The short version
- A Cobb Salad with its ranch dressing has 38 g protein for 660 kcal, and 37 g of that comes from the salad itself.
- A Double Stack with Apple Bites is 23 g protein for 415 kcal.
- A small Chili has 19 g protein and 280 kcal, a warm, soft option on a small appetite.
- The Bacon Breakfast Burrito has 2,140 mg sodium, close to the FDA Daily Value of 2,300 mg for a whole day.
Jump to a section
- What’s the highest-protein order at Wendy’s?
- What’s a balanced high-protein Wendy’s meal?
- What’s a lighter high-protein Wendy’s order?
- What’s the best high-protein Wendy’s breakfast?
- What should I order at Wendy’s on a small appetite?
- How do you order at Wendy’s for a small appetite?
- How much sodium is in a Wendy’s meal?
- How does Imi help?
Wendy’s has more high-protein options than its burgers, including salads, chili and a baked potato. This guide gives five orders with the protein and calories added up. Each one lists its items, so you can rebuild it in the app or at the counter.
Numbers from Wendy’s nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein order at Wendy’s?
A Dave’s Double has 50 g protein for 810 kcal, one of the highest-protein burgers on the menu.
Order: Dave’s Double and Apple Bites
| Item | Protein | Calories |
|---|---|---|
| Dave’s Double | 50 g | 810 kcal |
| Apple Bites | 0 g | 35 kcal |
| Total | 50 g | 845 kcal |
It’s a big meal. 4 PC. Tenders have 44 g protein for 560 kcal, and 3 PC. Tenders have 33 g for 420 kcal.
What’s a balanced high-protein Wendy’s meal?
A Cobb Salad with its ranch dressing has 38 g protein for 660 kcal.
Order: Cobb Salad, dressing on the side
| Item | Protein | Calories |
|---|---|---|
| Cobb Salad (salad only) | 37 g | 410 kcal |
| Ranch Dressing (1 packet) | 1 g | 250 kcal |
| Total | 38 g | 660 kcal |
Wendy’s lists the dressing as its own packet, so using half the packet is easy. The Parmesan Caesar Salad has 31 g protein and 270 kcal before its Caesar dressing, which adds 240 kcal.
Order: Grilled Chicken Ranch Wrap and Apple Bites
| Item | Protein | Calories |
|---|---|---|
| Grilled Chicken Ranch Wrap | 28 g | 420 kcal |
| Apple Bites | 0 g | 35 kcal |
| Total | 28 g | 455 kcal |
What’s a lighter high-protein Wendy’s order?
A Double Stack with Apple Bites gives you 23 g protein for 415 kcal.
Order: Double Stack and Apple Bites
| Item | Protein | Calories |
|---|---|---|
| Double Stack | 23 g | 380 kcal |
| Apple Bites | 0 g | 35 kcal |
| Total | 23 g | 415 kcal |
Another good pairing is a small Chili with a Plain Baked Potato, for 26 g protein and 550 kcal. The potato has 7 g protein, 270 kcal and only 40 mg sodium.
What’s the best high-protein Wendy’s breakfast?
A Bacon, Egg & Swiss Croissant has 18 g protein for 420 kcal.
Order: Bacon, Egg & Swiss Croissant
| Item | Protein | Calories |
|---|---|---|
| Bacon, Egg & Swiss Croissant | 18 g | 420 kcal |
| Total | 18 g | 420 kcal |
For more protein, the Breakfast Burrito, Bacon has 32 g protein and 700 kcal, but also 2,140 mg sodium. The Sausage, Egg & Swiss Croissant has 21 g protein and 590 kcal. Wendy’s breakfast items are lower in protein than its lunch menu, so a high-protein lunch can balance it out.
What should I order at Wendy’s on a small appetite?
A small Chili has 19 g protein for 280 kcal, and it’s warm and easy to eat slowly.
Order: small Chili
| Item | Protein | Calories |
|---|---|---|
| Chili (small) | 19 g | 280 kcal |
| Total | 19 g | 280 kcal |
It’s a good size for a day you’re not hungry, or a gentle day on a GLP-1 medicine. 4 PC. Chicken Nuggets are another small option, at 9 g protein and 170 kcal.
How do you order at Wendy’s for a small appetite?
Pick a single item or a Jr. size, eat the protein first and keep sauces on the side.
- Go small. A small Chili, Jr. Hamburger (12 g protein, 230 kcal) or 4 PC. nuggets is easier than a combo.
- Protein first. Start with the chicken, beef or chili, then see how you feel.
- Dressing and sauces on the side. Use part of the packet.
- Swap the fries. Apple Bites are 35 kcal. Small Natural-Cut Fries are 260 kcal and 4 g protein.
- Save some. A wrap or half a salad keeps well for later.
The GLP-1 eating out guide and the not hungry guide have more ideas for smaller-appetite days.
How much sodium is in a Wendy’s meal?
Many Wendy’s sandwiches, sides and breakfast items have more than 1,000 mg sodium each, and the FDA Daily Value is 2,300 mg for the whole day.
From Wendy’s numbers:
- Breakfast Burrito, Bacon. 2,140 mg.
- Classic Chicken Sandwich. 1,630 mg.
- Dave’s Double. 1,410 mg.
- Chili (small). 1,050 mg.
- Plain Baked Potato. 40 mg.
The Cobb Salad order above comes to 1,170 mg with the whole dressing packet. The Double Stack order is 770 mg.
Try this
A small Chili as a side for extra proteinApple Bites instead of friesDressing on the sideA plain baked potato with chiliHow does Imi help?
Imi does the adding up for you, so a Wendy’s stop still fits your day.
- Ask Imi before you go. Ask what to get at Wendy’s for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you ate.
- The rest of the day rebalances. Imi adjusts your other meals, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. To set your numbers, work out your macros.
Wendy’s is a trademark of its owner. Imi isn’t affiliated with Wendy’s.
