Which fries are healthier, McDonald's or Wendy's? A nutritional breakdown

October 6, 2025 •

4 min read

According to a recent Yahoo article, a nutritional analysis ranked Wendy's fries as a healthier fast-food option than McDonald's based on factors like lower calories and sodium. While both are processed sides, the details matter when considering which fries are healthier, McDonald's or Wendy's, for your dietary goals.

Quick Summary

A nutritional comparison reveals Wendy's fries generally have lower calories, fat, and sodium than McDonald's fries for a standard size. The differences are found in their unique ingredients and preparation methods. This guide breaks down the specifics of each to help inform your dietary choices.

Key Points

Nutritional Superiority: Wendy's fries typically offer a more balanced nutritional profile, with lower calories, total fat, and sodium compared to McDonald's for a standard regular order.
Simpler Ingredients: Wendy's highlights the use of natural-cut, skin-on potatoes and sea salt, which may appeal to those seeking a less processed option, though both contain additives.
Higher Additives in McDonald's: McDonald's fries contain more additives, including "natural beef flavor" and chemical preservatives like TBHQ and dimethylpolysiloxane, which are absent from Wendy's main ingredient list.
Sodium Savings: For individuals monitoring sodium intake, Wendy's fries are the better choice, with a significantly lower sodium count per serving compared to McDonald's.
Moderation is Paramount: Regardless of which is 'healthier', both are high-calorie, high-sodium fast-food sides and should be consumed in moderation as part of a balanced diet.

The Quest for a Healthier Fry

For many fast-food enthusiasts, the choice between McDonald's and Wendy's fries is a passionate debate based on taste and texture. However, for those monitoring their nutritional intake, the question takes on a new level of importance. While neither option is a health food, examining their nutritional data and ingredients can reveal a clear winner in the 'healthier' category. This analysis will break down the specifics, including calories, fat content, and additives, to provide a definitive answer.

Comparing Nutritional Profiles: Wendy's vs. McDonald's

When we stack the two head-to-head, relying on publicly available nutritional information for a regular-sized order, a distinct pattern emerges. According to a January 2025 Yahoo article, Wendy's has the edge. Let's break down the key nutritional metrics.

Calories: Wendy's fries clock in with significantly fewer calories than McDonald's. For a regular size, Wendy's has approximately 239 calories compared to McDonald's 320 calories. This calorie difference can be substantial over time, especially for those watching their weight.
Sodium: Sodium intake is a critical factor for blood pressure and overall heart health. Wendy's fries are lower in sodium, containing around 155 mg per regular serving, whereas McDonald's has about 260 mg. This is a significant difference for anyone looking to reduce their salt intake.
Fat Content: In terms of fat, Wendy's also comes out ahead. A regular serving of Wendy's fries contains about 11 grams of total fat, with less than 1 gram being saturated fat. McDonald's regular fries, on the other hand, contain around 15 grams of total fat and 2 grams of saturated fat. The lower saturated fat content in Wendy's fries is a plus for cardiovascular health.

Ingredient and Preparation Analysis

Beyond the numbers, the ingredients and cooking processes tell another important part of the story. Both chains utilize a variety of ingredients to achieve their signature taste, but their approaches differ.

McDonald's Ingredients

Potatoes
A blend of vegetable oils (canola, corn, and/or soybean)
Dextrose and sodium acid pyrophosphate (added for consistent color)
Natural beef flavor (contains hydrolyzed wheat and hydrolyzed milk for the US market)
Salt
Citric acid (preservative)
TBHQ (tertiary butylhydroquinone, a preservative)
Dimethylpolysiloxane (anti-foaming agent)

Wendy's Ingredients

Potatoes (natural-cut, skin-on)
Vegetable oil (soybean, canola, and/or cottonseed oils)
Batter mix (contains modified starch, rice flour, and other ingredients for crispiness)
Sea salt
Dextrose and sodium acid pyrophosphate (for color retention)
Xanthan gum (thickener)
Anti-foaming agents

One of the most notable differences is the inclusion of natural beef flavor and a more complex list of additives in McDonald's fries. Wendy's prides itself on using natural-cut, skin-on potatoes and sea salt, which some may find more appealing from an ingredients standpoint. Both, however, are fried in a blend of vegetable oils and contain additives to maintain color and consistency.

The Role of Portion Size

The nutritional comparison assumes a comparable serving size, but fast food is often consumed in larger quantities. A large order of fries from either restaurant will significantly increase the total calories, fat, and sodium, regardless of which is 'healthier' on a per-serving basis. For instance, a large order of McDonald's fries contains 490 calories and 340mg of sodium, effectively negating any marginal advantage. Choosing a smaller portion size is one of the most effective strategies for minimizing the negative nutritional impact.

The Comparison at a Glance


Nutritional Aspect	Wendy's (Regular)	McDonald's (Regular)
Calories	~239 kcal	~320 kcal
Total Fat	~11 g	~15 g
Saturated Fat	<1 g	~2 g
Sodium	~155 mg	~260 mg
Ingredients	Natural-cut, skin-on potatoes, sea salt, batter mix	Potatoes, dextrose, natural beef flavor, many additives

Making a Conscious Decision

Choosing the 'healthier' french fry is not just about the numbers but also about your personal dietary values. If you are focused purely on minimizing calories, fat, and sodium, the nutritional data strongly favors Wendy's. Their use of natural-cut potatoes and sea salt may also appeal to those seeking simpler ingredients. However, the presence of various additives in both options means neither is truly a 'clean' food.

Ultimately, both types of fries should be considered an occasional indulgence. The best practice for a nutritious diet is to cook at home using fresh, whole ingredients. But for those moments when a fast-food craving strikes, the data shows that Wendy's offers a marginally better choice. You can find more details on why Wendy's was ranked as the healthier option by clicking on the Yahoo article from January 2025.

Conclusion: The Verdict

Based on a direct nutritional comparison of a regular serving, Wendy's fries are the healthier option. They contain fewer calories, less total fat, and significantly less sodium than McDonald's fries. While both have complex ingredient lists, Wendy's commitment to natural-cut, skin-on potatoes seasoned with sea salt may be preferable for some. However, it is crucial to remember that portion size and moderation are key to healthy eating. Neither fast-food option is a substitute for a balanced, whole-food diet, but when faced with a choice, the numbers favor Wendy's.

Frequently Asked Questions

While historical comparisons are complex, Wendy's reformulated fries (introduced around 2021) are generally cited as having better nutritional stats than McDonald's current offerings. Today, Wendy's fries have lower sodium and fat than McDonald's.

McDonald's fries are cooked in a canola oil blend that includes natural beef flavor. Wendy's fries are cooked in a blend of vegetable oils.

McDonald's ingredient list is more extensive, featuring a dip with dextrose and sodium acid pyrophosphate, plus preservatives and flavor enhancers. Wendy's ingredients also include additives within its batter mix, but McDonald's is noted for its more complex list.

Wendy's fries are the better option for those managing their sodium levels. For a standard serving size, Wendy's fries have significantly lower sodium content than McDonald's.

Yes, as part of a balanced diet, enjoying fast-food fries in moderation is acceptable. The key is to manage portion size and total intake to fit within your overall nutritional goals.

The nutritional values listed are for standard portion sizes (e.g., small or medium). Ordering a larger size from either restaurant will proportionally increase calories, fat, and sodium, minimizing any slight nutritional advantage.

The difference in taste comes from the distinct ingredients and preparation. McDonald's fries feature a beef flavor and unique additive profile, while Wendy's uses natural-cut potatoes, a specific batter, and sea salt to achieve their signature flavor and texture.