Chick-fil-A vs. Wendy's, by the numbers

Chick-fil-A publishes nutrition for 156 items and Wendy's for 185. The typical Chick-fil-A item is lighter (median 370 calories vs 370), Chick-fil-A has the single highest-protein item, and Chick-fil-A has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
Chick-fil-A menuLow-calorie Chick-fil-AWendy's menuLow-calorie Wendy's
Items with published nutrition
Chick-fil-A: 156
Wendy's: 185
Median calories per item
Chick-fil-A: 370
Wendy's: 370
Real meals under 500 calories (15 g+ protein)
Chick-fil-A: 33
Wendy's: 18
Lightest real meal (15 g+ protein)
Chick-fil-A: 5 Ct Nuggets Kid's Meal (5 Ct) (160 calories, 17 g protein)
Wendy's: Chili (Small) (280 calories, 19 g protein)
Most protein
Chick-fil-A: 30 ct Chick-fil-A® Nuggets (30 ct) (950 calories, 100 g protein)
Wendy's: Big Bacon Classic® Triple (1140 calories, 77 g protein)
Most protein per 100 calories
Chick-fil-A: 8 ct Grilled Nuggets (8 ct, grilled) (19.2 g)
Wendy's: 3 PC. Tenders (7.9 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Chick-fil-A: 5
Wendy's: 0
Median sodium per item
Chick-fil-A: 660 mg
Wendy's: 310 mg

Lightest chicken sandwich

Chick-fil-A ›
Grilled Chicken Sandwich (grilled)
per serving · 28g protein · 45g carbs · 11g fat
390 kcal
Wendy's ›
4 PC. Spicy Chicken Nuggets
per serving · 10g protein · 9g carbs · 12g fat
190 kcal

Lightest fries

Chick-fil-A ›
Small Chick-fil-A Waffle Potato Fries® (Small)
per small · 4g protein · 35g carbs · 19g fat
320 kcal
Wendy's ›
Jr. Natural-Cut Fries (Junior)
per junior · 3g protein · 28g carbs · 9g fat
210 kcal

Lightest nuggets or tenders

Chick-fil-A ›
5 Ct Nuggets Kid's Meal (5 Ct)
per 5 ct · 17g protein · 7g carbs · 7g fat
160 kcal
Wendy's ›
4 PC. Chicken Nuggets
per serving · 9g protein · 9g carbs · 11g fat
170 kcal

Lightest salad

Chick-fil-A ›
Market Salad w/ No Chicken
per serving · 7g protein · 40g carbs · 29g fat
440 kcal
Wendy's ›
Apple Pecan Salad
per serving · 31g protein · 43g carbs · 25g fat
510 kcal

Lightest burrito

Chick-fil-A ›
Hash Brown Scramble Burrito w/ Grilled Filet - no hash brown (grilled)
per serving · 34g protein · 34g carbs · 26g fat
500 kcal
Wendy's ›
Breakfast Burrito, Bacon
per serving · 32g protein · 55g carbs · 39g fat
700 kcal

Lightest sub or sandwich

Chick-fil-A ›
Grilled Chicken Sandwich (grilled)
per serving · 28g protein · 45g carbs · 11g fat
390 kcal
Wendy's ›
Crispy Chicken Sandwich
per serving · 15g protein · 32g carbs · 17g fat
340 kcal

Lightest breakfast

Chick-fil-A ›
Small Hash Browns (Small)
per small · 3g protein · 23g carbs · 18g fat
270 kcal
Wendy's ›
Honey Butter Biscuit
per serving · 5g protein · 39g carbs · 17g fat
330 kcal

Lightest coffee drink

Chick-fil-A ›
Cream Cold Brew
per serving · 8g protein · 48g carbs · 17g fat
370 kcal
Wendy's ›
Caramel Cold Brew with Cream (Medium)
per medium · 1g protein · 27g carbs · 8g fat
190 kcal

Lightest wrap

Chick-fil-A ›
Chick-fil-A® Cool Wrap
per serving · 43g protein · 32g carbs · 45g fat
660 kcal
Wendy's ›
Grilled Chicken Ranch Wrap
per serving · 28g protein · 41g carbs · 16g fat
420 kcal

Lightest dessert

Chick-fil-A ›
Berry Parfait w/ Cookie Crumbs
per serving · 12g protein · 31g carbs · 8g fat
240 kcal
Wendy's ›
Chocolate Chunk Cookie
per serving · 3g protein · 43g carbs · 16g fat
330 kcal

Questions people ask

Which is healthier, Chick-fil-A or Wendy's?

By the numbers, Chick-fil-A has the lighter typical item and Chick-fil-A the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 33 at Chick-fil-A and 18 at Wendy's.

Which has more protein, Chick-fil-A or Wendy's?

Chick-fil-A: 30 ct Chick-fil-A® Nuggets (30 ct) has 100 g. For protein without the calories, Chick-fil-A's 8 ct Grilled Nuggets (8 ct, grilled) leads at 19.2 g per 100 calories.

Which is better for keto, Chick-fil-A or Wendy's?

Chick-fil-A has more meals under 10 g net carbs with 15 g of protein (5 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

Chick-fil-A's and Wendy's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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