Wendy's • Gluten-Free Guide • Updated June 2026
Gluten-Free Options at Wendy's
Quick Answer: Wendy's has 9 gluten-free options.
The highest-protein option at Wendy's is the Large Chili with 22g protein (330 cal).
Our top pick for overall nutrition is the Sour Cream & Chives Baked Potato (310 cal, 8g protein, Nom Score A).
9
Gluten-Free Options
46
Total Analyzed
A
Best Grade
Is Wendy's good for gluten-free diets?
Yes, Wendy's is a solid choice for gluten-free eating with 9 menu items that meet the criteria.
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: Based on Nom's analysis of 46 menu items at Wendy's,
scored using our proprietary Nom Score algorithm that evaluates sodium, saturated fat, sugar, portion size, fiber, and protein
per calorie. Data sourced from official Wendy's nutrition information.
A
1
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.
A
2
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.
B
3
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.
Top Gluten-Free Picks at Wendy's
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
What to Avoid
These items at Wendy's don't meet gluten-free criteria:
Breakfast Baconator
Does not meet criteria
Baconator
Does not meet criteria
Bacon, Egg & Swiss Croissant
Does not meet criteria
Son of Baconator
Does not meet criteria
Honey Butter Chicken Biscuit
Does not meet criteria
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
Nutrition data verified. All calorie counts, macros, and nutritional information are sourced directly from Wendy's's official published nutrition data. Nom Scores are calculated using our research-backed algorithm aligned with USDA dietary guidelines.
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