Wendy’s Breakfast Menu Ranked: What Are Your Healthiest Options?

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The morning-commute breakfast wars have gotten added sizzle with the debut of Wendy ’ s new breakfast menu. But how do you suss out the healthiest options from the menu ’ s 14 sandwiches and slope items, plus consort drinks ?
“ What I ’ molarity looking for international relations and security network ’ t the calories, fat, sugar, sodium, and other micronutrients, but rather the food groups you need to incorporate in most, if not all, of your meals, ” says Christine Palumbo, MBA, RDN, FAND, award-winning Chicago-area nutrition technical .
Oh, and she ’ south besides an unabashed fan of Wendy ’ randomness hamburgers and fries. “ I ’ molarity looking for solid grains, vegetables, and fruit. I ’ molarity not inevitably looking for protein because I know protein is going to be give in a menu like this. ”

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Wendy’s Breakfast Sandwiches

Wendy ’ s wraps its versatile arrangements of eggs, cheese, and meat in a count of options. As a general rule, with some exceptions, the pecking order in terms of nutrition typically goes, from best to worst : tortilla > > bun > > crescent roll > > biscuit .
“ Because the tortilla doesn ’ metric ton have any total beloved or butter, I ’ vitamin d go with a tortilla over the biscuit, ” says Kait Richardson, RDN, LD, co-founder of Orlando, Florida-based Nutrition Awareness and host of the Nutrition Awareness podcast .

Healthiest: Sausage, Egg & Cheese Burrito

Lower-calorie and fat contentedness makes the blimp, Egg & Cheese Burrito the best option among main items on Wendy ’ s breakfast menu. Compare it to the similar sausage, Egg & Cheese Biscuit and you get an mind, for all its glorious even fleeting spirit, of the baggage that cookie packs .
Nutrition facts: Sausage, Egg & Cheese – Burrito vs. Biscuit

Burrito
Biscuit
Calories 
340
610
Carbohydrates 
25 g
28 g
Fiber
1 g
1 g
Sugars
2 g
2 g
Fat 
20 g
45 g
Saturated fat
7 g
17 g
Trans fat
0 g
0.5 g
Polyunsaturated fat
0 g
1.5 g
Monounsaturated fat
0 g
3.5 g
Protein
15 g
20 g
Sodium
920 mg
1,370 mg

Pass: Breakfast Baconator

The big-ticket detail on Wendy ’ s breakfast menu — with its own file brand — is the Breakfast Baconator. A sandwich with barbecued sausage, American cheese, applewood smoked bacon, and an egg covered in swiss tall mallow sauce, this is the dad have a bun in the oven of the Wendy ’ s wake-up zeitgeist that favors multiple fat and protein sources per item .
“ When you start adding up a bunch of bacon and sausage and cheese, it tends to be a lot of fat in one baby-sit, and that won ’ t make you feel good, ” says Richardson. “ Pick one fatty reference. You don ’ t need bacon, cheese, and blimp. ”
Although other ingredients and factors come into play — such as sugary glazes and anything “ crisp, ” which Palumbo notes is normally code for “ fried ” — a effective rule of ovolo is to go for thin meats. On the Wendy ’ s breakfast menu that by and large means : chicken > > then bacon > > then sausage .
Breakfast Baconator nutrition facts
Calories 
730
Carbohydrates 
36 g
Fiber
1 g
Sugars
7 g
Fat 
50 g
Saturated fat
19 g
Trans fat
0.5 g
Polyunsaturated fat
2 g
Monounsaturated fat
4 g
Protein
34 g
Sodium
1,750 mg

Runner-up: Classic Bacon, Egg & Cheese Sandwich

An alternative to the Breakfast Baconator is the classical Bacon, Egg & Cheese Sandwich. This is a exchangeable item, but with less tall mallow and bacon and no blimp. You could actually snarf two of these things and onboard less bad stuff than you ’ d get down from one Breakfast Baconator .
“ It ’ s 320 calories. I would enjoy that guilt-free without reluctance, ” says Palumbo. “ It ’ s got 17 grams of fatness, about a third base of that is saturated fat, you know, not besides bad. If a person wanted to enjoy that and cut down the calories and saturated fat you could ask them to hold the american english cheese. ”
Bacon, Egg & Cheese Sandwich nutrition facts
Calories 
320
Carbohydrates 
25 g
Fiber
1 g
Sugars
2 g
Fat 
17 g
Saturated fat
6 g
Trans fat
0 g
Polyunsaturated fat
1.5 g
Monounsaturated fat
3.5 g
Protein
18 g
Sodium
840 mg

Wendy’s Breakfast Sides

The Wendy ’ s breakfast menu makes a match of nods to mindful eating. Although they probably won ’ thyroxine meet you up, they ’ rhenium smart to consider adding to your meal. ( Wendy ’ s lists the Sausage Biscuit and the Sausage Egg & Cheese Burrito on its “ sides and more ” menu, but we ’ re treating them here like the “ sandwich ” items they more closely resemble. )

Healthiest: Apples and potatoes

Apple Bites ( 35 calories ) and skin-on temper potatoes ( 250 calories per medium-sized serve ) aren ’ metric ton good the top slope dishes, they ’ re the healthiest items on Wendy ’ s breakfast menu.

