Updated: Jun. 15, 2023
Some Wendy's salads can be a healthy eater's BFF—but you have to choose wisely.
While most people might (rightfully) associate Wendy’s with its unique square burgers and deliciously decadent Frostys, our favorite fast food chain does have other, healthier items on the menu. When you need to eat something quick but with a little more protein and fiber, a salad might be a good option, and there are quite a few Wendy’s salads you can try.
All the leafy options are tasty, but if you’re bypassing the burger lineup to save on calories, not every Wendy’s salad is a good option. It’s hard to make the best choice when you’re buzzing through the drive-thru window, so we’ve listed Wendy’s salads (from highest to lowest calorie counts) along with other nutritional content.
The calorie counts include two packets of dressing. Since the dressings all come on the side, you can cut the calories a bit on each salad by using less dressing. While half-salads were some customers’ go-to for cutting down on portion size, Wendy’s discontinued them a couple years ago, so unfortunately those are no longer an option.
Keep things healthy and easy with our homemade 5-ingredient salad recipes.
Comparing Calories in Wendy’s Favorites
To give you some points of reference, here are some other popular choices from the Wendy’s menu:
- Dave’s single burger: 590 calories
- Small chocolate Frosty: 350 calories
- Small fry: 260 calories
- 4-piece chicken nuggets: 180 calories
Calories in Wendy’s Salads
We got the details on every Wendy’s salad. Here they are, from most calories to least.
Wendy’s Southwest Avocado Salad
The Southwest avocado chicken salad may seem a little bit high in fat, but it’s delicious—and it comes with chicken! The protein is sitting pretty on romaine lettuce with pepper jack cheese, diced tomatoes, avocado, applewood smoked bacon and Southwest ranch dressing.
Calories: 700
- 41 grams of protein
- 53 grams of fat
- 6 grams of fiber
To kick your dinner up a notch, try these authentic Southwest recipes.
Wendy’s Taco Salad
If you’re looking for a little crunch and some kick, the taco salad is just the ticket. Along with the salad blend (romaine lettuce, diced tomatoes and shredded cheddar cheese), the taco salad has salsa, sour cream, tortilla chips and Wendy’s famous chili.
Calories: 690
- 29 grams of protein
- 32 grams of fat
- 12 grams of fiber
Craving real tacos after your Wendy’s salad? Try all of our tastiest taco recipes.
Wendy’s Apple Pecan Chicken Salad
This salad is chock-full of red and green apples, dried cranberries, chicken, roasted pecans, crumbled blue cheese and pomegranate vinaigrette.
Calories: 640
- 39 grams of protein
- 29 grams of fat
- 5 grams of fiber
Try our “Wendy’s” Apple Pomegranate Salad—it has pecans and walnuts.
Wendy’s Parmesan Caesar Salad
This Wendy’s salad meal has a blend of romaine lettuce, Italian cheeses, croutons, Parmesan crisps and Caesar dressing, all topped off with a healthy dose of protein in the form of a grilled chicken breast.
Calories: 580
- 43 grams of protein
- 42 grams of fat
- 3 grams of fiber
These are the healthy fast food places you want to head to when you’re in a rush—but still want to eat well!
Our Favorite Wendy's Copycat Recipes
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Burger Americana Recipe photo by Taste of Home
Burger AmericanaGo on a burger road trip in your own backyard. Grill the patties and load them sky-high with your favorite toppings. For instance, peanut butter and bacon make them southern style; coleslaw and tomatoes, a northern version. —Susan Mahaney, New Hartford, New York
Taste of Home
Inspired By: Crispy Chicken NuggetsMy 3-year-old went through a chicken-nuggets-and-french-fries-only stage, so I made these golden nuggets for him. Even the grown-ups like them! —Amanda Livesay, Mobile, Alabama
Get Our Recipe: Parmesan Chicken Nuggets
Caught up in a time crunch? Here's how you canbake chicken nuggets in under 30 minutes!
