If you’ve been trying to reduce your salt intake, you might now wonder what you can and can’t eat at Wendy’s and stay on track. We know the answer. Check out our guide to the lowest sodium items on the Wendy’s menu. Plus, we’ve also found some other healthy options at Wendy’s that cut both salt and elements like saturated fat, sugar, or calories.
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The Absolute Lowest Sodium Choice At Wendy’s
If your main goal is to consume the least amount of sodium possible, the best main menu item you can order in Wendy’s is the 4pc Chicken Nuggets, as these only contain 380mg.
Admittedly, this is partly because the portion is very small, so you’ll probably want to add a side to that – and, if you do, pick the Plain Baked Potato. You’ll add some healthy carbs and fiber- and just 40mg of extra sodium to your meal, taking the total sodium level of your meal to 420mg.
Or, you could add the Sour Cream and Chive Baked Potato (which has just 55mg of sodium) and still be well under the average of 737mg a meal that we use as a cut-off for ‘low sodium’ in these posts. Obviously, though, you need to stick to whatever limit your medical team suggests.
Other Low-Sodium Options At Wendy’s
If you’re not in the mood for chicken nuggets, don’t panic; there are other lower-sodium foods to choose from at Wendys – and a few others that are doable if you watch your intake carefully at your other meals.
But here are the 10 lowest sodium menu items after the chicken nuggets.
|4pc Spicy Chicken Nuggets
|Jr. Cheeseburger Deluxe
|Jr. Bacon Cheeseburger
|Crispy Chicken Sandwich
|Bacon Double Stack
|Crispy Chicken BLT
4 More Sodium-Savvy Tips For Wendys
Keep Your Fries Nude!
A small side of fries at Wendy’s has 470mg of sodium, but if you start looking at the topped fries, that number can more than double. The Chilli Cheese Fries, for example, have 1330mg of sodium – you could have a plain fries AND a burger for less than that.
Ask for No Salt Fries
Wendy’s salts their fries with sea salt after cooking, so you can ask for a no-salt serving. It’s hard to say exactly how much it would cut your sodium as the fries have salt in the ingredients as well as as a topping, but every little helps, right?
Salads are Not Healthier
While eating more veggies is a good thing when you’re on a lower-sodium diet, the salads at Wendy’s are not the best choice to get your greens – the lowest sodium salad is the Parmesan Caesar, which is 960mg before you add the dressing.
The all Natural Lemonade is the lowest sodium cold beverage with just 25mg of sodium.
Low Sodium – And Healthy – Options at Wendys
Limiting sodium is one thing, but if you’re also watching other nutritional information like how much fat or calories a dish contains, it can take a bit of jiggling to work out the healthiest choices to order – but don’t worry, we’ve done it for you.
The Lowest Sodium, Lowest Saturated Fat Choice
The lowest sodium, lowest saturated fat main menu item at Wendy’s is once again the 4pc Chicken Nuggets. They only contain 2.5 grams of saturated fat and 380mg of sodium.
Again, you’ll probably want to add the lowest sodium side (Plain Baked Potato containing 40mg of sodium and no saturated fat).
Or, if you’re looking for a more substantial meal, it might surprise you that you can also choose the Jr. Hamburger, which is both low in saturated fat (4 grams) and sodium (420mg). Again, you could easily combine that with a baked potato.
The Lowest Sodium, Lowest Calorie Option
It’s the Nuggets again – they only contain 180 calories. But you could also have the Jr. Hamburger or Jr. Cheeseburger Deluxe – both more filling and won’t add too many calories to your meal.
The Jr. Hamburger contains 420mg of sodium and 250 calories. Meanwhile, the Jr. Cheeseburger Deluxe contains 610mg of sodium and 340 calories. This gives you enough wiggle room to order our old friend, the Plain Baked Potato (270 calories), too.
The Lowest Sodium, Lowest Sugar Option At Wendy’s
Wendy’s has a good range of low-sodium, low-sugar main menu items. Two of the top 10 lowest sodium menu items at Wendy’s contain 0 grams of sugar.
Those two items are the 4pc Chicken Nuggets and the 4pc Spicy Chicken Nuggets.
However, you could also add the Sour Cream and Chive Baked Potato (55mg of sodium and 4 grams of sugar) to take your meal to 735mg of sodium and 8 grams of sugar.
The Lowest Sodium Vegetarian/Vegan Choice
Unfortunately, Wendy’s USA isn’t the best option for a balanced vegetarian meal. You can order the Sour Cream Baked Potato, which is a very low 55mg of sodium, or the Cheese Baked Potato, which has just 400mg of sodium, and a serving of Apple Bites (zero sodium) – although that might not fill you up.
The Lowest Sodium Gluten-Free Option At Wendy’s
As with vegetarians, the lowest sodium choice at Wendy’s would be the Sour Cream Baked Potato or the Cheese Baked Potato and Apple Bites, all of which are which are gluten-free by ingredient.
The Chilli is also gluten-free, but it is pretty high in sodium (910mg). If you have a Chilli craving (and if you’re like me, you will be – I always order the chili), the Chilli and Cheese Baked Potato is a lower sodium choice at 840mg – and likely to be more filling.
Of course, with fast food, there’s often a risk of cross-contamination, so the above may not be suitable if you are coeliac rather than avoiding gluten for other reasons.
Now you’ve gone through this article; you should hopefully know what to order the next time you visit Wendy’s.
If you do have any questions, though feel free to ask them in the comments.
What to Read Next
If you’re a burger fan, then you might also want to take a look to our guide to low-sodium choices in Burger King.
Or, if you’ve having a Big Mac moment, we’ve also got the numbers you need for McDonalds.
Did you know that craving salt can be a sign of stress – see more about that in our guide to stopping food cravings.
Who is The Wellness Nerd?
My name is Helen Foster, and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail, and more. I have also written 16 books on health and nutrition.