wendys fast food diet
Friday, January 20, 2012
Grilled Chicken Go Wrap
Double Stack
Chicken Caesar Salad
Chicken Caesar Salad - 370 calories - 4g fat (0g sat) - 1050mg sodium
Caesar salads are usually terrible for you, doing you in with unhealthy dressing. The Wendy's Caesar salad comes out well ahead of the Caesar salads at other fast food chains by offering a low calorie and high protein option that—for a fast food place—is fairly light on sodium as far as dressing-laden-salads go.
Jr. Cheeseburger
Jr. Cheeseburger - 280 calories - 8g fat (3g sat) - 490mg sodium
When we included the plain hamburger on the healthiest foods for the McDonald's edition, many of you howled that nobody would eat it without the cheese. Fair enough. If you drop the cheese off the already lightweight Jr. Cheeseburger you drop 50 calories along with it. If you're not worried about such a trivial amount, enjoy your cheese.
Chili
Chili (small) - 190 calories - 6g fat (2.5g sat) - 830mg sodium
The chili is a favorite at Wendy's, and for good reason. Not only is it cheap and filling; it's also one of the least waistline-beating options on the menu. If a small chili isn't filling enough, swapping it out for the larger only adds 280 more calories and a modest increase in fat and sodium
Wendy's Nutrition Chart
Garden Sensations® Salads Flavor-Packed Entrée Salads* Prepared Fresh Daily | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Apple Pecan Chicken Salad | 340 | 11 | 28 | 35 |
Apple Pecan Chicken Salad half-size | 170 | 6 | 15 | 18 |
Roasted Pecans | 110 | 9 | 5 | 1 |
Pomegranate Vinaigrette Dressing | 60 | 3 | 8 | 0 |
Baja Salad | 550 | 33 | 34 | 32 |
Baja Salad Half-Size | 280 | 17 | 18 | 16 |
Seasoned Tortilla Strips | 80 | 4.5 | 11 | 1 |
Creamy Red Jalapeño Dressing | 100 | 10 | 2 | 1 |
BLT Cobb Salad | 450 | 25 | 9 | 46 |
BLT Cobb Salad Half-Size | 230 | 13 | 5 | 23 |
Avocado Ranch Dressing | 100 | 10 | 2 | 1 |
Spicy Chicken Caesar Salad | 460 | 25 | 27 | 33 |
Spicy Chicken Caesar Salad Half-Size | 240 | 13 | 15 | 17 |
Gourmet Croutons | 80 | 3 | 12 | 2 |
Lemon Garlic Caesar Dressing | 110 | 11 | 2 | 2 |
Additional Salad Dressings | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Class Ranch | 100 | 10 | 2 | 1 |
Light Classic Ranch** | 50 | 4.5 | 2 | 1 |
Italian Vinaigrette** | 70 | 6 | 4 | 0 |
Fat Free French** | 40 | 0 | 9 | 0 |
Thousand Island** | 160 | 15 | 5 | 0 |
Side Selections Numerous Options for a Balanced Meal | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Garden Side Salad | 25 | 0 | 5 | 1 |
Gourmet Croutons | 80 | 3 | 12 | 2 |
Caesar Side Salad | 60 | 3.5 | 5 | 4 |
Gourmet Croutons | 80 | 3 | 12 | 2 |
Lemon Garlic Caesar Dressing | 110 | 11 | 2 | 2 |
Apple Slices | 40 | 0 | 9 | 0 |
