Wendy’s • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Wendy’s
Quick Answer: Wendy’s has 35 under 500 cal options. The lowest-calorie option at Wendy’s is the 6 Piece Chicken Nuggets with 250 calories. Top pick overall: the 4 Piece French Toast Sticks (330 cal, 11g protein, Nom Score B).
35Under 500 Cal Options
46Total Analyzed
BBest Grade
Top rated
Top Under 500 Cal Picks at Wendy’s
1
B
4 Piece French Toast Sticks
Cal
330
Prot
11g
Sod
360
Sug
8g
Contains: WheatEggMilkSoySesame
View full ingredients
French Toast Sticks Bread: Bread (Enriched Unbleached Wheat Flour [Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, High Fructose Corn Syrup, Sugar, Yeast, Soybean Oil, Wheat Gluten, Salt, Dough Conditioners [Monoglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Calcium Sulfate, Enzymes], Monocalcium Phosphate, Calcium Propionate [Preservative], DATEM, Corn Flour, Calcium Sulfate, Soy Lecithin, Spice and Coloring, Potassium Iodate, Sesame Flour). CONTAINS: WHEAT, SOY, SESAME.
Egg Batter: Whole Eggs, Sugar, Water, Whey, Whole Milk Powder, Brown Sugar Vanilla Flavor [Natural flavors, Brown Sugar], Salt, Natural Vanilla Flavor, Xanthan Gum, Citric Acid. CONTAINS: EGG, MILK.
Syrup: Corn Syrup, Water, Brown Sugar, Glycerin, Maple Syrup, Contains less than 1% of Natural Flavors, Salt, Potassium Sorbate (Preservative), Sugar, Glucono-Delta-Lactone, Propylene Glycol Alginate.
2
B
Grilled Chicken Sandwich
Cal
370
Prot
34g
Sod
810
Sug
8g
Contains: WheatSoyEgg
View full ingredients
Premium Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil, Contains less than 2% of each of the following: Ascorbic Acid (Vitamin C), Calcium Peroxide, Calcium Propionate (Added as a Preservative), Calcium Sulfate, Canola Oil, Citric Acid, Corn Starch, Dextrose, Enzymes, Maltodextrins, Modified Food Starch, Monocalcium Phosphate, Monoglycerides, Salt, Sodium Stearoyl Lactylate (SSL), Starch, Sunflower Oil, Vegetable Oil, Vegetable Proteins (Pea, Potato, Fava Bean), Wheat Dextrose, Wheat Flour, Wheat Gluten, Wheat Maltodextrins. CONTAINS: WHEAT.
Grilled Chicken Breast: Chicken Breast, Water, Seasoning (Salt, Natural Flavors, Corn Maltodextrin, Dextrose, Spices, Dehydrated Garlic Powder, Dehydrated Onion Powder, Paprika, Gum Arabic, Yeast Extract, Canola Oil, Sodium Citrate, Sugar), Potato Starch, Carrageenan, Xanthan Gum, Soy Lecithin. CONTAINS: SOY.
Tomato: Tomato.
Smoky Honey Mustard: Soybean Oil, Dijon Mustard (Water, Vinegar, Mustard Seed, Salt, White Wine, Fruit Pectin, Tartaric Acid, Citric Acid, Sugar, Spice), Water, Sugar, Honey, Tomato Paste, Brown Sugar, Apple Cider Vinegar, Egg Yolk, Distilled Vinegar, Salt, Mustard Seed, Corn Syrup, Dehydrated Garlic, Natural Smoke Flavor, Xanthan Gum, Dehydrated Onion, Oleoresin Rosemary, Soy Lecithin, Natural Flavor, Spice, Tamarind, Oleoresin Turmeric. CONTAINS: EGG, SOY.
Spring Mix: Spring Mix.
