How Healthy Are the Salads on the Wendy's Menu?


Many of the salads on Wendy's menu are high in calories, fat and sodium. Most of the full-size salads contain half of the Food and Drug Administration's recommended daily intake of sodium.

The FDA recommends no more than 2400 milligrams of sodium and 65 grams of fat in an average daily caloric intake of 2000 calories. Wendy's salads represent about three-quarters of these limits. At the high end is Wendy's full-size Spicy Chicken Caesar salad, which contains 780 calories, 51 grams of fat and more than 1600 milligrams of sodium. At the low end of the FDA limits, the full-size Asian Cashew Chicken salad has 380 calories and only 13 grams of fat, but 1180 milligrams of sodium. The full-size Apple Pecan Chicken salad falls between the two and comes in at 590 calories, 26 grams of fat and 1440 milligrams of sodium. The full-size BBQ Ranch Chicken Salad has 580 calories, 29 grams of fat and 1560 milligrams of sodium. The healthiest option is clearly the Asian Cashew Chicken salad, primarily because it is dressed with a light vinaigrette. The other salads owe their high calorie and fat content in part to their creamy ranch or Caesar dressings, and their health profiles would improve without the dressings.