Beyond the Baconator

Choosing healthier options at Wendy’s

When staring at the bright menu board at a fast food restaurant, thoughts on health, taste, and your options can become blurry. What are you to decide on when simply thinking about the Triple Baconator makes your arteries clog? Is there anything up there that won’t hurt your body? We chose the top 5 healthiest burgers from Wendy's, as well as some sides and beverages.

Considering the array of nutrition facts available on the Wendy’s website, we thought it wise to get a professional opinion on how to go about determining their “healthiest” sandwiches and sides. Dr. Stan Kubow, an associate professor at McGill who is a member of the Canadian Society of Nutritional Sciences (CSNS), suggested we focus on saturated fat, sodium and calories.

A second opinion from Dr. Katherine Gray-Donald, another McGill associate professor who is the President-elect of the CSNS, reaffirmed the importance of saturated fat. In our calculations we made daily recommended values a priority, since sticking to them is an easy way to maintain a healthy diet.

In making our final rankings we used a formula that divided a sandwich/side’s amount of saturated fat, calories and sodium by the daily recommended value, and then did an average of those three figures. If we had based the rankings solely on saturated fat they would have been different, but we thought it was important to consider a number of factors and utilize as much data as we thought pertinent.



When doing the sandwich data analysis we did not consider different variations of toppings, but used the “standard” versions, which are what the default nutrition facts on Wendy’s website represent.

Jr. Hamburger Deluxe


Say hello to the “healthiest” sandwich at Wendy’s. It is a rather simple burger: just lettuce, tomato, a bit of “tasteless” mayo, and a beef patty on a small bun. It rivals the bite-sized burgers at fast-food restaurants like White Castle and is comparable to the mini-burgers found at pubs and in the frozen food section of your local grocery store. The Jr. Hamburger Deluxe is not actually the smallest sandwich - that’s the Jr. Bacon Cheeseburger - but it has the lowest values of calories and sodium by weight. Although the Jr. Hamburger Deluxe has more saturated fat than the Ultimate Chicken Grill, lower amounts of sodium and calories cement its place as Wendy’s “healthiest” sandwich.

Ultimate Chicken Grill


Wendy’s Chicken Grill, a non-breaded chicken breast served with the famous mayo, lettuce, and tomato trio on a premium bun weighs in as the second wise choice on the menu. Light on condiments and seasoning, the taste leaves much to the imagination, and the chicken’s tenderness seems due to extra water rather than good cooking. But at 340 calories for over 200g, the Ultimate Chicken Grill may rival a home-made sandwich in terms of caloric intake per size, and prove the most satisfying choice due to a high source of protein and the lowest levels of saturated fats. Some well-invested calories could go into more toppings, though sodium levels must be watched, as the sandwich provides over 40% of the total recommended intake as it is.

Jr. Bacon Cheeseburger



Somehow, the Jr. Bacon Cheeseburger is one position above the Jr. Cheeseburger Deluxe on our list of the healthiest sandwiches. This is due to its having less sodium than the Jr. Cheeseburger Deluxe, according to the nutrition facts on Wendy’s website. How could this be, considering the sandwiches are the same except the “healthier” one has bacon?

The answer lies in the size of the beef patty. The Jr. Cheeseburger Deluxe is 15 grams heavier than the Jr. Bacon Cheeseburger. Based on our first-hand account and our pictures it seems that the 15 additional grams is indeed in the beef patty. But the numbers can vary depending on how many strips of bacon are placed on the sandwich. During our group’s trip to Wendy’s there were three small strips on the sandwich, but this number can be as low as one.

Jr. Cheeseburger Deluxe


Coming in at number 4 is the Jr. Cheeseburger Deluxe. A junior hamburger patty, complete with cheese, mayo, ketchup, mustard, tomato, lettuce, onion, pickles, and a wheat-flour bun, this tasty slider contains 15 per cent of the recommended daily dose of calories, and 30 per cent of the recommended saturated fat intake. Of the 3 juniors, it has the heaviest patty and it has more taste than either of the chicken options due to the added condiments. And, at 152 grams, it makes the perfect, bite-sized afternoon indulgence, but probably not enough on its own for a meal.

