High-protein picks at Wendy's

The biggest burger is not the whole game.

Strong ratio

3 PC.

More protein than plain nuggets for fewer calories.

1 of 11. Left and right arrow keys work too.

Wendy's orders ranked by protein per calorie

Top pick: Tenders (3 PC.), 33 g protein for 420 calories.

#	Item	Protein	Calories	Protein per 100 cal	Sodium
1	Tenders3 PC.	33 g	420	7.9 g	1,050 mg
2	Tenders4 PC.	44 g	560	7.9 g	1,390 mg
3	ChiliSmall	19 g	280	6.8 g	1,050 mg
4	ChiliLarge	25 g	370	6.8 g	1,390 mg
5	Grilled Chicken Ranch Wrap	28 g	420	6.7 g	1,100 mg
6	Baconator	59 g	890	6.6 g	1,580 mg
7	Dave's Triple	72 g	1,100	6.5 g	1,830 mg
8	Parmesan Caesar Salad	34 g	520	6.5 g	1,240 mg
9	Dave's Double	50 g	810	6.2 g	1,410 mg
10	Apple Pecan Salad	31 g	510	6.1 g	1,160 mg
11	Double Stack	23 g	380	6.1 g	770 mg
12	Son of Baconator	34 g	590	5.8 g	1,210 mg
13	Cobb Salad	38 g	660	5.8 g	1,180 mg
14	Dave's Single	31 g	560	5.5 g	1,170 mg
15	Spicy Chicken Nuggets10 PC.	26 g	470	5.5 g	1,190 mg
16	Asiago Ranch Club Sandwich, Classic	37 g	670	5.5 g	1,830 mg
17	Spicy Chicken Nuggets6 PC.	15 g	280	5.4 g	720 mg
18	Chicken Nuggets10 PC.	23 g	430	5.3 g	900 mg
19	Asiago Ranch Club Sandwich, Spicy	36 g	680	5.3 g	1,700 mg
20	Jr. Bacon Cheeseburger	18 g	350	5.1 g	650 mg
21	Classic Chicken Sandwich	28 g	550	5.1 g	1,630 mg
22	Spicy Chicken Sandwich	28 g	560	5.0 g	1,500 mg
23	Breakfast Baconator	30 g	630	4.8 g	1,410 mg
24	Breakfast Burrito, Bacon	32 g	700	4.6 g	2,140 mg
25	Jr. Cheeseburger Deluxe	15 g	330	4.5 g	700 mg

Sodium over 1,500 mg in red.

Source: Wendy's nutrition page, US menu, October 21, 2026. Not affiliated with Wendy's.

What is a high-protein Wendy's order?

Tenders are a strong starting point: 33 g protein for 420 calories. Dipping sauces are separate.

Is the Wendy's Baconator high protein?

Yes. It has 59 g protein and 890 calories. Tenders offer more protein per calorie.

Is Wendy's chili high protein?

The small chili has 19 g protein and 3 g fiber. Its 1,050 mg sodium still counts.

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