Nutrition and Calories in Wendy’s Apple Pecan Salad
Wendy’s Apple Pecan Salad is made fresh each day and includes a generous helping of lettuce, apple bites, dried cranberries, pecans, crumbled blue cheese, and grilled chicken breast. There are 440 calories in the salad alone.
The salad comes with a Marzetti® Simply Dressed™ Pomegranate Vinaigrette. If you eat the whole salad with the dressing, you consume approximately 500 total calories.
This post includes an in-depth overview of the nutrition facts, ingredients, and allergens in the Apple Pecan Salad offered at Wendy’s. We also share a table at the bottom of the article that compares the nutrition facts across various similar salads offered at fast food restaurants.
Calories and Nutrition Facts
Here is a summary of the nutritional information for the salad and the salad dressing.
Salad Nutrition Summary
Serving Size 1 Apple Pecan Salad
CALORIES
440TOTAL FAT
22g(34%DV)
CARBOHYDRATES
30g(10%DV)
PROTEIN
33g(66%DV)
| Saturated Fat | 8g (40%DV) |
| Trans Fat | 0.4g |
| Cholesterol | 130mg (44%DV) |
| Sodium | 790mg (33%DV) |
| Dietary Fiber | 5g (20%DV) |
| Total Sugars | 21g |
%DV (Percent Daily Values) are based on a 2,000 calorie diet.
Dressing Nutrition Summary
Serving Size 1 Packet of Salad Dressing
CALORIES
60TOTAL FAT
2g(4%DV)
CARBOHYDRATES
9g(3%DV)
PROTEIN
<1g(1%DV)
| Saturated Fat | <1g (2%DV) |
| Trans Fat | 0g |
| Cholesterol | 0mg (0%DV) |
| Sodium | 85mg (4%DV) |
| Dietary Fiber | 0g (0%DV) |
| Total Sugars | 9g |
%DV (Percent Daily Values) are based on a 2,000 calorie diet.
Calories in Wendy’s Apple Pecan Salad
There are 440 calories in Wendy’s Apple Pecan Salad. One packet of dressing adds 60 calories.
Combined, the meal contains 500 total calories, of which 43% is from fat. Carbs contribute 31% of the total calories and the remaining 26% of calories is from 33 grams of protein.
- Fat: 215 calories
- Carbs: 155 calories
- Protein: 130 calories
- Total: 500 calories (salad & dressing)
The caloric breakout by nutrient is a rounded estimate based on the nutrition facts label sourced from the restaurant. Calories may vary by location, as a result of how it’s prepared, or due to topping choices.
Fat
Please take note of the total fat in this salad. There are 22 grams of fat, including 8 grams of saturated fat, and nearly half a gram of trans fat.
Calcium, Iron, and Potassium
One salad, with or without the dressing, contains 2% of the recommended daily value of calcium. The salad contains 20mg of iron, exceeding the recommended daily value of 18mg.
In addition, the salad and dressing has a combined total of 690mg of potassium. That amount is approximately 15% of the total daily value (based on a 2,000 calorie daily diet).
What’s in the Apple Pecan Salad?
Made fresh daily, Wendy’s Apple Pecan Salad is packed with a signature lettuce blend, red and green apple bites, dried cranberries, roasted pecans, crumbled blue cheese, and topped with bites of grilled chicken breast.
The salad comes with a Marzetti® Simply Dressed™ Pomegranate Vinaigrette. It is a popular option for either lunch or dinner.
Ingredients and Allergens
There are more than 50 ingredients in the Apple Pecan Salad at Wendy’s.
Wendy’s Apple Pecan Salad Ingredients
Salad Blend: Romaine Lettuce, Apples, Calcium Ascorbate (for freshness and color), Spring Mix, Dried Cranberries (cranberries, sugar, sunflower oil).
Grilled Chicken Breast: Chicken Breast, Water, Seasoning (salt, natural flavors, corn maltodextrin, dextrose, spices, dehydrated garlic powder, dehydrated onion powder, paprika, gum arabic, yeast extract, canola oil, sodium citrate, sugar), Potato Starch, Carrageenan, Xanthan Gum, Soy Lecithin.