3
B
Spicy Chicken Sandwich
Cal
500
Prot
28g
Sod
990
Sug
5g
Contains: WheatEgg
View full ingredients
Premium Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil, Contains less than 2% of each of the following: Ascorbic Acid (Vitamin C), Calcium Peroxide, Calcium Propionate (Added as a Preservative), Calcium Sulfate, Canola Oil, Citric Acid, Corn Starch, Dextrose, Enzymes, Maltodextrins, Modified Food Starch, Monocalcium Phosphate, Monoglycerides, Salt, Sodium Stearoyl Lactylate (SSL), Starch, Sunflower Oil, Vegetable Oil, Vegetable Proteins (Pea, Potato, Fava Bean), Wheat Dextrose, Wheat Flour, Wheat Gluten, Wheat Maltodextrins. CONTAINS: WHEAT.
Spicy Chicken Breast: Chicken Breast Fillets with Rib Meat, Water, Seasoning [Salt, Sodium Phosphates, Modified Potato Starch, Spice (Including Celery Seed and Mustard), Gum Arabic, Spice Extractives, Paprika, Extractives of Paprika, and Extractives of Turmeric]. Breaded With: Wheat Flour, Water, Modified Corn Starch, Salt, Lentil Flour, Spice, Wheat Gluten, Yellow Corn Flour, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate), Spice Extractives and Extractives of Paprika. Breading Set in Vegetable Oil. Cooked in Vegetable Oil (Soybean Oil, Vegetable Oil [May Contain One or More of the Following: Canola, Corn, or Cottonseed], Hydrogenated Soybean Oil, Dimethylpolysiloxane [Anti-Foaming Agent]). CONTAINS: WHEAT.
Lettuce: Lettuce.
Tomato: Tomato.
Mayonnaise: Soybean Oil, Water, Egg Yolks, Corn Syrup, Distilled Vinegar, Salt, Mustard Seed, Calcium Disodium EDTA (To Protect Flavor). CONTAINS: EGG.
Item
Grade
Cal
Protein
Carbs
Sodium
1
4 Piece French Toast SticksNom’s Top Pick
Great portion. Light on fiber. · Contains: Wheat, Egg, Milk, Soy, Sesame
Contains: WheatEggMilkSoySesame
French Toast Sticks Bread: Bread (Enriched Unbleached Wheat Flour [Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, High Fructose Corn Syrup, Sugar, Yeast, Soybean Oil, Wheat Gluten, Salt, Dough Conditioners [Monoglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Calcium Sulfate, Enzymes], Monocalcium Phosphate, Calcium Propionate [Preservative], DATEM, Corn Flour, Calcium Sulfate, Soy Lecithin, Spice and Coloring, Potassium Iodate, Sesame Flour). CONTAINS: WHEAT, SOY, SESAME.. Egg Batter: Whole Eggs, Sugar, Water, Whey, Whole Milk Powder, Brown Sugar Vanilla Flavor [Natural flavors, Brown Sugar], Salt, Natural Vanilla Flavor, Xanthan Gum, Citric Acid. CONTAINS: EGG, MILK.. Syrup: Corn Syrup, Water, Brown Sugar, Glycerin, Maple Syrup, Contains less than 1% of Natural Flavors, Salt, Potassium Sorbate (Preservative), Sugar, Glucono-Delta-Lactone, Propylene Glycol Alginate.
B
330
11g
33g
360mg
2
Grilled Chicken Sandwich
Grilled. Great sat fat & portion. Watch the sodium. · Contains: Wheat, Soy, Egg
Contains: WheatSoyEgg
Premium Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil, Contains less than 2% of each of the following: Ascorbic Acid (Vitamin C), Calcium Peroxide, Calcium Propionate (Added as a Preservative), Calcium Sulfate, Canola Oil, Citric Acid, Corn Starch, Dextrose, Enzymes, Maltodextrins, Modified Food Starch, Monocalcium Phosphate, Monoglycerides, Salt, Sodium Stearoyl Lactylate (SSL), Starch, Sunflower Oil, Vegetable Oil, Vegetable Proteins (Pea, Potato, Fava Bean), Wheat Dextrose, Wheat Flour, Wheat Gluten, Wheat Maltodextrins. CONTAINS: WHEAT.. Grilled Chicken Breast: Chicken Breast, Water, Seasoning (Salt, Natural Flavors, Corn Maltodextrin, Dextrose, Spices, Dehydrated Garlic Powder, Dehydrated Onion Powder, Paprika, Gum Arabic, Yeast Extract, Canola Oil, Sodium Citrate, Sugar), Potato Starch, Carrageenan, Xanthan Gum, Soy Lecithin. CONTAINS: SOY.. Tomato: Tomato.. Smoky Honey Mustard: Soybean Oil, Dijon Mustard (Water, Vinegar, Mustard Seed, Salt, White Wine, Fruit Pectin, Tartaric Acid, Citric Acid, Sugar, Spice), Water, Sugar, Honey, Tomato Paste, Brown Sugar, Apple Cider Vinegar, Egg Yolk, Distilled Vinegar, Salt, Mustard Seed, Corn Syrup, Dehydrated Garlic, Natural Smoke Flavor, Xanthan Gum, Dehydrated Onion, Oleoresin Rosemary, Soy Lecithin, Natural Flavor, Spice, Tamarind, Oleoresin Turmeric. CONTAINS: EGG, SOY.. Spring Mix: Spring Mix.
