Wendy's Calories (2026): Chili, Wraps, Burgers, Nuggets, Frosty

A Wendy's meal runs from about 455 calories (Grilled Chicken Wrap with Apple Bites) to about 1,630 (Baconator, medium fries, medium Frosty), and the chili is one of fast food's best diet items at 280 calories with 19g of protein. Every number is from Wendy's official US menu pages; where the site disagrees with itself, we use the product page's nutrition table.

Official menu data

Burgers:

Item	Calories	Protein
Jr. Cheeseburger	270	14g
Jr. Bacon Cheeseburger	350	18g
Dave's Single	560	31g
Son of Baconator	590	34g
Dave's Double	810	50g
Baconator	890	59g

Chicken:

Item	Calories	Protein
6-piece Spicy Nuggets	280	15g
Grilled Chicken Wrap	420	28g
10-piece Crispy Nuggets	430	23g
Classic Chicken Sandwich	550	28g
Spicy Chicken Sandwich	560	28g

Sides:

Item	Calories	Protein
Apple Bites	35	0g
Fries, junior / small	210 / 260	4g (small)
Plain Baked Potato	270	7g
Chili, small	280	19g
Fries, medium	350	not published
Chili, large	370	not published
Fries, large	470	not published

Frosty, drinks, breakfast:

Item	Calories	Protein
Chocolate Frosty, junior	190	not published
Chocolate Frosty, small	310	9g
Chocolate Frosty, medium	390	not published
Chocolate Frosty, large	510	not published
Coca-Cola, small / medium / large	180 / 250 / 320	not published
Seasoned Potatoes, small / medium / large	280 / 400 / 510	not published
Sausage, Egg & Cheese Biscuit	590	21g
Breakfast Baconator	680	34g

(Breakfast Baconator shows 630 on Wendy's category tile but 680 on its own product page's nutrition table; we use the product page.)

How to build a low-calorie order

Ranked by impact, from the official numbers:

1. Chili instead of fries: saves 70 to 190 and adds 19g of protein. The single best swap at Wendy's, and few menus have anything like it.
2. Water or zero drink instead of a medium Coke: saves 250.
3. Jr. Bacon Cheeseburger instead of Dave's Single: saves 210 (350 vs 560), still bacon, still a burger.
4. Junior Frosty instead of medium: saves 200 (190 vs 390), and it is the same spoon experience.
5. Grilled Chicken Wrap instead of the fried sandwiches: saves 130 to 140 with identical protein (28g).
6. 6-piece Spicy Nuggets instead of 10-piece Crispy: saves 150 when it is a craving, not a meal.

Five orders under 600 calories

1. The chili double: two small chilis + water. 280 + 280 = 560 calories, 38g protein
2. The junior meal: Jr. Cheeseburger + small chili + water. 270 + 280 = 550 calories, 33g protein
3. The wrap combo: Grilled Chicken Wrap + Apple Bites + water. 420 + 35 = 455 calories, 28g protein
4. The potato and chili: Plain Baked Potato + small chili. 270 + 280 = 550 calories, 26g protein (a Wendy's classic for a reason)
5. The nugget snack-meal: 6-piece Spicy Nuggets + small fries + water. 280 + 260 = 540 calories, 19g protein

Five highest-protein orders

1. Baconator alone: 890 calories, 59g protein
2. Dave's Double alone: 810 calories, 50g protein
3. Son of Baconator + small chili: 590 + 280 = 870 calories, 53g protein
4. Dave's Single + small chili: 560 + 280 = 840 calories, 50g protein
5. Grilled Chicken Wrap + small chili: 420 + 280 = 700 calories, 47g protein, the leanest way to a high-protein Wendy's meal

Real-world orders, broken down

The lean order: "jr bacon cheeseburger, small chili, water"

Component	Calories
Jr. Bacon Cheeseburger	350
Chili, small	280
Total	630

37g protein. Swap the burger for the wrap and it becomes 700 calories at 47g.

