Wendy’s • Vegetarian Guide • Updated June 2026
Vegetarian Options at Wendy’s
Quick Answer: Yes — Wendy’s has 14 vegetarian options. The top pick by Nom Score is the Plain Baked Potato (270 cal, 7g protein, Nom Score A).
14Vegetarian Options
46Total Analyzed
ABest Grade
Top rated
Top Vegetarian Picks at Wendy’s
1
A
Plain Baked Potato
Cal
270
Prot
7g
Sod
40
Sug
3g
View full ingredients
Potato: Potato.
2
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.
3
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.
Item
Grade
Cal
Protein
Carbs
Sodium
1
Plain Baked PotatoNom’s Top Pick
Great sodium & sat fat. Light on protein.
Potato: Potato.
A
270
7g
61g
40mg
2
Sour Cream & Chives Baked Potato
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
3
4 Piece French Toast Sticks
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
4
Medium French Fries
Great sat fat & sugar. Watch the sodium. Light on protein. · Sea-salted, skin-on
Natural-Cut French Fries: Potatoes, Vegetable Oil (Contains One Or More Of The Following Oils: Canola, Soybean, Cottonseed, Sunflower, Corn), Dextrose, Sodium Acid Pyrophosphate (To Maintain Natural Color). 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]). Seasoned With Sea Salt.. Sea Salt: Sea Salt.
B
350
5g
47g
620mg
5
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
6
Small French Fries
Great sat fat & sugar. Watch the sodium. Light on protein. · Sea-salted, skin-on
Natural-Cut French Fries: Potatoes, Vegetable Oil (Contains One Or More Of The Following Oils: Canola, Soybean, Cottonseed, Sunflower, Corn), Dextrose, Sodium Acid Pyrophosphate (To Maintain Natural Color). 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]). Seasoned With Sea Salt.. Sea Salt: Sea Salt.
B
260
4g
35g
470mg
7
Large French Fries
Great sat fat & sugar. Watch the sodium. Light on protein. · Sea-salted, skin-on
Natural-Cut French Fries: Potatoes, Vegetable Oil (Contains One Or More Of The Following Oils: Canola, Soybean, Cottonseed, Sunflower, Corn), Dextrose, Sodium Acid Pyrophosphate (To Maintain Natural Color). 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]). Seasoned With Sea Salt.. Sea Salt: Sea Salt.
B
470
7g
63g
830mg
8
Apple Slices
Great sodium & sat fat. Watch the sugar. Light on protein.
Apple Slices: Apples, Calcium Ascorbate (To Maintain Freshness and Color).
B
35
0g
8g
0mg
9
Chocolate Chunk Cookie
Great sodium & portion. Watch the sugar. Light on protein. · Contains: Egg, Milk, Soy, Wheat
Contains: EggMilkSoyWheat
Chocolate Chunk Cookie: Enriched Bleached Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Sugar, Semi-Sweet Chocolate Chunks (Sugar, Unsweetened Chocolate, Cocoa Butter, Soy Lecithin, Natural Flavor), Palm Oil, Eggs, Contains 2% or Less of: Molasses, Butter (Cream [Milk], Lactic Acid), Baking Soda, Salt, Natural Flavor. CONTAINS: EGG, MILK, SOY, WHEAT.
C
330
3g
43g
210mg
10
Sugar Cookie
Great sodium & portion. Watch the sugar. Light on fiber & protein. · Contains: Wheat, Egg, Milk
Contains: WheatEggMilk
Sugar Cookie: Enriched Bleached Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Sugar, Palm Oil, Eggs, Contains 2% or Less of: Butter (Cream [Milk], Lactic Acid), Baking Soda, Salt, Natural Flavors, Acetic Acid, Annatto Extract (Color). CONTAINS: WHEAT, EGG, MILK.
C
330
3g
44g
300mg
The Nom Score read
Wendy’s’ 14 vegetarian options are led by the Plain Baked Potato: Nom Score A (97/100), 270 calories, 7g protein, and 40mg sodium. The Cheese Baked Potato carries the most protein at 15g. The lightest is the Apple Slices, at 35 calories. Most come from the Sides menu (7 of 10). Protein ranges 0–15g 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 vegetarian criteria:
Breakfast Baconator
not flagged vegetarian — ingredients mention pork
Baconator
not flagged vegetarian — ingredients mention beef
Bacon, Egg & Swiss Croissant
not flagged vegetarian — ingredients mention bacon
Son of Baconator
not flagged vegetarian — ingredients mention beef
Honey Butter Chicken Biscuit
not flagged vegetarian — ingredients mention chicken
Order smarter
Pro Tips: How to Order Vegetarian at Wendy’s
Ask about vegetarian protein options like beans, cheese, or tofu
Request items without meat—many can be made vegetarian
Choose bean-based items for extra protein and fiber
FAQ
Common questions about vegetarian at Wendy’s
Is Wendy’s good for vegetarian diets?
Yes — Wendy’s has 14 vegetarian options, topped by the Plain Baked Potato (Nom Score A).
What’s the best vegetarian option at Wendy’s?
The Plain Baked Potato is the best choice with 270 calories, 7g 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 Cheese Baked Potato with 15g protein (450 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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