Homestyle Chicken Breast Sandwich


The Homestyle Chicken Breast Sandwich is a mostly tasteless, breaded, “McNugget”-style burger. It contains approximately 120 more milligrams of sodium than Health Canada’s recommended daily intake, and twice as much fat as the Ultimate Chicken Grill. This is likely a result of the seasoned flour-based batter, which is comprised of no less than 21 different ingredients. The chicken is then browned in canola oil, and cooked in, according to Wendys.ca, “soya, corn, cottonseed, & hydrogenated soya oil,” and served with tomato, lettuce, and a mostly tasteless dollop of lite mayonnaise. Out of 16 grams of fat per serving, the Homestyle chicken grill contains 3 grams of saturated fat, and 460 calories. Yet surprisingly it contains approximately half as much cholesterol as the Ultimate Chicken Grill.

Sides

Clearly the healthiest choice to get beside your burger would be good old H2O, but for anyone with more than a bird’s appetite, Wendy’s has a few ways to spice up your meal without loading up on saturated fats and calories.

Side salads are available and are your best bet for a healthy side. Calories, saturated fat, and sodium levels are basically dependent on which choice of dressing you make. Two smart choices are Lite Honey Dijon or the Ancho Chipotle Ranch, which are relatively low in fat and sodium.

Mandarin orange slices are also a healthy option - if they are available. Wendy’s website says that “participation may vary” on the fruit front. This is unsurprising, as when our crew attempted to order a side of strawberry yogurt - another healthy option - the service person was unaware that they even sold it. As far as yogurts go, the Dairyland yogurt cup that Wendy’s offers ranks at the bottom of the barrel. It’s gloopy and filled with sugar and a list of ingredients besides milk and bacteria, but it beats ice cream as a dessert for calories and fat.

For a more substantial side order than lettuce or gloop, going with a baked potato is a fair decision. You can order one without toppings, but if you want it to taste like something more than a dry Wendy’s potato, the Sour Cream & Chives option is decent in calories, saturated fat, and has a much lower sodium content than its Broccoli & Cheese cousin. Plus it will give you 80% of your daily vitamin C intake.

A small chili is okay if we’re looking at saturated fat and calories, but we cannot endorse an item that is just a fry short of your entire daily intake of sodium (870 mg!).

Wendy’s has healthier beverage options than fountain pop. Apart from water, they have a selection of teas and milk. While juices provide empty calories and loads of sugar, milk provides vitamin A, calcium, and iron, which could probably be the healthiest part of your meal.


Meagan "enjoying" some gloopy yogurt at Wendy's

The common sense verdict? If you’re looking for a healthy meal, Wendy’s should obviously not be your #1 choice for a restaurant. But, for those times when a Wendy’s meal is unavoidable or you just have a craving for a fast-food burger, at least it is possible to equip yourself with some statistically graded healthier options.

At Wendy’s, you know when it’s real ... and when it’s unhealthy

Founded in 1969 by Dave Thomas in Columbus, Ohio, Wendy’s has always prided itself on being “better” than its fast-food counterparts (think McDonald’s and Burger King) and it seems that its marketing campaigns have succeeded at luring innocent customers into believing that Wendy's is a healthy choice. Positive slogans like “Quality is our recipe” and "You know when it's real” give consumers confidence when choosing Wendy’s, but they are misleading.

Since 1985, Wendy's commercials have been telling North Americans that if they stop by their restaurants they'll be "choosing fresh," but has this all been lies? (Gasp!)



Okay, Wendy's burgers are made fresh, but like James Bond, they've got a license to kill. Only in a much more serious, uncool way. Unlike the wonderfully depicted burger in the above commercial, below you will find out the truth about the five worst burger offenders, as well as about the three unhealthiest side orders.

