Serves: 5
Serving Fat Cal Fat%
Size Grams
Single Hamburger on White Bun with everything 219 g. 1 23 440 47%
Big Bacon Classic 287 g. 1 36 640 51%
B Jr. Hamburger 117 g. 1 9 270 30%
B- Jr. Cheeseburger 129 g. 1 13 320 37%
Jr. Bacon Cheeseburger 170 g. 1 25 440 51%
Jr. Cheeseburger Deluxe 179 g. 1 20 390 46%
B- Chicken Sandwich, breaded 208 g. 1 20 450 40%
A Chicken Sandwich, grilled 177 g. 1 7 290 22%
Chicken Club Sandwich 220 g. 1 25 520 43%
A Plain Baked Potato 284 g. 1 0 310 0%
B Bacon & Cheese Potato 380 g. 1 18 530 31%
A- Broccoli & Cheese Potato 411 g. 1 14 460 27%
(no cheese = 4 f.g., 370 cal., and 10% fat = "A" Choice)
B- Cheese Potato 383 g. 1 23 560 37%
B- Chili & Cheese Potato (no cheese = "B+") 139 g. 1 24 610 35%
A Sour Cream & Chives Potato 314 g. 1 6 380 14%
French Fries:
Small 3.2 oz. 1 order 12 240 45%
Medium 4.6 oz. 1 order 17 340 45%
Biggie 5.6 oz. 1 order 20 420 43%
Chicken Nuggets 94 g. 6 pieces 20 280 64%
A Barbecue Sauce 1 tr. 50 trace%
B+ Sweet & Sour Sauce 1 tr. 45 trace%
A Sweet Mustard 1 1 50 18%
A- Chili 227 g. 8 oz. small 6 190 28%
340 oz. 12 oz. large 9 290 28%
Taco Salad 510 g. 1 prepared 30 580 47%
A Taco Sauce 1 pkg. tr. 10 trace%
Pick-up Window Salad 155 g. 1 3 60 45%
(Side Salad)
Garden Salad (take out) 271 g. 1 6 110 49%
B Grilled Chicken Salad 338 g. 1 8 200 36%
Deluxe Garden Salad 271 g. 1 6 110 49%
B- Caesar Side Salad 89 g. 1 5 110 41%
Salad Dressings:
(1 ladle = 2 Tbsp.)
Bleu Cheese 25 g. 2 Tbsp. 19 180 95%
Celery Seed 28 g. 2 Tbsp. 7 100 63%
French Style 28 g. 2 Tbsp. 11 120 83%
Golden Italian 28 g. 2 Tbsp. 7 90 70%
Ranch 28 g. 2 Tbsp. 10 90 100%
1000 Island 28 g. 2 Tbsp. 13 130 90%
Oil 14 g. 1 Tbsp. 14 130 97%
A Wine Vinegar 15 g. 1 Tbsp. tr. 0 trace%
Reduced Calorie Dressings:
A French, fat free 28 g. 2 Tbsp. 0 35 0%
Italian* 28 g. 2 Tbsp. 3 40 68%
Ranch* 28 g. 2 Tbsp. 5 60 75%
Frosty Dairy Dessert**
Small 243 g. 12 oz. 10 340 26%
Medium 324 g. 16 oz. 13 460 25%
Large 405 g. 20 oz. 17 570 27%
Chocolate Chip Cookie 64 g. 1 13 280 42%
*Request without sour cream or cheese to turn these "B" and "C" Choices into "A" and "B" Choices. Then add fat free sour cream and lowfat or fat free shredded cheese at home. (Four tablespoons of shredded cheddar cheese contain approximately 5 fat grams and 4 tablespoons of regular sour cream contain 12 fat grams. Whoa!) *See italics statement at bottom of page 370.
*Put lots of moist veggies and cottage cheese on your salad. Then be extremely moderate with these dressings. Better yet, use the fat free French dressing or bring your own fat free or lowfat dressing from home.
**I must confess, I do order a Frosty every now and then. Frostys sit on the fence between a "B-" and a "C+" Choice dessert because of their combination of being high in sugar and containing more than 20 percent fat. (I never have a Frosty on an empty stomach.) They definitely do not accelerate fat loss, but they are a fun, "very-tasty" treat once in a great while!
This Wendy's recipe is from the Cook'n Lite & Healthy Cookbook. Download this Cookbook today.
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