B
370
34g
36g
810mg
3
Spicy Chicken Sandwich
Great sat fat & sugar. Watch the sodium. · Contains: Wheat, Egg
Contains: WheatEgg
Premium Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil, Contains less than 2% of each of the following: Ascorbic Acid (Vitamin C), Calcium Peroxide, Calcium Propionate (Added as a Preservative), Calcium Sulfate, Canola Oil, Citric Acid, Corn Starch, Dextrose, Enzymes, Maltodextrins, Modified Food Starch, Monocalcium Phosphate, Monoglycerides, Salt, Sodium Stearoyl Lactylate (SSL), Starch, Sunflower Oil, Vegetable Oil, Vegetable Proteins (Pea, Potato, Fava Bean), Wheat Dextrose, Wheat Flour, Wheat Gluten, Wheat Maltodextrins. CONTAINS: WHEAT.. Spicy Chicken Breast: Chicken Breast Fillets with Rib Meat, Water, Seasoning [Salt, Sodium Phosphates, Modified Potato Starch, Spice (Including Celery Seed and Mustard), Gum Arabic, Spice Extractives, Paprika, Extractives of Paprika, and Extractives of Turmeric]. Breaded With: Wheat Flour, Water, Modified Corn Starch, Salt, Lentil Flour, Spice, Wheat Gluten, Yellow Corn Flour, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate), Spice Extractives and Extractives of Paprika. Breading Set in Vegetable Oil. Cooked in Vegetable Oil (Soybean Oil, Vegetable Oil [May Contain One or More of the Following: Canola, Corn, or Cottonseed], Hydrogenated Soybean Oil, Dimethylpolysiloxane [Anti-Foaming Agent]). CONTAINS: WHEAT.. Lettuce: Lettuce.. Tomato: Tomato.. Mayonnaise: Soybean Oil, Water, Egg Yolks, Corn Syrup, Distilled Vinegar, Salt, Mustard Seed, Calcium Disodium EDTA (To Protect Flavor). CONTAINS: EGG.
B
500
28g
51g
990mg
4
Grilled Chicken Ranch Wrap
Grilled. Great sugar & protein. Watch the sodium. Light on fiber. · Contains: Wheat, Soy, Egg, Milk
Contains: WheatSoyEggMilk
Flour Tortilla: Bleached Enriched Wheat Flour (Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Blend Of Vegetable Oils (Soybean Oil, Hydrogenated Cottonseed Oil), Glycerin, Potato Starch With Monoglycerides, Contains 2% or less of the following: Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Corn Starch, Monocalcium Phosphate), Salt, Mono and Diglycerides, Sugar, Calcium Propionate (Preservative), Fumaric Acid, L-Cysteine. CONTAINS: WHEAT.. Grilled Chicken: Chicken Breast with Rib Meat and Water. Contains 2% Or Less Of: Salt, Modified Food Starch, Modified Tapioca Starch, Sugar, Spices, Garlic Powder, Onion Powder, Paprika, Gum Arabic, Yeast Extract, Natural Flavors, Sodium Citrate, Maltodextrin, Sodium Phosphates, Dextrose, Canola Oil, Grill Flavor (from Sunflower Oil), Extractives of Turmeric. CONTAINS: SOY.. Lettuce: Lettuce.. Ranch Sauce: Soybean Oil, Buttermilk, Water, Distilled Vinegar, Egg Yolk, Sugar, Salt, Dehydrated Garlic, Modified Cornstarch, Xanthan Gum, Dehydrated Onion, Spice, Yeast Extract, Monosodium Glutamate, Natural Flavor, Potassium Sorbate and Sodium Benzoate Added as Preservatives, Calcium Disodium EDTA Added to Protect Flavor. CONTAINS: EGG, MILK.. 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