The standard order: "dave's single, medium fries, medium coke"

Component	Calories
Dave's Single	560
Fries, medium	350
Coca-Cola, medium	250
Total	1,160

The classic combo; the drink and fries are more than half of it.

The indulgent order: "baconator, medium fries, medium frosty"

Component	Calories
Baconator	890
Fries, medium	350
Chocolate Frosty, medium	390
Total	1,630

59g of protein from the Baconator alone, and also most of a day's calories in one tray.

How to log this in Nouri

Wendy's is where combo defaults do the damage: the burger you chose is half the meal, and the fries-and-Coke that came with it are the other half. Logging by sentence keeps the whole tray honest: "dave's single combo with medium fries and a coke" is one line in Nouri, itemized so the drink is a visible 250 instead of a forgotten one. And when you make the chili swap, log it proudly, it is the rare fast-food line item that improves both columns. Nouri is iPhone (iOS only), and you can try it free.

At the drive-thru, Siri logs it with the phone locked: "Hey Siri, track food in Nouri," then the combo exactly as you ordered it. Photographing the tray works too, and Nouri shows the sentence it read, so you can confirm the drink size before it counts.

Come Sunday evening, the Nouri Report puts that combo in context: your average calories and protein against targets, how many days hit your goal, and a clear focus for next week.

FAQ

How many calories in a Baconator?

890 calories with 59g of protein by Wendy's official product page, the most protein of any single item on the menu. The Son of Baconator is 590 with 34g.

How many calories in Wendy's chili?

280 for a small with 19g of protein; 370 for a large. It is the best protein-per-calorie item at Wendy's and one of the best in fast food.

How many calories in a Dave's Single?

560 calories, 31g protein. The Dave's Double is 810 with 50g.

How many calories in a Wendy's Frosty?

Chocolate: 190 (junior), 310 (small), 390 (medium), 510 (large), per the official size listings.

How many calories in Wendy's nuggets?

430 for the 10-piece crispy (23g protein), 280 for the 6-piece spicy (15g).

What is the healthiest thing at Wendy's?

The chili, by ratio: 19g protein for 280 calories. As meals, the Grilled Chicken Wrap with Apple Bites (455) or a Jr. Cheeseburger with small chili (550) are real meals under 600.

Does Wendy's have a grilled chicken sandwich?

Not on the current US national menu; the grilled option is the Grilled Chicken Wrap at 420 calories, 28g protein.

How many calories in Wendy's fries?

210 (junior), 260 (small), 350 (medium), 470 (large), per the official size data.

How many calories in a Jr. Bacon Cheeseburger?

350 calories with 18g protein, the strongest small-burger value on the menu.

How many calories in the Breakfast Baconator?

680 by its own product page's nutrition table (Wendy's category tile shows 630; we report the product page). 34g protein.

Is Wendy's good for a high-protein diet?

Unusually good: the Baconator line and the chili give multiple 47-to-59g-protein orders, and the chili does it lean. Pair any burger with chili instead of fries and the protein column jumps while calories drop.

How many calories in a baked potato from Wendy's?

270 plain, with 7g of protein; potato plus small chili is the classic 550-calorie combo.

What is the easiest way to track Wendy's calories?

Log the whole combo as one line in Nouri, typed like a note or spoken to Siri at the drive-thru. Nouri returns calories and macros immediately and shows how it got each item, and the weekly Nouri Report adds up how your week actually went.

Order off the tables, then log the tray in Nouri as one sentence, drink and fries included. Foundations in Calorie Counting 101; for the other burger chains, see the McDonald's calorie guide and In-N-Out calories.

Sources

• Wendy's official US menu product pages, e.g. order.wendys.com/.../baconator, chili, classic-chocolate-frosty, and the equivalent page per item (all checked September 26, 2026)
• Protein listed only where Wendy's site publishes it for that size; dashes mean not published, not zero
• All combo totals are sums of the official per-item values above