Wendy’s • Gluten-Free Guide • Updated June 2026
Gluten-Free Options at Wendy’s
Quick Answer: Yes — Wendy’s has 9 gluten-free options. The top pick by Nom Score is the Sour Cream & Chives Baked Potato (310 cal, 8g protein, Nom Score A).
9Gluten-Free Options
46Total Analyzed
ABest Grade
Top rated
Top Gluten-Free Picks at Wendy’s
1
A
Sour Cream & Chives Baked Potato
Cal
310
Prot
8g
Sod
55
Sug
4g
Contains: Milk
View full ingredients
Potato: Potato.
Light Sour Cream: Cultured Milk And Cream, Corn Starch, Xanthan Gum, Potassium Sorbate, Vitamin A Palmitate Added. CONTAINS: MILK.
Chives: Chives.
2
A
Bacon & Cheese Baked Potato
Cal
440
Prot
17g
Sod
610
Sug
4g
Contains: MilkSoy
View full ingredients
Potato: Potato.
Cheddar Cheese Sauce: Water, Cheddar Cheese (Pasteurized Milk, Salt, Cultures, Enzymes), Milk, Modified Corn Starch, Butter (Cream, Salt), Canola Oil, Natural Flavor, Salt, Sodium Citrate, Whey Protein Concentrate, Tomato Concentrate, Xanthan Gum, Konjac, Annatto (Color), Citric Acid, Onion Juice Concentrate, Oleoresin Paprika (Paprika Extract, Sunflower Oil), Soy Lecithin. CONTAINS: MILK, SOY.
Shredded Cheddar Cheese: Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color), Potato Starch (Added to Prevent Caking), Natamycin (A Natural Mold Inhibitor). CONTAINS: MILK.
Applewood Smoked Bacon: Bacon cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.
3
B
Cheese Baked Potato
Cal
450
Prot
15g
Sod
710
Sug
4g
Contains: MilkSoy
View full ingredients
Potato: Potato.
Cheddar Cheese Sauce: Water, Cheddar Cheese (Pasteurized Milk, Salt, Cultures, Enzymes), Milk, Modified Corn Starch, Butter (Cream, Salt), Canola Oil, Natural Flavor, Salt, Sodium Citrate, Whey Protein Concentrate, Tomato Concentrate, Xanthan Gum, Konjac, Annatto (Color), Citric Acid, Onion Juice Concentrate, Oleoresin Paprika (Paprika Extract, Sunflower Oil), Soy Lecithin. CONTAINS: MILK, SOY.
Shredded Cheddar Cheese: Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color), Potato Starch (Added to Prevent Caking), Natamycin (A Natural Mold Inhibitor). CONTAINS: MILK.
Item
Grade
Cal
Protein
Carbs
Sodium
1
Sour Cream & Chives Baked PotatoNom’s Top Pick
Great sodium & sat fat. Light on protein. · Contains: Milk
Contains: Milk
Potato: Potato.. Light Sour Cream: Cultured Milk And Cream, Corn Starch, Xanthan Gum, Potassium Sorbate, Vitamin A Palmitate Added. CONTAINS: MILK.. Chives: Chives.
A
310
8g
63g
55mg
2
Bacon & Cheese Baked Potato
Great sugar & fiber. · Contains: Milk, Soy
Contains: MilkSoy
Potato: Potato.. Cheddar Cheese Sauce: Water, Cheddar Cheese (Pasteurized Milk, Salt, Cultures, Enzymes), Milk, Modified Corn Starch, Butter (Cream, Salt), Canola Oil, Natural Flavor, Salt, Sodium Citrate, Whey Protein Concentrate, Tomato Concentrate, Xanthan Gum, Konjac, Annatto (Color), Citric Acid, Onion Juice Concentrate, Oleoresin Paprika (Paprika Extract, Sunflower Oil), Soy Lecithin. CONTAINS: MILK, SOY.. Shredded Cheddar Cheese: Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color), Potato Starch (Added to Prevent Caking), Natamycin (A Natural Mold Inhibitor). CONTAINS: MILK.. Applewood Smoked Bacon: Bacon cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.
A
440
17g
64g
610mg
3
Cheese Baked Potato
Great sugar & fiber. Watch the sodium. · Contains: Milk, Soy
Contains: MilkSoy
Potato: Potato.. Cheddar Cheese Sauce: Water, Cheddar Cheese (Pasteurized Milk, Salt, Cultures, Enzymes), Milk, Modified Corn Starch, Butter (Cream, Salt), Canola Oil, Natural Flavor, Salt, Sodium Citrate, Whey Protein Concentrate, Tomato Concentrate, Xanthan Gum, Konjac, Annatto (Color), Citric Acid, Onion Juice Concentrate, Oleoresin Paprika (Paprika Extract, Sunflower Oil), Soy Lecithin. CONTAINS: MILK, SOY.. Shredded Cheddar Cheese: Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color), Potato Starch (Added to Prevent Caking), Natamycin (A Natural Mold Inhibitor). CONTAINS: MILK.
B
450
15g
65g
710mg
4
Small Chili
Great portion & fiber. Watch the sodium. · Contains: Milk, Soy
Contains: MilkSoy
Chili: Chili Base (Chili Sauce [Water, Tomato Paste, Tomatoes (Tomatoes, Tomato Juice, Calcium Chloride), Sugar, Modified Corn Starch, Salt, Chili Pepper, Spices, Flavor Enhancer (Dextrose, Salt, Yeast Extract, Modified Corn Starch), Citric Acid, Garlic Powder, Disodium Inosinate and Disodium Guanylate, Onion Powder, Xanthan Gum], Onions, Celery, Green Peppers), Water, Ground Beef (Beef, Salt), Chili Beans (Prepared Pink Beans and/or Prepared Pinto Beans, Prepared Red Kidney Beans), Soy Lecithin. CONTAINS: MILK, SOY.