420
27g
41g
1230mg
5
Classic Chicken Sandwich
Great sat fat. Watch the sodium. Light on fiber. · Contains: Wheat, Egg
Contains: WheatEgg
Premium Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil, Contains less than 2% of each of the following: Ascorbic Acid (Vitamin C), Calcium Peroxide, Calcium Propionate (Added as a Preservative), Calcium Sulfate, Canola Oil, Citric Acid, Corn Starch, Dextrose, Enzymes, Maltodextrins, Modified Food Starch, Monocalcium Phosphate, Monoglycerides, Salt, Sodium Stearoyl Lactylate (SSL), Starch, Sunflower Oil, Vegetable Oil, Vegetable Proteins (Pea, Potato, Fava Bean), Wheat Dextrose, Wheat Flour, Wheat Gluten, Wheat Maltodextrins. CONTAINS: WHEAT.. Classic Chicken Breast: Chicken Breast Fillets with Rib Meat, Water, Seasoning [Salt, Monosodium Glutamate, Sugar, Yeast Extract, Onion Powder, Garlic Powder, Spices (including Celery Seed), Natural Flavors, Chicken Broth, Chicken Fat, Citric Acid, Cooked Chicken, Grill Flavor (from Sunflower Oil)], Modified Potato Starch, Sodium Phosphates. Battered and Breaded with: Wheat Flour, Water, Modified Corn Starch, Salt, Wheat Gluten, Monosodium Glutamate, Natural Flavors, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate), Spices, Garlic Powder, Onion Powder, Lactic Acid, Extractives of Turmeric. Breading Set in Vegetable Oil. Cooked in Vegetable Oil (Soybean Oil, Vegetable Oil [May Contain One or More of the Following: Canola, Corn, or Cottonseed], Hydrogenated Soybean Oil, Dimethylpolysiloxane [Anti-Foaming Agent]). CONTAINS: WHEAT.. Lettuce: Lettuce.. Tomato: Tomato.. Crinkle Cut Pickles: Cucumber, Water, Distilled Vinegar, Salt, Calcium Chloride, Sodium Benzoate (Preservative), Lactic Acid, Natural Flavors, Polysorbate 80 and Turmeric.. Mayonnaise: Soybean Oil, Water, Egg Yolks, Corn Syrup, Distilled Vinegar, Salt, Mustard Seed, Calcium Disodium EDTA (To Protect Flavor). CONTAINS: EGG.
B
490
28g
49g
1450mg
6
Jr. Hamburger
Contains trans fat. Great portion. Watch the sodium. Light on fiber. · Contains: Wheat
Contains: Wheat
Sandwich Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Wheat Gluten, Soybean Oil, Yeast, Salt, Yellow Corn Flour, Colors (Annatto and Turmeric), Contains less than 2% of each of the following: Calcium Propionate (Added as a Preservative), Cultured Wheat Flour, Dextrin, Dough Conditioners (Contains One or More of the Following: Ascorbic Acid [Vitamin C], Calcium Iodate, Calcium Peroxide, Calcium Stearoyl Lactylate, Calcium Sulfate, Datem, Distilled Monoglycerides, Enzymes, Ethoxylated Monoglycerides and Diglycerides, Monoglycerides and/or Diglycerides, Sodium Stearoyl Lactylate [SSL]), Maltodextrin, Natural Flavor, Wheat Flour, Whole Grain Corn Flour, Yeast Foods (Contains One or More of the Following: Ammonium Sulfate, Calcium Carbonate, Monocalcium Phosphate). CONTAINS: WHEAT.. Hamburger Patty: Ground Beef, Salt.. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Natural Flavoring, Spices, Onion Powder.
