We have a few options for keto at Wendy's. It's not that difficult to eat Keto at Wendy's. Their low carb options include burgers and chicken sandwiches without the bun. If you ask for a low carb burger without a bun they will serve it to you in a plastic bowl. The salads should actually be avoided as they are some of the higher carb items on the menu. Wendy's is a fast food chain founded in Columbus, OH and is the 3rd largest hamburger restaurant in the world. Let's take a look at some of the best suggestions for keto at Wendy's. You can view Wendy's nutrition and Health Information here.
Sausage & Egg Burrito - Keto at Wendy's
The burrito is the one breakfast item that isn't extremely high in carbs. It has 14 carbs so it might be at the top of your carb range but it's still an option if you want to go keto at Wendy's.
Nutrition Facts
Serving Size: 1 burrito
Servings: 1
Amount Per Serving
Calories 280 Calories from Fat 180
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 770mg 33%
Total Carbohydrate 14g 4%
Dietary Fiber 1g 4%
Sugars 3g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 280 Calories from Fat 180
% Daily Value*
Total Fat 20g
30%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 770mg 33%
Total Carbohydrate 14g 4%
Dietary Fiber 1g 4%
Sugars 3g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dave's Single Cheeseburger (no bun) - Low Carb at Wendy's
The classic cheeseburger with no bun is a great choice to stay in keto at Wendy's.
Nutrition Facts
Serving Size: 1 burger
Servings: 1
Amount Per Serving
Calories 370 Calories from Fat 283.5
Saturated Fat 12.5g 62%
Trans Fat 1.5g
Cholesterol 100mg 33%
Sodium 860mg 37%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 2g
Protein 23g 46%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 370 Calories from Fat 283.5
% Daily Value*
Total Fat 31.5g
48%
Saturated Fat 12.5g 62%
Trans Fat 1.5g
Cholesterol 100mg 33%
Sodium 860mg 37%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 2g
Protein 23g 46%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dave's Double Cheeseburger (no bun) - Keto at Wendy's
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 610 Calories from Fat 436.5
Saturated Fat 19.5g 97%
Trans Fat 3g
Cholesterol 75mg 25%
Sodium 1140mg 49%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 2g
Protein 43g 86%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 610 Calories from Fat 436.5
% Daily Value*
Total Fat 48.5g
74%
Saturated Fat 19.5g 97%
Trans Fat 3g
Cholesterol 75mg 25%
Sodium 1140mg 49%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 2g
Protein 43g 86%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dave's Triple Cheeseburger (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 890 Calories from Fat 621
Saturated Fat 29g 145%
Trans Fat 4g
Cholesterol 260mg 86%
Sodium 1610mg 70%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 3g
Protein 65g 130%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 890 Calories from Fat 621
% Daily Value*
Total Fat 69g
106%
Saturated Fat 29g 145%
Trans Fat 4g
Cholesterol 260mg 86%
Sodium 1610mg 70%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 3g
Protein 65g 130%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Baconater (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 770 Calories from Fat 558
Saturated Fat 24g 120%
Trans Fat 3g
Cholesterol 205mg 68%
Sodium 1860mg 80%
Total Carbohydrate 38g 12%
Dietary Fiber 2g 8%
Sugars 8g
Protein 59g 118%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 770 Calories from Fat 558
% Daily Value*
Total Fat 62g
95%
Saturated Fat 24g 120%
Trans Fat 3g
Cholesterol 205mg 68%
Sodium 1860mg 80%
Total Carbohydrate 38g 12%
Dietary Fiber 2g 8%
Sugars 8g
Protein 59g 118%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Son of Baconator (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 450 Calories from Fat 333
Saturated Fat 4g 20%
Trans Fat 1g
Cholesterol 130mg 43%
Sodium 330mg 14%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Sugars 4g
Protein 29g 57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 450 Calories from Fat 333
% Daily Value*
Total Fat 37g
56%
Saturated Fat 4g 20%
Trans Fat 1g
Cholesterol 130mg 43%
Sodium 330mg 14%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Sugars 4g
Protein 29g 57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Junior Bacon Cheeseburger (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 260 Calories from Fat 180
Saturated Fat 8g 40%
Trans Fat 1g
Cholesterol 65mg 21%
Sodium 640mg 27%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 1g
Protein 15g 30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 260 Calories from Fat 180
% Daily Value*
Total Fat 20g
30%
Saturated Fat 8g 40%
Trans Fat 1g
Cholesterol 65mg 21%
Sodium 640mg 27%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 1g
Protein 15g 30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Junior Cheeseburger Deluxe (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 210 Calories from Fat 153
Saturated Fat 7g 35%