Plain Baked Potato (avg. wgt. 10 oz.) | 270 | 0 | 61 | 7 |
Sour Cream & Chives Baked Potato | 320 | 3.5 | 63 | 8 |
Buttery Best Spread | 50 | 5 | 0 | 0 |
Small Chili | 210 | 6 | 21 | 17 |
Large Chili | 310 | 9 | 31 | 26 |
Hot Chili Seasoning Packet | 5 | 0 | 1 | 0 |
Saltine Crackers | 25 | 0.5 | 5 | 1 |
Cheddar Cheese, shredded | 70 | 6 | 1 | 4 |
Value Nutural-Cut Fries* | 230 | 11 | 30 | 3 |
Small Natural-Cut Fries* | 320 | 16 | 42 | 4 |
Medium Natural-Cut Fries* | 420 | 21 | 55 | 5 |
Large Natural-Cut Fries* | 530 | 25 | 68 | 6 |
Ketchup, 1 Packet | 10 | 0 | 3 | 0 |
Beverages Refreshments for Everyone’s Thirst | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
TruMoo® Low Fat White Milk | 100 | 2.5 | 12 | 8 |
TruMoo Low Fat Chocolate Milk | 140 | 2.5 | 22 | 7 |
Juicy Juice®Apple Juice | 90 | 0 | 22 | 0 |
Diet Coke®, Small Cup | 0 | 0 | 0 | 0 |
Sprite®, Small Cup | 160 | 0 | 43 | 0 |
Coca-Cola®, Small Cup | 160 | 0 | 44 | 0 |
Minute Maid® Light Lemonade, Small Cup | 5 | 0 | 1 | 0 |
Hi-C® Flashin’ Fruit Punch, Small Cup | 170 | 0 | 46 | 0 |
Barq's® Root Beer, Small Cup | 180 | 0 | 50 | 0 |
Fanta® Orange, Small Cup | 180 | 0 | 49 | 0 |
Pibb Xtra®, Small Cup | 160 | 0 | 43 | 0 |
Coke Zero™, Small Cup | 0 | 0 | 0 | 0 |
Dr Pepper®, Small Cup | 160 | 0 | 43 | 0 |
Nestea® Unsweetened Iced Tea | 0 | 0 | 0 | 0 |
Nestea Sweetened Iced Tea | 100 | 0 | 28 | 0 |
Wild Berry Tea,Small Cup | 70 | 0 | 16 | 0 |
Nestle® Pure Life® Bottled Water | 0 | 0 | 0 | 0 |
All Natural Lemonade, Small Cup | 190 | 0 | 49 | 0 |
Wild Berry Lemonade,Small Cup | 230 | 0 | 58 | 0 |
Crispy Chicken Nuggets Crispy All-White Meat Chicken | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
4 Piece Kids’ Meal Chicken Nuggets | 180 | 11 | 11 | 8 |
5 Piece Chicken Nuggets | 220 | 14 | 13 | 10 |
10 Piece Chicken Nuggets | 450 | 29 | 26 | 21 |
Barbecue Nugget Sauce | 45 | 0 | 11 | 0 |
Sweet & Sour Nugget Sauce | 50 | 0 | 12 | 0 |
Honey Mustard Nugget Sauce | 80 | 6 | 7 | 0 |
Heartland Ranch Dipping Sauce | 120 | 12 | 3 | 0 |
Sandwiches Made when you order it using each sandwich’s standard toppings | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Jr. Hamburger | 250 | 10 | 25 | 15 |
Jr. Cheeseburger | 290 | 13 | 26 | 17 |
Jr. Bacon Cheeseburger(JBC) | 4000 | 24 | 25 | 21 |
Jr. Cheeseburger Deluxe | 350 | 19 | 27 | 17 |
Cheesy Cheddarburge | 300 | 15 | 24 | 18 |
Double Stack™ | 360 | 18 | 27 | 23 |
Hamburger, Kids’ Meal | 250 | 10 | 25 | 15 |
Cheeseburger, Kids’ Meal | 290 | 13 | 25 | 17 |
The "W" | 580 | 33 | 40 | 32 |
1/4 lb.* Single | 580 | 33 | 42 | 31 |
1/2 lb.* Double | 800 | 48 | 42 | 50 |
3/4 lb.* Triple | 1060 | 67 | 42 | 50 |
Baconator® Single | 660 | 40 | 40 | 36 |
Baconator Double | 970 | 63 | 40 | 60 |
Bacon Deluxe Single | 670 | 40 | 42 | 36 |