B
270
14g
25g
430mg
7
Jr. Bacon Cheeseburger (JBC)
Great portion. Watch the sodium. Light on fiber. · Contains: Wheat, Milk, Soy, Egg
Contains: WheatMilkSoyEgg
Sandwich Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Wheat Gluten, Soybean Oil, Yeast, Salt, Yellow Corn Flour, Colors (Annatto and Turmeric), Contains less than 2% of each of the following: Calcium Propionate (Added as a Preservative), Cultured Wheat Flour, Dextrin, Dough Conditioners (Contains One or More of the Following: Ascorbic Acid [Vitamin C], Calcium Iodate, Calcium Peroxide, Calcium Stearoyl Lactylate, Calcium Sulfate, Datem, Distilled Monoglycerides, Enzymes, Ethoxylated Monoglycerides and Diglycerides, Monoglycerides and/or Diglycerides, Sodium Stearoyl Lactylate [SSL]), Maltodextrin, Natural Flavor, Wheat Flour, Whole Grain Corn Flour, Yeast Foods (Contains One or More of the Following: Ammonium Sulfate, Calcium Carbonate, Monocalcium Phosphate). CONTAINS: WHEAT.. Hamburger Patty: Ground Beef, Salt.. American Cheese Slice: Milk, Cream, Water, Sodium Citrate, Salt, Contains 2% or less of Apocarotenal and Beta Carotene (Color), Cheese Culture, Citric Acid, Enzymes, Sorbic Acid (Preservative), Soy Lecithin. CONTAINS: MILK, SOY.. Applewood Smoked Bacon: Bacon cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.. Lettuce: Lettuce.. Tomato: Tomato.. Mayonnaise: Soybean Oil, Water, Egg Yolks, Corn Syrup, Distilled Vinegar, Salt, Mustard Seed, Calcium Disodium EDTA (To Protect Flavor). CONTAINS: EGG.
C
390
19g
25g
660mg
8
Jr. Cheeseburger Deluxe
Great portion. Watch the sodium. Light on fiber. · Contains: Wheat, Milk, Soy, Egg
Contains: WheatMilkSoyEgg
Sandwich Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Wheat Gluten, Soybean Oil, Yeast, Salt, Yellow Corn Flour, Colors (Annatto and Turmeric), Contains less than 2% of each of the following: Calcium Propionate (Added as a Preservative), Cultured Wheat Flour, Dextrin, Dough Conditioners (Contains One or More of the Following: Ascorbic Acid [Vitamin C], Calcium Iodate, Calcium Peroxide, Calcium Stearoyl Lactylate, Calcium Sulfate, Datem, Distilled Monoglycerides, Enzymes, Ethoxylated Monoglycerides and Diglycerides, Monoglycerides and/or Diglycerides, Sodium Stearoyl Lactylate [SSL]), Maltodextrin, Natural Flavor, Wheat Flour, Whole Grain Corn Flour, Yeast Foods (Contains One or More of the Following: Ammonium Sulfate, Calcium Carbonate, Monocalcium Phosphate). CONTAINS: WHEAT.. Hamburger Patty: Ground Beef, Salt.. American Cheese Slice: Milk, Cream, Water, Sodium Citrate, Salt, Contains 2% or less of Apocarotenal and Beta Carotene (Color), Cheese Culture, Citric Acid, Enzymes, Sorbic Acid (Preservative), Soy Lecithin. CONTAINS: MILK, SOY.. Lettuce: Lettuce.. Tomato: Tomato.. Crinkle Cut Pickles: Cucumber, Water, Distilled Vinegar, Salt, Calcium Chloride, Sodium Benzoate (Preservative), Lactic Acid, Natural Flavors, Polysorbate 80 and Turmeric.. Mayonnaise: Soybean Oil, Water, Egg Yolks, Corn Syrup, Distilled Vinegar, Salt, Mustard Seed, Calcium Disodium EDTA (To Protect Flavor). CONTAINS: EGG.. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Natural Flavoring, Spices, Onion Powder.
