The Wendy’s nutrition chart — calories, fat, carbs, protein and sodium for 39 core items, taken from Wendy’s current published nutrition data (2026). One honesty note before the tables: a few trackers still list the Dave’s Single at 590 calories from older data; the current document lists 560, and this page uses the current figure throughout. Sodium and sugar figures are included where Wendy’s publishes them; where no consistent current source exists for a figure, it is omitted rather than guessed.
Burgers: Calories, Fat, Carbs & Protein
The burger board in full. The Jr. Hamburger is the lightest burger at 230 calories; the Big Bacon Classic Triple is the peak at 1,140 calories and 77 g of protein — and at 2,000 mg of sodium, it is also the saltiest single item on the menu. The Dave’s Single is the balanced pick: 560 calories, 31 g of protein, 1,170 mg of sodium.
| Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Dave’s Single | 560 | 34 g | 37 g | 31 g | 1,170 mg |
| Dave’s Double | 810 | 52 g | 37 g | 50 g | 1,410 mg |
| Dave’s Triple | 1100 | 74 g | 38 g | 72 g | 1,830 mg |
| Baconator | 890 | 58 g | 36 g | 59 g | 1,580 mg |
| Son of Baconator | 590 | 36 g | 35 g | 34 g | 1,220 mg |
| Big Bacon Classic | 610 | 37 g | 38 g | 35 g | 1,340 mg |
| Big Bacon Classic Double | 860 | 55 g | 38 g | 55 g | 1,570 mg |
| Big Bacon Classic Triple | 1140 | 77 g | 38 g | 77 g | 2,000 mg |
| Jalapeño Ranch Cheeseburger, Single | 570 | 35 g | 36 g | 31 g | 1,230 mg |
| Pretzel Bacon Pub Cheeseburger | 780 | 46 g | 52 g | 40 g | 1,340 mg |
| Jr. Hamburger | 230 | 10 g | 24 g | 12 g | 470 mg |
| Jr. Cheeseburger | 270 | 13 g | 25 g | 14 g | 660 mg |
| Jr. Cheeseburger Deluxe | 330 | 19 g | 26 g | 15 g | 700 mg |
| Double Stack | 380 | 21 g | 25 g | 23 g | 770 mg |
| Jr. Bacon Cheeseburger | 350 | 21 g | 24 g | 18 g | 640 mg |
| Bacon Double Stack | 420 | 24 g | 25 g | 26 g | 880 mg |
Chicken, Nuggets & Tenders
The chicken board is protein-heavy and sodium-heavy: the 4-piece tenders carry 44 g of protein and 1,390 mg of sodium, and the Asiago Ranch Club (classic) is the saltiest sandwich at 1,830 mg. The lightest chicken item is the 4-piece nuggets at 170 calories; the Grilled Chicken Wrap is the best protein-per-calorie pick at 28 g for 420 calories.
| Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Classic Chicken Sandwich | 550 | 25 g | 55 g | 28 g | 1,630 mg |
| Spicy Chicken Sandwich | 560 | 26 g | 55 g | 28 g | 1,500 mg |
| Grilled Chicken Wrap | 420 | 16 g | 41 g | 28 g | 1,100 mg |
| Asiago Ranch Club, Classic | 670 | 34 g | 56 g | 37 g | 1,830 mg |
| Asiago Ranch Club, Spicy | 680 | 35 g | 56 g | 36 g | 1,700 mg |
| Crispy Chicken BLT | 420 | 23 g | 34 g | 20 g | 940 mg |
| Crispy Chicken Sandwich | 340 | 17 g | 32 g | 15 g | 640 mg |
| 4 PC. Chicken Nuggets | 170 | 11 g | 9 g | 9 g | 360 mg |
| 6 PC. Chicken Nuggets | 260 | 16 g | 13 g | 14 g | 540 mg |
| 10 PC. Chicken Nuggets | 430 | 27 g | 22 g | 23 g | 900 mg |
| 4 PC. Spicy Chicken Nuggets | 190 | 12 g | 9 g | 10 g | 480 mg |
| 6 PC. Spicy Chicken Nuggets | 280 | 18 g | 13 g | 15 g | 720 mg |
| 10 PC. Spicy Chicken Nuggets | 470 | 31 g | 22 g | 26 g | 1,190 mg |
| 3 PC. Tenders | 420 | 22 g | 22 g | 33 g | 1,050 mg |
| 4 PC. Tenders | 560 | 30 g | 29 g | 44 g | 1,390 mg |
Salads & Sides
Salad calories below are for the salad without dressing — the dressing packet adds roughly 100–250 calories, so the Parmesan Caesar with its full dressing runs to about 520 calories rather than the 270 shown. The plain baked potato is the lightest side with any substance at 270 calories and just 40 mg of sodium; the chili is the saltiest side at 1,050 mg for a small.
| Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Parmesan Caesar Salad | 270 | 11 g | 12 g | 31 g | 790 mg |
| Cobb Salad | 410 | 23 g | 16 g | 37 g | 860 mg |
| Apple Pecan Salad | 420 | 22 g | 27 g | 30 g | 980 mg |
| Taco Salad | 470 | 25 g | 36 g | 27 g | 1,180 mg |
| Jr. Natural-Cut Fries | 260 | 12 g | 35 g | 4 g | 420 mg |
| Chili (Small) | 280 | 12 g | 24 g | 19 g | 1,050 mg |
| Plain Baked Potato | 270 | 0 g | 61 g | 7 g | 40 mg |
| Baconator Fries | 450 | 25 g | 42 g | 14 g | 1,000 mg |
Protein Rankings & Lightest Picks
Most protein: Big Bacon Classic Triple (77 g), Dave’s Triple (72 g), Baconator (59 g), Big Bacon Classic Double (55 g), Dave’s Double (50 g). Lightest overall: Apple Bites (35 cal), Jr. Hamburger (230 cal), Jr. Cheeseburger (270 cal), plain baked potato (270 cal), 4-piece nuggets (170 cal). Best protein per calorie: Grilled Chicken Wrap (28 g / 420 cal), 3-piece tenders (33 g / 420 cal), Parmesan Caesar salad without dressing (31 g / 270 cal). Sodium watch: three items clear 1,800 mg — Big Bacon Classic Triple (2,000 mg), Dave’s Triple (1,830 mg) and Asiago Ranch Club Classic (1,830 mg) — against a 2,300 mg daily reference.
Wendy’s Allergen Summary
The short version: burgers contain milk, egg, wheat, soy and sesame; chicken sandwiches and nuggets contain wheat, egg, milk and soy; the Caesar salad dressing contains fish (anchovy); the Frosty is milk-based; the chili is soy-based. Wendy’s cooks on shared equipment in shared fryers, so cross-contact is always possible. The full category table is on the Wendy’s menu page, and the official per-item guide is on wendys.com.
Frequently Asked Questions
How many calories are in a Dave’s Single?
560 calories, with 34 g of fat, 37 g of carbs, 31 g of protein and 1,170 mg of sodium, per Wendy’s current published nutrition data. Older trackers list 590 calories from earlier documents — the current figure is 560.
What is the lowest-calorie item at Wendy’s?
Apple Bites at 35 calories. Among mains, the Jr. Hamburger is the lightest at 230 calories, and the 4-piece chicken nuggets are the lightest chicken item at 170 calories.
How many calories are in a Baconator?
890 calories, with 58 g of fat, 36 g of carbs, 59 g of protein and 1,580 mg of sodium. The Son of Baconator is the smaller version at 590 calories.
Does Wendy’s publish full nutrition information?
Yes — Wendy’s publishes a full nutrition document with calories, fat, carbs, protein, sodium and allergens for every item, and the same data is in the app. This page uses that document’s 2026 figures.
Which Wendy’s salad has the most protein?
The Parmesan Caesar salad, at 31 g of protein (270 calories without dressing, about 520 with the full dressing packet). The Cobb salad is next at 37 g of protein but 410 calories without dressing.
Conclusion
Wendy’s nutrition is a story of two menus: the light end (Jr. Hamburger at 230 calories, Apple Bites at 35, the Grilled Chicken Wrap at 420 with 28 g of protein) and the heavy end (the Big Bacon Classic Triple at 1,140 calories and 2,000 mg of sodium). The Dave’s Single sits in the middle at 560 calories and 31 g of protein — the balanced pick. For prices, see the Wendy’s menu page; for deals, the Wendy’s coupons page; for the hidden builds, the Wendy’s secret menu page. Compare with the McDonald’s nutrition page and the Burger King nutrition page.