Pomegranate Vinaigrette Dressing: Water, Sugar, Pomegranate Juice Concentrate, White Wine Vinegar, Soybean Oil, Orange Juice Concentrate, Balsamic Vinegar, Distilled Vinegar, Salt, Extra Virgin Olive Oil, Orange Flavedo (orange peel, sugar, orange oil), Shallots, Xanthan Gum, Natural Flavor, Spice.
Blue Cheese Crumbles: Blue Cheese (pasteurized milk, cheese cultures, enzymes, penicillium roqueforti), Powdered Cellulose (anti-caking), Natamycin (mold inhibitor).
Roasted Pecans: Pecans, Sugar, Honey, Corn Starch, Calcium Stearate (anti-caking agent), Soy Lecithin, Maltodextrin, Lactose (from milk), Xanthan Gum, Soybean Oil, Sea Salt, Cayenne Pepper.
What is Calcium Stearate?
Calcium Stearate, an odorless white waxy powder, is the carboxylate salt of calcium. It is used in the manufacturing process of lubricants, surfactants, and various food items. Stearic acid is a fatty acid in animal fats and most vegetable oils. It’s derived from palm oil, soybean oil, or tallow.
Food grade calcium stearate is often used as a dough conditioner and flour enrichment as well as an emulsifier, flavoring agent, stabilizer, and thickening agent. The additive improves the manageability of dough.
It is often found in baked snacks, candies, and packaged dry mixes.
Allergens
The salad is made with milk, soy, and tree nuts (pecans). The chicken served at Wendy’s restaurants may be prepared using a cutting board that is also used to prepare other menu items that contain wheat, soy, or milk allergens.
Compare Nutritional Value of Fast Food Salads
Use the following table to quickly and easily compare the nutrition facts in select salads offered at popular fast food restaurants. You can use the small arrows in the top row to sort by a specific category (e.g., restaurant, menu item, calories, fat, carbs, protein, or sodium).
| Restaurant | Menu Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Whataburger | Apple & Cranberry Salad with Chicken | 385 | 12g | 39g | 32g | 770mg |
| TacoTime | Chicken Taco Salad | 310 | 14g | 26g | 21g | 450mg |
| Panera Bread | Asian Sesame Salad with Chicken | 410 | 21g | 28g | 30g | 700mg |
| Wendy’s | Apple Pecan Salad with Dressing | 500 | 24g | 39g | 33g | 875mg |
| Panera Bread | Southwest Caesar Salad with Chicken | 630 | 48g | 22g | 32g | 980mg |
| Panera Bread | Caesar Salad | 420 | 30g | 24g | 12g | 870mg |
| Chick-fil-A | Market Salad with Grilled Chicken | 550 | 31g | 42g | 28g | 1010mg |
| Wendy’s | Southwest Avocado Salad with Dressing | 560 | 39g | 16g | 40g | 1250mg |
| Firehouse Subs | Hook & Ladder Salad | 390 | 21g | 23g | 30g | 1930mg |
Which Fast Food Salad Has the Most Calories?
As you can see from the table above, one of the salads with the most calories is Wendy’s Pecan Salad (with the dressing). Panera Bread’s Southwest Caesar Salad with Chicken and the Southwest Avocado Salad, another salad on Wendy’s menu, are also at the top of the calorie charts.
How Much Sodium is in a Fast Food Salad?
Another key factor to consider when choosing your lunch order at fast food restaurants is the amount of sodium in the dish. It’s an ingredient that is often utilized for food preservation and to extend shelf life. As a result, the amount of sodium in fast food can be significant.
This is, of course, only a small list of the plethora of salad options at the hundreds of different fast food restaurants around the country. Of the salads included in this table, the Hook & Ladder Salad from Firehouse Subs contains the most sodium. One Hook & Ladder salad has 390 calories and over 1,900 milligrams of sodium.
Images courtesy of The Wendy’s Company.
Ingredients, allergens, and nutrition facts are based on available information as of the date this article was published and/or updated. Restaurants and food manufacturers may change their recipes without notice. Check directly with the food provider for the most accurate and up-to-date information. NutritionandIngredients.com does not provide health or wellness advice or dietary recommendations. Our aim is to research commercially processed food and publish articles for informational purposes only. Unless otherwise stated, % Daily Value is based on 2,000 calories per day, but calorie needs vary by individual. Always consult your physician for any healthcare or dietary advice.
