What Healthy Sides Does Wendy's Have? The Top Nutritious Options

October 23, 2025 •

3 min read

According to Wendy's official nutrition information, a plain baked potato has just 270 calories and is an excellent source of fiber, making it a surprisingly wholesome alternative to fries and a prime example of what healthy sides Wendy's has to offer. Making informed choices at fast-food restaurants is key to maintaining a balanced diet, and Wendy's provides several options that can fit a healthier lifestyle with a few simple customizations.

Quick Summary

This guide breaks down the most nutritious side dishes on the Wendy's menu, including the plain baked potato, apple bites, chili, and side salad. It provides calorie and sodium information for each and offers practical tips for customization to help you make smarter and healthier fast-food choices.

Key Points

Plain Baked Potato: A high-fiber, low-sodium side when ordered without high-fat toppings like cheese or sour cream.
Wendy's Chili: Offers significant protein and fiber, but be mindful of its high sodium content; skip the cheese and crackers.
Side Garden Salad: A fresh, low-calorie choice that can be kept healthy by using a light dressing sparingly or asking for it on the side.
Apple Bites: A simple, natural, and very low-calorie side option with no added sugar or fat.
Customization: The best way to manage calories, fat, and sodium is to order sides plain and control the amount of dressings and toppings.
Dietary Needs: Plain baked potatoes and apple bites are naturally vegan, while salads can be modified by omitting cheese, meat, and croutons.

The Plain Baked Potato: The Ultimate Health Upgrade

When searching for a healthy side, the unassuming baked potato is often overlooked in favor of more popular but less-nutritious items. However, a plain baked potato from Wendy's is a surprisingly healthy choice, boasting 270 calories, 0 grams of fat, and 7 grams of fiber. It is also rich in potassium, iron, and vitamin C.

To keep this side healthy, the key is to order it plain. Many of the toppings, such as cheese sauce, sour cream, and bacon, can drastically increase the calorie, fat, and sodium content. A plain baked potato is a blank canvas. If you want to add flavor without the nutritional downside, consider adding a side of Wendy's famous chili, though be mindful of the added sodium. Alternatively, a sprinkle of chives or a dash of black pepper adds flavor without significant calories.

Wendy's Chili: A Protein-Packed Option

Wendy's chili is a hearty and satisfying side that offers a significant amount of protein and fiber. A small chili contains about 240 calories, 11 grams of fat, 7 grams of fiber, and 16 grams of protein. This makes it a filling and nutrient-rich alternative to other sides.

Like the baked potato, customization is crucial for keeping chili a healthy choice. The primary nutritional drawback of the chili is its high sodium content. A small size can have over 900 milligrams of sodium. To manage this, skip the cheese and crackers. Instead, add fresh diced onions or jalapeños for a flavor boost without the excess salt. Pairing a small chili with a side salad can create a well-rounded and satisfying meal.

Crisp and Simple: The Side Garden Salad

For those craving greens, the Side Garden Salad is a straightforward and healthy option. A plain garden side salad without dressing contains just 160 calories. The real difference in nutritional value comes down to the dressing choice. The Raspberry Acai Vinaigrette adds 100 calories and 20 grams of sugar, while a creamy option like Caesar adds 240 calories.

To make this side as healthy as possible, ask for the dressing on the side and use it sparingly. A better option is to choose one of the vinaigrette dressings, which are often lower in calories, and only use half of the packet. By controlling the amount of dressing, you can enjoy a fresh, crisp, and low-calorie side that complements your main course.

A Sweet and Simple Treat: Wendy's Apple Bites

For a naturally sweet and low-calorie side, Wendy's Apple Bites are an excellent choice. This simple side consists of fresh, crisp apple slices and is one of the healthiest and most basic options on the menu. Each serving contains only 35 calories, no fat, and no sodium.

Apple Bites are a perfect side for kids or a light, refreshing snack for adults. They are an easy way to add a serving of fruit to your fast-food meal without any added sugar or processed ingredients. This option is particularly beneficial for those watching their fat and sodium intake.

Understanding the Nutritional Trade-offs

While Wendy's offers several healthier side options, it's important to understand the nutritional pros and cons of each, as detailed in the table below. Calorie counts and sodium levels can vary significantly between items, even among the healthiest choices.

Healthy Wendy's Side Options: At a Glance


Side Option	Calories	Total Fat	Sodium	Protein	Fiber	How to Order Healthiest
Plain Baked Potato	270	0g	25mg	7g	7g	Plain, no butter or toppings
Small Chili (without toppings)	240	11g	930mg	16g	7g	No cheese or crackers
Apple Bites	35	0g	0mg	0g	1g	As is
Side Garden Salad	160	9g	450mg	9g	0g	Use light vinaigrette or half the dressing, no cheese or croutons

Conclusion: Making Smarter Choices at Wendy's

Wendy's menu provides a variety of options that cater to health-conscious diners. By choosing a plain baked potato, a small chili without cheese, a side garden salad with minimal dressing, or a serving of apple bites, you can make a nutritious and balanced fast-food meal. Always remember that customization is your most powerful tool. Opting for plain versions and requesting dressings and toppings on the side allows you to control the nutritional content and align your meal with your dietary goals. Paying close attention to the sodium content of certain menu items, like the chili, is important for those monitoring their salt intake. With a bit of knowledge, a healthy meal at a fast-food restaurant is entirely achievable.

For more detailed nutritional information and allergen guidance, visit the official Wendy's Nutrition and Food Allergens page.

Frequently Asked Questions

Yes, a plain baked potato is one of the healthiest sides at Wendy's. It contains only 270 calories and is high in fiber and potassium. To keep it healthy, avoid high-fat toppings like cheese sauce and bacon.

While it is a good source of protein and fiber, Wendy's chili can be high in sodium. To make it healthier, order it without the cheese and crackers, which significantly reduces the sodium and calorie count.

Yes, apple bites are an excellent and very low-calorie choice. At only 35 calories per serving with no fat or sodium, they are a simple and nutritious way to get a serving of fruit.

Yes, a plain baked potato and the side garden salad (without cheese or croutons) are both great vegetarian options. Always check for potential cross-contamination if you are strictly vegan.

The apple bites are the lowest-calorie side option at Wendy's, with just 35 calories per serving.

The best strategy is to be aware of items that are typically high in sodium, like chili. You can manage your intake by ordering items without salty toppings, choosing lighter dressings, and picking sides like the plain baked potato or apple bites which are naturally low in sodium.

Compared to the other options, Wendy's fries are not considered healthy due to their higher calorie, fat, and sodium content. The plain baked potato or apple bites are much healthier choices.

The side garden salad is a healthy choice, but the dressing is the most important factor. Request a light vinaigrette and use only half the packet, or just use a small amount to keep calories and sugar low.