C
240
16g
21g
930mg
5
Large Chili
Great portion & fiber. Watch the sodium. · Contains: Milk, Soy
Contains: MilkSoy
Chili: Chili Base (Chili Sauce [Water, Tomato Paste, Tomatoes (Tomatoes, Tomato Juice, Calcium Chloride), Sugar, Modified Corn Starch, Salt, Chili Pepper, Spices, Flavor Enhancer (Dextrose, Salt, Yeast Extract, Modified Corn Starch), Citric Acid, Garlic Powder, Disodium Inosinate and Disodium Guanylate, Onion Powder, Xanthan Gum], Onions, Celery, Green Peppers), Water, Ground Beef (Beef, Salt), Chili Beans (Prepared Pink Beans and/or Prepared Pinto Beans, Prepared Red Kidney Beans), Soy Lecithin. CONTAINS: MILK, SOY.
C
330
22g
30g
1300mg
6
Small Chocolate Frosty
Great sodium & portion. Watch the sugar. Light on fiber & protein. · Contains: Milk
Contains: Milk
Chocolate Frosty: Milk, Sugar, Corn Syrup, Cream, Whey, Nonfat Dry Milk, Cocoa (Processed With Alkali), Guar Gum, Mono And Diglycerides, Cellulose Gum, Natural Vanilla Flavor, Carrageenan, Calcium Sulfate, Sodium Citrate, Dextrose, Vitamin A Palmitate. CONTAINS: MILK.
C
350
10g
58g
150mg
7
Small Vanilla Frosty
Great sodium & portion. Watch the sugar. Light on fiber & protein. · Contains: Milk
Contains: Milk
Vanilla Frosty: Milk, Sugar, Corn Syrup, Cream, Nonfat Milk, Whey, Contains Less than 1% of Guar Gum, Mono and Diglycerides, Cellulose Gum, Carrageenan, Calcium Sulfate, Sodium Citrate, Natural Flavor, Molasses, Annatto Extract (Color), Vitamin A Palmitate. CONTAINS: MILK.
C
340
9g
56g
160mg
8
Medium Chocolate Frosty
Great sodium. Watch the sugar. Light on fiber & protein. · Contains: Milk
Contains: Milk
Chocolate Frosty: Milk, Sugar, Corn Syrup, Cream, Whey, Nonfat Dry Milk, Cocoa (Processed With Alkali), Guar Gum, Mono And Diglycerides, Cellulose Gum, Natural Vanilla Flavor, Carrageenan, Calcium Sulfate, Sodium Citrate, Dextrose, Vitamin A Palmitate. CONTAINS: MILK.
C
470
13g
79g
210mg
9
Medium Vanilla Frosty
Great sodium. Watch the sugar. Light on fiber & protein. · Contains: Milk
Contains: Milk
Vanilla Frosty: Milk, Sugar, Corn Syrup, Cream, Nonfat Milk, Whey, Contains Less than 1% of Guar Gum, Mono and Diglycerides, Cellulose Gum, Carrageenan, Calcium Sulfate, Sodium Citrate, Natural Flavor, Molasses, Annatto Extract (Color), Vitamin A Palmitate. CONTAINS: MILK.
C
450
12g
75g
210mg
The Nom Score read
The Sour Cream & Chives Baked Potato tops Wendy’s’ 9 gluten-free options — Nom Score A (96/100) on 310 calories, 8g protein, and 55mg sodium. The Large Chili carries the most protein at 22g. The lightest is the Small Chili, at 240 calories. Most come from the Sides menu (5 of 9). Protein ranges 8–22g across the picks. Figures are computed from Wendy’s’ published nutrition data (June 2026).
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Watch-outs
What to Avoid
These items at Wendy’s don’t meet gluten-free criteria:
Breakfast Baconator
not confirmed gluten-free by allergen data — ingredients mention wheat
Baconator
not confirmed gluten-free by allergen data — ingredients mention wheat
Bacon, Egg & Swiss Croissant
not confirmed gluten-free by allergen data — ingredients mention wheat
Son of Baconator
not confirmed gluten-free by allergen data — ingredients mention wheat
Honey Butter Chicken Biscuit
not confirmed gluten-free by allergen data — ingredients mention wheat
Order smarter
Pro Tips: How to Order Gluten-Free at Wendy’s
Allergen lists flag wheat, but shared fryers and prep surfaces mean cross-contact—ask staff if you have celiac disease
Bunless, protein-style, and “in a bowl” builds skip the most common gluten source
Sauces, seasonings, and breading are hidden gluten—verify before adding
FAQ
Common questions about gluten-free at Wendy’s
Is Wendy’s good for gluten-free diets?
Yes — Wendy’s has 9 gluten-free options, topped by the Sour Cream & Chives Baked Potato (Nom Score A).
What’s the best gluten-free option at Wendy’s?
The Sour Cream & Chives Baked Potato is the best choice with 310 calories, 8g protein, and a Nom Score of A.
What is the highest-protein item at Wendy’s?
The highest-protein option at Wendy’s is the Large Chili with 22g protein (330 cal).
How we ranked these: Every item is scored by the Nom Score, which weighs
sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance.
Data comes from Wendy’s’ published nutrition information.
Nutrition data verified. Calorie counts and macros are taken from Wendy’s’ official published nutrition data. How the Nom Score works →
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