It’s not hard to find items on the Wendy’s nutrition chart that can
satisfy your hunger and yet not leave you riddled with guilt for giving
in to a quick fast food fix.
Wendy’s offers a selection of foods, including salads, baked potatoes
and chili that can help you stay off the hamburgers and yet not leave
Let’s take a look at some of the calorie values on the Wendy’s
nutrition chart and see what looks good and what is full of trans fat.
We’ll start with the basic hamburger and fries. If you stick with the
regular hamburger with everything on it (430 calories) and a small
fries (340 calories) you are in for a total of 770 calories,
and 34 grams of fat. On a 2000 calorie-a-day diet, a normal, healthy
person can consume between 40 – 70 grams of fat a day. So a hamburger
lunch with fries at Wendy’s still leaves you with room to maneuver.
With a modest breakfast of cereal, oatmeal or whole wheat bread, and a
salad with some fish or lean chicken for dinner, you should be able to
get away with this and not gain weight.
If you upgrade though, you could be in trouble. A large fries has 550
calories and a Triple Everything with Cheese has 980 calories. This
will give you a total of 1530 calories with 86 grams of fat.
Add on a medium Chocolate Frosty for 440 calories, with 11 grams of fat
and your total will be 1970 calories, an entire day’s allowance, with
97 of those from fat, which puts your fat ratio over the top and firmly
into the weight gaining zone.
There are plenty of good choices on the Wendy’s nutrition chart that
will allow you to keep things under control however. A plain baked
potato, 270 calories, has no fat at all. If you add a small chili for
220 calories to spice that up you will be under 500 calories for lunch
with only 6 grams of fat total. Add a side salad for 35 calories, and
fat free French dressing for 70 calories and you will be eating a
respectable 595 calories with a filling and well-balanced meal that is
low in fat.
Be careful of the salad dressings and dipping sauces in any restaurant,
because these are usually dripping with full fat calories. On the
Wendy’s nutrition chart the highest fat and calorie value is in the
blue cheese and thousand island dressings which have 230 calories each,
and gram counts in the 22-24 range. The honey mustard nugget dipping
sauce has 130 calories and the heartland ranch dipping sauce has 160.
But the barbecue nugget sauce is a good choice with only 50 calories.
As far as other items on the menu, Wendy’s nutrition guide lists the
ultimate chicken grill sandwich as a good choice with 320 calories and
7 grams of fat, but the chicken club sandwich weighs in at 540 calories
with 25 grams of fat. Be careful of the chicken club if you add fries
to your order.
Wendy's Nutrition facts say It's OK to get fast food if you're careful
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