overall, though, Palumbo is disappointed at the miss of vegetables, which are limited to potatoes. She suggests asking if hamburger toppings or salad ingredients not listed on the breakfast menu — such as chopped tomatoes or onions — are available to complement the potatoes .
While noting that some nutriment experts downplay the function of potatoes in a healthy diet, Palumbo is a fan .
“ Potatoes are underappreciated for the character and potassium they provide, ” she says. “ A medium serve of Wendy ’ south seasoned potatoes has 4 grams of fiber ; that ’ second pretty becoming. These potatoes besides provide 590 milligrams of potassium. That ’ mho amazing. ”

Pass: Honey Butter Biscuit

The Honey Butter Biscuit offers another dramatic model of the dangers of biscuit gorge. While not overloaded with calories ( 310 ), you could eat two of these and get more boodle, less protein, the same come of adipose tissue, and less spirit than if you ate a single blimp, Egg & Swiss Croissant ( 600 calories ) .

Beverages

The Wendy ’ s breakfast menu offers five coffee bean drinks. These include regular coffee, decaffeinated coffee, ice coffee, and two coffee bean concoctions that blend your front-runner morning beverage with the chain ’ s august Frosty .

Pass: Frosty-ccinos

The Vanilla Frosty-ccino and Chocolate Frosty-ccino are cold-brewed coffees swirled with Wendy ’ s Frosty shuffle and served over ice. The bombastic sizes contain 310 calories and 41 grams of sugar .
“ When you start the day with a drink full of polished sugar that ’ randomness absorbed into the bloodstream extremely quickly, you ’ ra setting yourself up for catastrophe, ” says Richardson. “ That ’ second going to cause your blood sugar to spike up actually high. ”
And what spikes up very high comes crashing down a few hours former. “ possibly around 10 or 11 you get that hangry feeling. And what do you crave ? More sugar, and all day long, ” Richardson adds .

Healthiest: Plain coffee

Best to hang bad with a cup of regular joe and keep the sugar and cream pitcher additives to a minimal .

How to Make Wendy’s Breakfast Menu Healthier

fortunately, there are silent ways to enjoy Wendy ’ s breakfast menu while avoiding nutriment traps .

1. Ration your intake

Portion control international relations and security network ’ deoxythymidine monophosphate easy when you ’ re star at a affectionate pile of tall mallow, egg, bacon, and cookie at 7:30 a.m. But even balmy restraint can yield meaningful results .
“ fair because this big 700-calorie item is placed in front of you doesn ’ deoxythymidine monophosphate base you have to eat the whole thing, ” says Palumbo. “ Eat half. Share it with a pal. You could split the Maple Bacon Chicken Croissant ( 560 calories ) with person and that ’ d be less than 300 calories each. ”
Of course, half of those calories come from fat, over one-third of which is saturated, and there ’ s identical little character. So you ’ ll have to be extra healthy the rest of the day .

2. Take the top off

There ’ s another bread issue to be mindful of .
“ What surprises a distribute of people about sources of sodium is that it ’ second not fair bacon and blimp ; there ’ s a surprising sum of sodium coming from bread products, ” says Palumbo. “ The Honey Butter Biscuit has 310 calories and 670 milligrams of sodium. ”
OK, very well, biscuits aren ’ t the best thing for you. But they add flavor that a tortilla doesn ’ thymine have, along with a comforting texture. sometimes you just want one .
“ One solution is to take the top of the biscuit off and just eat it as an open-faced sandwich, ” says Palumbo. “ That way you get depart of the cookie taste and those fantastic sensational qualities, but you ’ re cutting down calories, fat, and sodium. ”

3. Mix and match menu items

“ I ’ ll order what ’ s on the menu and do my own deconstruct, ” says Richardson about her fast-food scheme. “ I would recommend removing the cookie when ordering a biscuit sandwich, and have a side of potatoes alternatively, using the protein from the sandwich. ”

4. Don’t make it a habit

“ If you find yourself in the position where you ’ ra forced to eat fast-food breakfasts multiple times per month, you should look at your schedule and find a better solution for managing your time, ” says Richardson. “ If it ’ second once in a blue moon, do your best to find the most alimentary option on that menu. ”
OK, so that blue moon is in March. At least nowadays you know the best way to approach your newest cheat meal .

Wendy’s Breakfast Menu Items, Ranked

however stymied by that large new Wendy ’ s breakfast menu ? here ’ s a quick reference lead to help you navigate the choices from top to bottom .

1. Apple Bites
2. Seasoned Potatoes
3. Classic Bacon, Egg & Cheese Sandwich
4. Sausage, Egg & Cheese Burrito
5. Bacon, Egg & Swiss Croissant
6. Bacon, Egg & Cheese Biscuit
7. Maple Bacon Chicken Croissant
8. Classic Sausage, Egg & Cheese Sandwich
9. Honey Butter Chicken Biscuit
10. Sausage Biscuit
11. Honey Butter Biscuit
12. Sausage, Egg & Swiss Croissant
13. Sausage, Egg & Cheese Biscuit
14. Breakfast Baconator

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