Photo: Taste of Home
Slow-Cooker ChiliThis hearty slow-cooker chili can cook for up to 10 hours on low in the slow cooker. It's so good to come home to its wonderful aroma after a long day away. —Sue Call, Beech Grove, Indiana
Go to Recipe
Ground Beef Taco Salad Recipe photo by Taste of Home
Ground Beef Taco SaladIn spring we look for something light and refreshing on the menu after the heavier comfort food of winter; this salad is a great solution. —Muriel Bertrand, Shoreview, Minnesota
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Do you know which Wendy's salads are the healthiest? Here they are, ranked.
Taste of Home
I created this chicken sandwich recipe based on a meal my daughter ordered at a restaurant. She likes to dip her sandwich in the extra honey-mustard sauce. —Marilyn Moberg, Papillion, Nebraska
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Cheesy Chili FriesMy family is all about chili fries, but restaurant versions pile on the calories. For a healthier approach, bake the fries and serve them with green onions and avocado. —Beverly Nowling, Bristol, Florida. If you like this, you must try the copycat version of Wendy's chili recipe.
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Chicken Quinoa Salad Recipe photo by Taste of Home
Chicken Quinoa SaladWe pile our favorite gyro fixin’s into nutritious quinoa bowls. Our local gyro guy has a cool but spicy sauce that transforms his sandwiches. It’s a must here, too. —Leah Lyon, Ada, Oklahoma
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Cheesy Stuffed Baked PotatoesThese special stuffed baked potatoes are a hit with my whole family, from the smallest grandchild on up. I prepare them up to a week in advance, wrap them well and freeze. Their flavorful filling goes so nicely with juicy ham slices. —Marge Clark, West Lebanon, Indiana
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Fried Chicken Strips Recipe photo by Taste of Home
Fried Chicken StripsI recently made this recipe of Mom's for my in-laws and they told me it was the "best fried chicken ever." Slicing the chicken breasts into strips cuts down on cooking time and ensures every piece is crunchy and evenly coated. Serve the homemade chicken tenders with your favorite dipping sauce. —Genny Monchamp, Redding, California
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Taste of Home
My favorite memory of eating this dish was when my mom made it for lunch on weekends when we were home from school and could have something other than "brown bag" lunches. Happy memories of childhood and late summer days just make this salad extra special. —Trisha Kruse, Eagle, Idaho
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This is a great kid-friendly recipe that takes only 20 minutes to prepare and cook.—Sharon Haswell, Cheshire, Massachusetts
Get Our Recipe: Ham and Egg Wraps
Inspired By: Southwest Avocado Chicken SandwichI threw these ingredients together on a whim and the sandwich turned out so well, I surprised myself! If you're in a rush, microwave the bacon—just cover it with a paper towel to keep it from spattering too much. —Dana York, Kennewick, Washington
Get Our Recipe: Loaded Grilled Chicken Sandwich
Garlic-Chive Baked FriesYes, you do want fries with that—especially these crispy, golden fries, full of garlic flavor and just a little bit of heat. —Steve Westphal, Wind Lake, Wisconsin
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Taste of Home
Inspired By: Spicy Chicken NuggetsWe devour these spicy chicken nuggets at least once a week. If you want to tone down the heat, skip the chipotle pepper. —Cheryl Cook, Palmyra, Virginia
Get Our Recipe: Spicy Chicken Nuggets
Bacon Cheeseburgers Recipe photo by Taste of Home
Inspired By: BaconatorWhere can you get a juicy burger that is so superior to drive-thru fare? Right in your backyard with this delicious bacon cheeseburger recipe. —Jackie Burns, Silverdale, Washington
Get Our Recipe: All-American Bacon Cheeseburgers
Taste of Home
Bacon 'n' Egg SandwichesI came across this unique grilled combo when I was digging in my mom's recipe box. The crisp bacon, hard-boiled eggs and crunchy green onions make these cozy sandwiches look impressive when company drops by for lunch. Best of all, they're a snap to assemble. —Ann Fuemmeler, Glasgow, Missouri
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