Disclaimer: The following information may cause you to ponder over your next meal at Wendy’s twice, or maybe even thrice. And one more time after that.

We begin by taking a look at the calories behind each of the five worst burgers, and compare them to Health Canada's recommended daily intake for an average male, aged 19-30. The graph (scarily) speaks for itself. [Note: Scroll down to find graphic representations of Fat, Sodium, and Trans Fat, and discover how our chosen menu items stack up in comparison to Recommended Dietary Allowance (RDA).]



Now, to dissect each of the five burgers individually (in order of worst to "best".)

(1) Baconator Triple

Wendy’s is beckoning you to climb Mount Bacon. Best not to. Like the Schwarzenegger film it’s riffing, the Triple Baconator will terminate your appetite. It’s the taste experience streamlined: three beef patties, three slices of cheese, and nine pieces of bacon. No vegetables needed. Consumption’s common side effects include an upset stomach and your life flashing before your eyes. The worst of the worst, the Triple Baconator tops the charts for nearly every measure of unhealthiness. The burger itself comes out to 176% of the daily recommended intake of sodium, 57% of your daily calories (and that’s before the side orders), and a gut-busting 211% of daily recommended fat. Calorie-wise, eating one of these is equivalent to devouring two 1 lb. meatloaves. When it comes to fat, it’s equivalent to 13 and a half veggie burgers. As great as it may taste, it’s probably not worth the displeasure it rapidly brings to your body.



(2) Bacon Deluxe Triple

The Bacon Deluxe Triple is a (cue sarcasm) heavenly dose of meat, using three beef patties, four strips of bacon, and more calories than you’d care to know about. Still curious? The Triple comes in at 1,160 calories and 74 grams of fat, and if you think ordering the Single will put you in the green zone, think again, as you consume 660 calories. Based on an “average” 1,500 calorie diet for women, you’re only leaving 340 calories for the rest of your day. That translates into you only eating a bowl of Kellogg’s Bran (ew, bran!) Flakes for the rest of the day. What’s more, the recommended daily intake of fat is 65 grams, and this burgers exceeds that by about 13%. If all this hasn’t sold you on the downsides of this unholy sandwich then think that, at a moderate speed, it would take over two hours to burn off your lunch on a treadmill. Yes, over 120 minutes of miserable, boring exercise. Still hungry for a Bacon Deluxe?



(3) 3/4 lb. Triple with Cheese

The 3/4 lb. Triple refers to three 1/4 lb. beef patties with processed cheese and soggy, discolored vegetables. Jam-packed with fat and calories, it is nearly impossible to even think of food after eating it, which in a funny way may end up helping your waistline. What will cross your mind though, is the two hours of feverish treadmill running to burn off the 1,040 empty calories. The caloric equivalent is eating four Kit-Kat packages, one after the other. For smaller, more petite girls on a 1,500 calorie diet, I regret to inform you that you have surpassed your sodium and fat intake for the day. This burger is a silent killer. There is an overwhelming presence of trans-fat, a.k.a. “bad fat,” which when consumed in large, concentrated quantities can rapidly lead to obesity and heart-disease. Both are a leading cause of preventable death in North America, comparable to smoking. The nausea, lethargy, and churning stomach sensations will soon pass, but the long-term health implications of this grease-dripping culprit will persist.



(4) 1/2 lb. Double with Cheese

This Wendy’s burger is exactly what you’d expect (besides the fact that it’s got a rectangular shape): soft meat patties, crappy processed cheese, one translucent tomato slice, and, of course, the love it’s made with. The way the cook takes all day to prepare the meat and figure out the ingredients, and delicately mixes them to satisfy your palate. Oh! Wait a minute, wrong place. The 1/2 lb. Double is pretty tasty, but it may just be the 1,330 mg of sodium that make your taste buds jolt. Or maybe it's the 43 grams of fat, which is almost like eating two and a half tubs of your favorite Haagen-Dazs ice cream. It's the aftermath however that is the most memorable. According to famous chef Anthony Bourdain, “Context and memory play powerful roles in all the truly great meals in one's life.” They also seem to play a powerful role in the truly awful meals in one’s life. Let’s hope Dave Thomas financed some health and stroke foundations.

