5 Wendy’s menu items under 500 calories

user-gravatar Headshot
Updated Mar 11, 2016

If you’re a calories counter, knowing what to order at fast food locations can be tricky.

These five menu items from Wendy’s are below 500 calories. Most of these would only qualify as a snack if you’re really hungry, but knowing the numbers can help you navigate the menu better.

1. Junior Bacon Cheeseburger

The Junior Bacon Cheeseburger has a junior hamburger patty, american cheese, applewood smoked bacon, lettuce, tomato, and mayonnaise in a sandwich bun. As far as Wendy’s burgers go, this one is more of a quick snack, but it comes in below 500 calories with 380 calories. The downside to this snack is the punch it packs in its sodium levels: This small burger manages to have 850 miligrams of sodium.

  • Calories: 380
  • Calories From Fat: 22 grams
  • Saturated Fat: 8 grams
  • Trans Fat: 1 gram
  • Polyunsaturated Fat: 5 grams
  • Monounsaturated Fat: 8 grams
  • Cholesterol: 65 miligrams
  • Sodium: 850 miligrams 
  • Potassium: 310 miligrams
  • Carbohydrates: 26 grams
  • Sugar: 5 grams
  • Fiber: 1 gram
  • Protein: 19 grams
  • Vitamin A: 10% DV
  • Vitamin C: 10% DV
  • Calcium: 10% DV
  • Iron: 15% DV

2. 4-piece Chicken Nuggets

The four-piece chicken nuggets come with the choice of creamy sriracha dipping sauce, barbecue dipping sauce, honey mustard dipping sauce, sweet and sour dipping sauce or buttermilk ranch dipping sauce. It has 180 calories with 390 milligrams of sodium.

  • Calories: 180
  • Calories From Fat: 110
  • Total Fat: 13 grams
  • Saturated Fat: 2.5 grams
  • Trans Fat: 0 grams
  • Polyunsaturated Fat: 6 grams
  • Monounsaturated Fat: 3.5 grams
  • Cholesterol: 30 miligrams
  • Sodium: 390 miligrams
  • Potassium: 135 miligrams
  • Carbohydrates: 10 grams
  • Sugar: 0 grams
  • Fiber: 1 gram
  • Protein: 10 grams
  • Vitamin A: 0% DV
  • Vitamin C: 2% DV
  • Calcium: 0% DV
  • Iron: 0% DV

3. Asian Cashew Chicken Salad, Half Size

The Asian Cashew Chicken Salad has grilled chicken breast with light spicy Asian chili vinaigrette and spicy roasted cashews. It has 240 calories with 570 miligrams of sodium, and has the lowest sodium level of all Wendy’s fresh-made salad options.

  • Calories: 240
  • Calories From Fat: 90
  • Total Fat: 10 grams
  • Saturated Fat: 1.5 grams
  • Trans Fat: 0 grams
  • Polyunsaturated Fat: 2.5 grams
  • Monounsaturated Fat: 4 grams
  • Cholesterol: 50 miligrams
  • Sodium: 570 miligrams
  • Potassium: 650 miligrams
  • Carbohydrates: 19 grams
  • Sugar: 10 grams
  • Fiber: 4 grams
  • Protein: 20 grams
  • Vitamin A: 70% DV
  • Vitamin C: 50% DV
  • Calcium: 6% DV
  • Iron: 10% DV

4. Caramel Iced Coffee, Large
1
Caramel is one of the most popular coffee flavors, and the Wendy’s large Caramel Iced Coffee has 240 calories and just 45 miligrams of sodium.

  • Calories: 240 
  • Calories From Fat: 70
  • Total Fat: 8 grams
  • Saturated Fat: 5 grams
  • Trans Fat: 0 grams
  • Polyunsaturated Fat: 0 grams
  • Monounsaturated Fat: 2.5 grams
  • Cholesterol: 25 miligrams
  • Sodium: 45 miligrams
  • Potassium: 320 miligrams
  • Carbohydrates: 40 grams
  • Sugar: 36 grams
  • Fiber: 0 grams
  • Protein: 3 grams
  • Vitamin A: 4% DV
  • Vitamin C: 0% DV
  • Calcium: 8% DV
  • Iron: 0% DV

5. Classic Chocolate Frosty, Medium

The Frosty is a Wendy’s menu staple. When you need to satisfy your sweet tooth, you can order a medium-sized Classic Chocolate Frosty, which has 460 calories and 210 miligrams of sodium.

  • Calories: 460
  • Calories From Fat: 110
  • Total Fat: 12 grams
  • Saturated Fat: 8 grams
  • Trans Fat: 0.5 grams
  • Polyunsaturated Fat: 0 grams
  • Monounsaturated Fat: 2.5 grams
  • Cholesterol: 50 miligrams
  • Sodium: 210 miligrams
  • Potassium: 850 miligrams
  • Carbohydrates: 76 miligrams
  • Sugar: 63 grams
  • Fiber: 0 grams
  • Protein: 13 grams
  • Vitamin A: 20% DV
  • Vitamin C: 10% DV
  • Calcium: 45% DV
  • Iron: 15% DV