- Dietitians like Wendy’s Chili because it has protein, fiber, veggies, and is low in calories.
- It is high in sodium, but you can eat a smaller portion to cut back.
- Being mindful of portions and add-ons, like sauces and dressings, can help you order healthier at Wendy’s.
Fast food may not come to mind as the most nutritious meal choice, but sometimes you’re low on time and don’t have many other options. When this happens, grabbing a meal on the go doesn’t have to derail your health goals. Of course, what you’re ordering off the menu is key. If you’re cruising past Wendy’s, there’s one item several nutritionists agree on as a top choice: chili.
“Wendy’s Chili is a satisfying, hearty option that will help fill you up and provides some additional fiber and nutrients,” says Karen E. Todd, RD, CSCS.
Why Chili Is an RD’s Top Wendy’s Choice
“Wendy’s Chili is a tasty, filling, non-fried option that sticks under 400 calories, offers good protein, fiber, and even some antioxidant benefits, which can be hard to come by in the fast food world,” says Jenny Beth Kroplin, RDN, LDN.
Here are some more nutrition details you may want to know about Wendy’s Chili and why Kroplin and other registered dietitians recommend it.
Wendy’s Chili Nutrition
Calories: 280
Total Fat: 12g
Saturated fat: 4.5g
Cholesterol: 45 mg
Sodium: 1050mg
Carbohydrates: 24g
Fiber: 3g
Total sugars: 6g
Protein: 19g
It Has Fiber
Wendy’s Chili contains 3 grams of fiber per serving thanks to ingredients like pinto beans, red kidney beans, onions, celery, tomatoes and green peppers.
“I always appreciate a meal with good fiber content, since fiber aids in good digestion, gut health and blood sugar stability,” Kroplin says.
It’s Rich in Protein
“Wendy’s tomato-based beef and bean Chili is a great option for those looking to get a protein-packed meal into their meal rotation,” Todd says. A serving contains 19 grams of protein, which is pretty good for a fast-food meal. If you were to order the Large Chili instead of the regular portion, the protein content goes up to 25 grams. Protein helps you feel full, supports muscle building and is good for your bones, among many other benefits.
It’s Lower in Calories and Saturated Fats Than Many Other Menu Items
Compared to many of the sandwiches and burgers on the Wendy’s menu, the Chili contains less calories, coming in at 280 calories per serving. “It is a satisfying option that delivers energy without excess calories,” says Michelle Routhenstein, MS, RD, CDE, CDN. The regular-sized Chili contains 4.5 grams of saturated fats, which is also less than many other menu items, Todd says.
It Contains Nutrient-Rich Veggies
The tomatoes, onions, celery, and peppers in Wendy’s Chili help boost the dish’s nutrient profile, including the antioxidant lycopene, which is found in many red fruits and vegetables. Lycopene may help reduce your risk of cancer, improve heart health, and reduce inflammation. The chili also contains vitamin C, which is good for the immune system, Kroplin explains. And you get 10 percent of your recommended potassium, a nutrient found in fruits and vegetables that helps counteract sodium.
What About the Sodium Content?
With more than 1,000 mg of sodium, Wendy’s Chili is fairly high in sodium, like many fast-food meals. The American Heart Association says most adults should aim for no more than 2,300 mg of sodium per day, and that limiting sodium intake to 1,500 mg per day is even better. Eating less sodium can help with blood pressure and heart health.
If you’re managing high blood pressure or being mindful of heart health, you’ll want to keep this in mind “To help reduce sodium intake, you might opt for a smaller portion or enjoy it alongside low-sodium sides,” Todd says. At Wendy’s, a plain baked potato would fit the bill. Also, while this is an RD-approved choice, it’s still not something you should be having every day.
Tips for Ordering a Healthy Meal at Wendy’s
- Add a salad: Even fast-food salads deliver vegetables. This is a great way to get added fiber and nutrients, Todd explains.
- Split a large Chili and a salad with a friend: “It’s easy to split this or save half of it for another meal or snack time,” Todd says. Sharing your Chili also helps cut back on sodium, Routhenstein says.
- Ask for your dressing and sauce on the side: “This gives more control over added calories, fat and sodium, letting you enjoy flavor without overdoing it,” Routhenstein says.
- Keep an eye on portion size: “Unwanted calories, fat, sodium, sugars, and carbohydrates can all be trimmed down simply by watching the portion or size of the meal,” Kroplin says.
- Consider ditching some of the “extras”: Add-ons like cheese, bacon, sour cream, sauce, soda and fries can add up fast when it comes to calories, and things like fat, sugar, sodium and carbohydrates. “Shaving off things like this can be an easy way to make a meal on the healthier side, less caloric or fat-dense, lower in sugar, lower in sodium and just overall healthier,” Kroplin says.
Our Expert Take
Next time you’re pondering the Wendy’s menu, consider the Chili. Aside from dishing out fiber, a good amount of protein, and nutrient-rich veggies, it’s also lower in calories than many other items on the menu. Consider pairing your Wendy’s Chili with a salad to create a more substantial meal with extra fiber and nutrients.