C
360
16g
27g
620mg
9
Double Stack
Watch the sodium. Light on fiber. · Contains: Wheat, Milk, Soy
Contains: WheatMilkSoy
Sandwich Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup and/or Sugar, Wheat Gluten, Soybean Oil, Yeast, Salt, Yellow Corn Flour, Colors (Annatto and Turmeric), Contains less than 2% of each of the following: Calcium Propionate (Added as a Preservative), Cultured Wheat Flour, Dextrin, Dough Conditioners (Contains One or More of the Following: Ascorbic Acid [Vitamin C], Calcium Iodate, Calcium Peroxide, Calcium Stearoyl Lactylate, Calcium Sulfate, Datem, Distilled Monoglycerides, Enzymes, Ethoxylated Monoglycerides and Diglycerides, Monoglycerides and/or Diglycerides, Sodium Stearoyl Lactylate [SSL]), Maltodextrin, Natural Flavor, Wheat Flour, Whole Grain Corn Flour, Yeast Foods (Contains One or More of the Following: Ammonium Sulfate, Calcium Carbonate, Monocalcium Phosphate). CONTAINS: WHEAT.. Hamburger Patty (2): Ground Beef, Salt.. American Cheese Slice (2): Milk, Cream, Water, Sodium Citrate, Salt, Contains 2% or less of Apocarotenal and Beta Carotene (Color), Cheese Culture, Citric Acid, Enzymes, Sorbic Acid (Preservative), Soy Lecithin. CONTAINS: MILK, SOY.. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Natural Flavoring, Spices, Onion Powder.
C
440
26g
26g
710mg
10
10 Piece Chicken Nuggets
Processed meat. Great sugar. Watch the sodium. Light on fiber. · Contains: Wheat
Contains: Wheat
Chicken Nuggets: Chicken Breast With Rib Meat, Water, Sodium Phosphates, Salt. Battered And Breaded With: Wheat Flour, Water, Bleached Wheat Flour, Salt, Modified Corn Starch, Spices, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate, Sodium Aluminum Phosphate), Dextrose, Yellow Corn Flour, Garlic Powder, Citric Acid, Yeast, Spice Extractives, And Xanthan Gum. Breading Set In Soybean Or Vegetable Oil. Cooked In Vegetable Oil (Soybean Oil, Vegetable Oil [May Contain One Or More Of The Following: Canola, Corn, Or Cottonseed], Hydrogenated Soybean Oil, Dimethylpolysiloxane [Anti-Foaming Agent]). CONTAINS: WHEAT.
C
420
22g
24g
850mg
The Nom Score read
The 4 Piece French Toast Sticks tops Wendy’s’ 35 under 500 cal options — Nom Score B (78/100) on 330 calories, 11g protein, and 360mg sodium. The Grilled Chicken Sandwich carries the most protein at 34g. The lightest is the Jr. Hamburger, at 270 calories. Most come from the Chicken menu (5 of 10). Calories run 270–500 across the picks.
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Watch-outs
What to Avoid
These items at Wendy’s don’t meet under 500 cal criteria:
Breakfast Baconator
730 cal (max 500)
Baconator
920 cal (max 500)
Son of Baconator
690 cal (max 500)
Sausage, Egg & Swiss Croissant
600 cal (max 500)
Dave's Triple Cheeseburger
1090 cal (max 500)
Order smarter
Pro Tips: How to Order Under 500 Cal at Wendy’s
The Jr. Hamburger (270 cal) and Grilled Chicken Sandwich (370 cal) are the lightest sandwiches
A small Chili (240 cal, 16g protein) with Apple Slices (35 cal) makes a filling sub-300-calorie meal
Skip the Baconator (920 cal), Dave’s Triple (1,090 cal), and Frostys; a plain baked potato (270 cal) beats fries
Heading out or stuck without options? Keep under 500 cal snacks on hand so a under 500 cal choice is always within reach.
FAQ
Common questions about under 500 cal at Wendy’s
Is Wendy’s good for under 500 cal diets?
Yes — Wendy’s has 35 under 500 cal options, topped by the 4 Piece French Toast Sticks (Nom Score B).
What’s the best under 500 cal option at Wendy’s?
The 4 Piece French Toast Sticks is the best choice with 330 calories, 11g protein, and a Nom Score of B.
What is the lowest-calorie item at Wendy’s?
The lowest-calorie option at Wendy’s is the 6 Piece Chicken Nuggets with 250 calories.
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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