Wendy’s Salads—Which Is the Healthiest?

Some Wendy's salads can be a healthy eater's BFF—but you have to choose wisely.

Wendy’s offers nearly as many salad varieties as it does those unique, square burgers. Is that little pigtailed girl—Wendy is a real person, by the way—trying to tell us something?

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 choice. It’s hard to make the best choice when you’re buzzing through the drive-thru window, so we’ve listed the Wendy’s salads (from highest to lowest calorie counts) along with other nutritional content.

The calorie counts include two packets of dressing for the full salads and one packet for the half salads and sides. Since the dressings all come on the side, you can cut the calories a bit on each salad by cutting down on the dressing.

Go all out and try our Wendy’s copycat 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: 570 calories
  • Small chocolate Frosty: 350 calories
  • Small fry: 320 calories
  • Four-piece chicken nuggets: 170 calories

The Calories in Wendy’s Salads

wendys taco saladvia menu.wendys.com

Wendy’s Taco Salad

If you’re getting the taco salad, you might as well go all the way and get the full size because half isn’t even close to half the calories. Along with the signature lettuce blend (iceberg and romaine lettuce, spinach and a bunch of other greens), the taco salad has shredded cheddar cheese, diced tomatoes, salsa, sour cream, tortilla chips and chili.

Calories in the half order: 430

  • 16 grams of protein
  • 19 grams of fat
  • 8 grams of fiber

Calories in the full order: 610

  • 28 grams of protein
  • 27 grams of fat
  • 12 grams of fiber

Craving real tacos after your Wendy’s salad? Try all of our tastiest taco recipes.

wendys southwest avocado chicken saladvia menu.wendys.com

Wendy’s Southwest Avocado Chicken Salad

The half size of the Southwest avocado chicken salad isn’t that much more than the side salads—and it comes with chicken! The protein is sitting pretty on the signature lettuce blend with pepper jack cheese, diced tomatoes, avocado, applewood smoked bacon and Southwest ranch dressing.

Calories in the half order: 300

  • 22 grams of protein
  • 21 grams of fat
  • 4 grams of fiber

Calories in the full order: 600

  • 43 grams of protein
  • 41 grams of fat
  • 7 grams of fiber

To kick your dinner up a notch, try these authentic Southwest recipes.

wendys apple pecan chicken saladvia menu.wendys.com

Wendy’s Apple Pecan Chicken Salad

Here, they load on red and green apples, dried cranberries, chicken, roasted pecans, crumbled blue cheese and pomegranate vinaigrette.

Calories in the half order: 340

  • 20 grams of protein
  • 17 grams of fat
  • 4 grams of fiber

Calories in the full order: 570

  • 39 grams of protein
  • 24 grams of fat
  • 6 grams of fiber

Try our “Wendy’s” Apple Pomegranate Salad—it has pecans and walnuts.

wendys parmesan caesar saladvia menu.wendys.com

Wendy’s Parmesan Caesar Chicken Salad

Like the caesar side salad, this Wendy’s salad meal has a blend of romaine lettuce, grape tomatoes, Italian cheeses, croutons and caesar dressing. But it also has grilled chicken breast.

Calories in the half order: 320

  • 29 grams of protein
  • 20 grams of fat
  • 4 grams of fiber

Calories in the full order: 560

  • 51 grams of protein
  • 35 grams of fat
  • 5 grams of fiber

Did you know Wendy’s baked potatoes are exclusive only to that chain? Here’s why.

wendys garden side saladvia menu.wendys.com

Wendy’s Garden Side Salad

The meatless garden side salad comes with cheddar cheese, tomatoes, croutons and ranch dressing on the signature lettuce blend. It’s hands-down one of the best Wendy’s salads you can order.

Calories: 260

  • 7 grams of protein
  • 18 grams of fat
  • 3 grams of fiber

Now that you know the deets on Wendy’s salads, check out our best restaurant copycat recipes, and make them at home.

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Cathryn Jakicic
Cathy Jakicic has written about everything from business and bacteria to beads and baking in her career —but she greatly prefers the last two. She is a baker and a crafter and loves to try new recipes for both.