Trans Fat 1g
Cholesterol 55mg 18%
Sodium 600mg 26%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 210 Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 7g 35%
Trans Fat 1g
Cholesterol 55mg 18%
Sodium 600mg 26%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Jr. Hamburger (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 120 Calories from Fat 72
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 40mg 13%
Sodium 410mg 17%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 10g 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 120 Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 40mg 13%
Sodium 410mg 17%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 10g 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Jr. Cheeseburger (no bun) - Keto at Wendy's
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 160 Calories from Fat 99
Saturated Fat 6g 30%
Trans Fat 0g
Cholesterol 50mg 16%
Sodium 610mg 26%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 160 Calories from Fat 99
% Daily Value*
Total Fat 11g
16%
Saturated Fat 6g 30%
Trans Fat 0g
Cholesterol 50mg 16%
Sodium 610mg 26%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 12g 24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Double Stack (no bun) - Low Carb at Wendy's
Nutrition Facts
Serving Size: 1
Servings: 1 burger
Amount Per Serving
Calories 270 Calories from Fat 171
Saturated Fat 9g 45%
Trans Fat 1g
Cholesterol 90mg 30%
Sodium 860mg 37%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 21g 42%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 270 Calories from Fat 171
% Daily Value*
Total Fat 19g
29%
Saturated Fat 9g 45%
Trans Fat 1g
Cholesterol 90mg 30%
Sodium 860mg 37%
Total Carbohydrate 2g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 21g 42%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Grilled Chicken Sandwich (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 chicken
Amount Per Serving
Calories 180 Calories from Fat 45
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 90mg 30%
Sodium 500mg 21%
Total Carbohydrate 5g 1%
Dietary Fiber 1g 4%
Sugars 7g
Protein 30g 60%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 180 Calories from Fat 45
% Daily Value*
Total Fat 5g
7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 90mg 30%
Sodium 500mg 21%
Total Carbohydrate 5g 1%
Dietary Fiber 1g 4%
Sugars 7g
Protein 30g 60%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Crispy Chicken Sandwich (no bun) - Keto at Wendy's
Nutrition Facts
Serving Size: 1
Servings: 1 chicken
Amount Per Serving
Calories 230 Calories from Fat 135
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 35mg 11%
Sodium 390mg 16%
Total Carbohydrate 12g 4%
Dietary Fiber 0g 0%
Sugars 0g
Protein 11g 22%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 230 Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 35mg 11%
Sodium 390mg 16%
Total Carbohydrate 12g 4%
Dietary Fiber 0g 0%
Sugars 0g
Protein 11g 22%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Crispy Chicken BLT (no bun)
Nutrition Facts
Serving Size: 1
Servings: 1 chicken
Amount Per Serving
Calories 320 Calories from Fat 198
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 740mg 32%
Total Carbohydrate 14g 4%
Dietary Fiber 0g 0%
Sugars 1g
Protein 16g 32%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 320 Calories from Fat 198
% Daily Value*
Total Fat 22g
33%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 740mg 32%
Total Carbohydrate 14g 4%
Dietary Fiber 0g 0%
Sugars 1g
Protein 16g 32%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
4 Piece Chicken Nugget - Low Carb at Wendy's
Nutrition Facts
Serving Size: 4 nuggets
Servings: 1
Amount Per Serving
Calories 180 Calories from Fat 117
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 390mg 16%
Total Carbohydrate 10g 3%
Dietary Fiber 1g 4%
Sugars 0g
Protein 10g 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 180 Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 390mg 16%
Total Carbohydrate 10g 3%
Dietary Fiber 1g 4%
Sugars 0g
Protein 10g 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
4 Piece Spicy Chicken Nugget - Keto at Wendy's
Nutrition Facts
Serving Size: 4 nuggets
Servings: 1
Amount Per Serving
Calories 190 Calories from Fat 108
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 35mg 11%
Sodium 480mg 20%
Total Carbohydrate 11g 3%
Dietary Fiber 1g 4%
Sugars 0g
Protein 9g 18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount Per Serving
Calories 190 Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 35mg 11%
Sodium 480mg 20%
Total Carbohydrate 11g 3%
Dietary Fiber 1g 4%
Sugars 0g
Protein 9g 18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope these options help you stick to keto at Wendy's restaraunts.
John Ward has been experimenting with low carbohydrate diets since the early 2000s. He successfully used a low carb diet to lose 50lbs in the past and currently follows a keto diet for a variety of reasons including general health and managing mood levels.
