420	26	6.2
Double Stack1 serving	380	23	6.1
Son of Baconator1 serving	590	34	5.8
Big Bacon Classic1 serving	610	35	5.7
Dave's Single1 serving	560	31	5.5
10 PC. Spicy Chicken Nuggets1 serving	470	26	5.5
Asiago Ranch Club Sandwich, Classic1 serving	670	37	5.5

High-protein breakfast

Wendy's: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Sausage, Egg & Cheese Biscuit1 serving	590	21	35	41
Sausage, Egg & Swiss Croissant1 serving	590	21	35	40
Maple Bacon Chicken Croissant1 serving	540	19	48	30
Bacon, Egg & Swiss Croissant1 serving	420	18	34	23
Bacon, Egg & Cheese Biscuit1 serving	420	17	34	24

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Questions

What item under 1,000 calories has the most protein at Wendy's?

Baconator (1 serving): 59 g protein, 890 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Wendy's?

At 400 calories or less, the most protein comes from Double Stack (1 serving): 23 g protein, 380 calories; Chili (1 serving): 19 g protein, 280 calories; Jr. Bacon Cheeseburger (1 serving): 18 g protein, 350 calories.

What is a high-protein breakfast at Wendy's?

Sausage, Egg & Cheese Biscuit (1 serving): 21 g protein, 590 calories; Sausage, Egg & Swiss Croissant (1 serving): 21 g protein, 590 calories; Maple Bacon Chicken Croissant (1 serving): 19 g protein, 540 calories.

Where do these Wendy's numbers come from?

From the nutrition information Wendy's publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Wendy's item

See all 78 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Wendy's item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Spicy Nuggs Party Pack1 serving	2,340	128	112	153
Big Bacon Classic Triple1 serving	1,140	77	38	77
Dave's Triple1 serving	1,100	72	38	74
Baconator1 serving	890	59	36	58
Big Bacon Classic Double1 serving	860	55	38	55
Dave's Double1 serving	810	50	37	52
4 PC. Tenders1 serving	560	44	29	30
Cobb Salad1 serving	410	37	16	23
Asiago Ranch Club Sandwich, Classic1 serving	670	37	56	34
Asiago Ranch Club Sandwich, Spicy1 serving	680	36	56	35
Big Bacon Classic1 serving	610	35	38	37
Son of Baconator1 serving	590	34	35	36
Breakfast Baconator1 serving	680	34	36	45
3 PC. Tenders1 serving	420	33	22	22
Breakfast Burrito, Bacon1 serving	700	32	55	39
Parmesan Caesar Salad1 serving	270	31	12	11
Dave's Single1 serving	560	31	37	34
Breakfast Burrito, Sausage1 serving	820	31	55	53
Apple Pecan Salad1 serving	420	30	27	22
Grilled Chicken Ranch Wrap1 serving	420	28	41	16
Classic Chicken Sandwich1 serving	550	28	55	25
Spicy Chicken Sandwich1 serving	560	28	55	26
Taco Salad1 serving	470	27	36	25
Bacon Double Stack1 serving	420	26	25	24
10 PC. Spicy Chicken Nuggets1 serving	470	26	22	31
Double Stack1 serving	380	23	25	21
10 PC. Chicken Nuggets1 serving	430	23	22	27
Chili & Cheese Baked Potato1 serving	490	21	70	14
Sausage, Egg & Cheese Biscuit1 serving	590	21	35	41
Sausage, Egg & Swiss Croissant1 serving	590	21	35	40
Crispy Chicken BLT1 serving	420	20	34	23
Chili1 serving	280	19	24	12
Maple Bacon Chicken Croissant1 serving	540	19	48	30
Jr. Bacon Cheeseburger1 serving	350	18	24	21
Bacon, Egg & Swiss Croissant1 serving	420	18	34	23
Chili Cheese Fries1 serving	510	18	49	27
Bacon Cheese Baked Potato1 serving	420	17	64	12
Bacon, Egg & Cheese Biscuit1 serving	420	17	34	24
Homestyle French Toast Sticks, 6 PC1 serving	630	16	79	27
6 PC. Spicy Chicken Nuggets1 serving	280	15	13	18
Jr. Cheeseburger Deluxe1 serving	330	15	26	19
Crispy Chicken Sandwich1 serving	340	15	32	17
Cheese Baked Potato1 serving	440	15	65	14
6 PC. Chicken Nuggets1 serving	260	14	13	16
Jr. Cheeseburger1 serving	270	14	25	13
Baconator Fries1 serving	450	14	42	25
Honey Buddy Chicken Biscuit1 serving	490	14	48	27
Egg & Cheese Biscuit1 serving	370	13	34	21
Jr. Hamburger1 serving	230	12	24	10
Cheese Fries1 serving	470	12	44	27
Sausage Biscuit1 serving	470	12	34	31
4 PC. Spicy Chicken Nuggets1 serving	190	10	9	12
Homestyle French Toast Sticks, 4 PC1 serving	460	10	63	18
OREO Brownie Chocolate Frosty Fusion1 serving	500	10	65	23
OREO Brownie Vanilla Frosty Fusion1 serving	500	10	66	23
Cookie Dough Frosty Fusion, Chocolate1 serving	540	10	72	25
Cookie Dough Frosty Fusion, Vanilla1 serving	540	10	73	24
4 PC. Chicken Nuggets1 serving	170	9	9	11
Jr. Classic Chocolate Frosty1 serving	310	9	49	9
Jr. Vanilla Frosty1 serving	310	9	49	9
Caramel Chocolate Frosty Swirl1 serving	370	9	63	10
Caramel Vanilla Frosty Swirl1 serving	370	9	63	9
Caramel Crunch Chocolate Frosty Fusion1 serving	410	9	73	10
Caramel Crunch Vanilla Frosty Fusion1 serving	410	9	73	10
Brownie Batter Chocolate Frosty Swirl1 serving	480	9	59	24
Brownie Batter Vanilla Frosty Swirl1 serving	480	9	60	24
Sour Cream and Chive Baked Potato1 serving	300	8	63	2.5
Strawberry Chocolate Frosty Swirl1 serving	350	8	62	8
Strawberry Vanilla Frosty Swirl1 serving	350	8	63	8
Cinnabon Pull-Apart1 serving	550	8	70	26
Plain Baked Potato1 serving	270	7	61	0
Sausage Gravy & Biscuit1 serving	410	7	45	23
Honey Butter Biscuit1 serving	330	5	39	17
Jr. Natural-Cut Fries1 serving	260	4	35	12
Small Seasoned Potatoes1 serving	280	3	39	13
Chocolate Chunk Cookie1 serving	330	3	43	16
Sugar Cookie1 serving	330	3	44	16
Apple Bites1 serving	35	0	8	0