Bacon Deluxe Double | 890 | 56 | 42 | 55 |
Ultimate Chicken Grill Sandwich | 390 | 10 | 42 | 33 |
Spicy Chicken Fillet Sandwich | 520 | 22 | 55 | 27 |
Homestyle Chicken Fillet Sandwich | 510 | 21 | 54 | 26 |
Asiago Ranch Club w/HomestyleChicken | 690 | 36 | 56 | 35 |
Asiago Ranch Club w/Ultimate Chicken Grill | 570 | 27 | 41 | 42 |
Asiago Ranch Club w/Spicy Chicken | 700 | 37 | 57 | 36 |
Monterey Ranch Crispy Chicken Sandwich | 400 | 20 | 37 | 18 |
Crispy Chicken Sandwich | 380 | 20 | 37 | 15 |
Crispy Chicken Sandwich, Kids’ Meal | 330 | 14 | 36 | 15 |
Crispy Chicken Caesar Wrap | 430 | 25 | 35 | 17 |
Grilled Chicken Go Wrap | 260 | 10 | 25 | 19 |
Homestyle Chicken Go Wrap | 320 | 16 | 30 | 15 |
Spicy Chicken Go Wrap | 330 | 16 | 31 | 16 |
Sandwich Components Our sandwiches can be made to order.Note: For your custom sandwich order, add or subtract the nutritional value of any of the following to the totals above. | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Jr. Hamburger Patty | 110 | 8 | 0 | 10 |
1/4 lb.* Hamburger Patty | 220 | 15 | 0 | 19 |
Ultimate Chicken Grill Fillet | 120 | 1.5 | 1 | 26 |
Spicy Chicken Fillet | 250 | 11 | 17 | 19 |
Homestyle Chicken Fillet | 240 | 11 | 16 | 19 |
Crispy Chicken Patty | 200 | 12 | 13 | 11 |
Sandwich Bun | 120 | 1.5 | 23 | 4 |
Premium Bun | 220 | 5 | 36 | 7 |
Tortilla | 130 | 3.5 | 21 | 3 |
American Cheese | 40 | 3.5 | 0 | 2 |
Natural Asiago Cheese | 50 | 4 | 1 | 3 |
Monterey Jack | 40 | 3.5 | 0 | 2 |
Applewood Smoked Bacon - 1 strip | 30 | 2.5 | 0 | 2 |
Mayonnaise | 50 | 5 | 0 | 0 |
Ketchup | 10 | 0 | 2 | 0 |
Mustard | 5 | 0 | 0 | 0 |
Honey Mustard Sauce | 40 | 3.5 | 3 | 0 |
Ranch Sauce | 40 | 4 | 1 | 0 |
Crinkle Cut Pickles – 3 each | 0 | 0 | 0 | 0 |
Iceburg Lettuce Leaf | 0 | 0 | 0 | 0 |
Tomato - 1 slice | 5 | 0 | 1 | 0 |
Red Onion - 2 rings | 0 | 0 | 0 | 0 |
Frosty™ Treats Made with real dairy for a deli-cious, cool complement to any meal | Calories | Fat (gm) | Carbs (gm) | Protein (gm) |
Chocolate Frosty Small | 300 | 8 | 49 | 7 |
Vanilla Frosty Small | 280 | 7 | 47 | 7 |
Vanilla Frosty Float with Coca-Cola* | 430 | 9 | 83 | 9 |
Chocolate Fudge Frosty Shake, Small | 580 | 13 | 104 | 11 |
Chocolate Fudge Frosty Shake, Large | 880 | 17 | 165 | 15 |
Strawberry Frosty Shake, Small | 550 | 13 | 99 | 9 |
Strawberry Frosty Shake, Large | 810 | 16 | 153 | 13 |
Vanilla Bean Frosty Shake, Small | 590 | 13 | 109 | 9 |
Vanilla Bean Frosty Shake, Large | 870 | 16 | 169 | 13 |
Caramel Frosty shake,Small | 650 | 14 | 121 | 10 |
Caramel Frosty shake,Large | 1000 | 19 | 195 | 14 |
Wild Berry Frosty Shake,Small | 520 | 13 | 180 | 10 |
Wild Berry Frosty Shake,Large | 740 | 16 | 134 | 13 |
Oreo® Frosty Parfait | 330 | 9 | 57 | 7 |
Caramel Apple Parfait | 340 | 8 | 60 | 7 |