(5) Premium Fish Sandwich

At first glance, the Premium Fish Sandwich may strike you as a healthy choice. After all, it is made of “fresh” cod. The sad reality however is that once you factor in the bread crumb crust on your cod and your choice of added toppings, this fish sandwich ends up having more calories and fat than a traditional burger. Really. A Jr. Hamburger Deluxe for example (yes, that's a "healthy" Wendy's choice) has 11 grams of fat. The fish o' death? 24 grams! Would you sit down and eat two entire tablets of chocolate in one go? (Ladies, when you're feeling upset doesn't count.) Probably not.

If the bluntly truthful burger descriptions above still haven't driven home the fact that all is not as it seems at Wendy's, perhaps these images will be of help. Sure, some choices may be "okay," but customers should not blindly focus on the fact that ingredients are "fresh" and therefore, "healthy." Even if they are top quality, the way they are put together makes them, frankly, a health hazard.

Above: The 3/4 lb. Triple with Cheese reveals its true, greasy colors. Right: Mmm, grease-infused beef patties. Yum.

You may now be thinking, "Enough!," but there's more. The side orders at Wendy's are just as likely to clog your arteries and leave you feeling guilty.

(1) Large Fries

Everyone’s favorite side order, the fry, may not be such a delightful treat after all. Especially when you order a Wendy’s large fry and receive a greasy pile of “potatoes” clocking in at 670 calories and 35 grams of fat. Not to call Wendy's competitors better, but that's more than a McDonald's Big Mac, which has 576 calories and 32.5 grams of fat. Wendy's may bash McDonald's as unhealthy, but its fries are unhealthier than McD's burgers! Surprisingly enough, the fries seem to be the only item on the menu that looks the same in press photos and in real life. At least Wendy's isn't totally deceiving us with their golden fried treats.

(2) Large Chocolate Fudge Frosty

What better way to satisfy a sweet tooth than with a large Chocolate Fudge Frosty? It will supply you with 530 calories and 13 grams of fat, and although it goes down easy and delicious, getting rid of it will be a real pain. Would you sit down and eat seven Reese's Peanut Butter Cups to satisfy your sweet tooth? Doubtful. So the real lesson to take away here is to flee Wendy's before dessert time rolls around.

(3) Bacon and Cheese Potato

Saving the, um, best for last: the Bacon and Cheese Potato, which should perhaps be prohibited by law. Choosing to indulge in this baked potato with cheese sauce, bacon, sour cream, butter, and chives will shock your metabolism with an unprecedented 660 calories and 27 grams of fat. Opt for any other kind of baked potato and you'll at least get to "enjoy" two before permanently adding your family doctor onto your speed dial. If you do opt for the Bacon and Cheese Potato however, get set to play competitive football for one hour to burn off those calories. And as if things weren't bad enough, the Bacon and Cheese Potato is definitely Wendy's best staged, most photo-shopped item. Looking at their promo pictures of the potato you would never expect to receive this when you order it ...

Next time you find yourself looking for a fast-food joint to grab a quick snack, you may want to rethink Wendy's or at least your order. Excessive intake of calories, fat, trans fat, and sodium can pose serious harm to your body over time. Sure, a Bacon and Cheese Potato once in a while won't do any harm, other than maybe violating your eyes, but health should always be taken seriously and burgers exceeding 1,000 calories should face some sort of a backlash. So before you head out into the scary world of fast-food, do your research, and don't be a sucker to persuasive marketing ploys.