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 450 calories in the salad alone, before topping it with the recommended Pomegranate Vinaigrette dressing.
Together, the fresh-made salad with dressing has a total of 540 calories, 27 grams of fat, 44 grams total carbs, and 32 grams protein.
Read this guide for an in-depth overview of the nutrition facts, ingredients, and allergens in the Apple Pecan Salad offered at Wendy’s.
Use the table at the bottom of this post to compare summary nutrition facts of popular salads offered at fast food restaurants.
Wendy’s Pecan Salad Nutritional Information
Unless otherwise noted, nutritional information in this guide is based on one serving of the salad entree with a packet of the Pomegranate Vinaigrette dressing.
As shown in the chart below, the pecan salad is high in saturated fat, dietary cholesterol, and sodium.
Serving size: 1 Salad Entree
% DAILY VALUE
Use %DV to determine if the level of nutrients in a food is low (5% or less) or high (20% or more).
|
%DV |
Level | |
|---|---|---|
|
Saturated Fat |
55% |
HIGH |
|
Dietary Cholesterol |
33% |
HIGH |
|
Sodium |
56% |
HIGH |
%DV based on 2,000 calories
Reference to daily value (%DV) is based on a daily diet of 2,000 calories, the standard measure used by the FDA for general nutrition guidance. Individual needs vary and your daily value may be higher or lower.
Calories
There are 450 calories in Wendy’s Apple Pecan Salad without dressing. One packet of the suggested Pomegranate Vinaigrette salad dressing adds 90 calories.
Combined, the salad and dressing contains 540 total calories. Here is a summary of calories by macronutrient in one salad:
Dietary fats contribute approximately 45% of the total calories. Carbohydrates make up another 32% of the total calories, and the remaining 23% is from protein.
Wendy’s Apple Pecan Salad
% calories from fat, carbs and proteinThe summary of calories by nutrient is a rounded estimate based on the nutrition facts provided by Wendy’s fast food restaurant. Calories may vary as a result of how the salad is prepared.
FITNESS TIME TO BURN 540 CALORIES
Estimate based on moderate level of activity by an adult with average BMI.
Compare calories in a Firehouse Subs Hook & Ladder Salad.
Nutrition Facts
Here is a summary of the nutrition facts for the salad and the salad dressing.
Amount per 1 Apple Pecan Salad (%DV)
Red indicates %DV is high.
|
Frosted Pastries |
Salad |
Dressing |
|
Calories |
450 |
90 |
|
Total Fat |
24g (31%) |
3g (4%) |
|
Saturated Fat |
11g (55%) |
0g (0%) |
|
Trans Fat |
0.5g |
0g |
|
Cholesterol |
100mg (33%) |
0mg (0%) |
|
Sodium |
1090mg (47%) |
190mg (8%) |
|
Carbohydrates |
28g (10%) |
16g (6%) |
|
Dietary Fiber |
5g (18%) |
0g (0%) |
|
Total Sugars |
18g |
15g |
|
Protein |
32g |
0g |
%DV based on a 2,000 calorie diet. Calorie needs vary and your %DV may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
Fat
One serving of this salad with dressing has 27 grams of total fat, including 11 grams of saturated fat. That is high.
The amount of total fat and saturated fat contribute 35% and 55%, respectively, of the recommended limit for an entire day (based on a 2,000 calorie diet).
Saturated Fat is High
One serving of the salad and dressing delivers about 100 calories from saturated fat.
For reference, Dietary Guidelines for Americans recommend limiting calories from saturated fat to 10% or less of total calories.
SUMMARY OF FAT PER SERVING
Sodium
Each serving of Wendy’s salad made with grilled chicken, blue cheese crumbles, and roasted pecans contains a high amount of sodium for a single menu item. Here is a quick summary:
The FDA suggests using the daily value (%DV) to determine if a food contains a low, moderate, or high level of specific nutrients. As general guidance, a 20% DV or greater is considered high.
Calcium, Iron, and Potassium
An Apple Pecan Salad, with or without the dressing, contains 25% of the recommended daily value (% DV) of calcium, 15% DV of Iron, and about 15% DV of Potassium.
Compare nutrition, ingredients and allergens in Wendy’s Taco Salad or the fast food giant’s popular Southwest Avocado Salad.
Apple Pecan Salad Ingredients and Allergens
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 Pomegranate Vinaigrette and is a popular option for either lunch or dinner.
There are more than 50 ingredients in the Apple Pecan Salad at Wendy’s.
Ingredients
|
Salad Blend |
|
Romaine Lettuce, Apple Bites, Spring Mix, Dried Cranberries |
|
Grilled Chicken Breast |
|
Boneless Skinless Chicken Breast Meat with Rib Meat, Water, Salt, Modified Food Starch, Dextrose, Sodium Phosphates, Natural Flavors, Maltodextrin, Spices, Garlic Powder, Onion Powder, Paprika, Gum Arabic, Yeast Extract, Sodium Citrate, Sugar, Grill Flavor (from sunflower oil), Extractives of Turmeric, Corn Maltodextrin, Canola Oil |
|
Pomegranate Vinaigrette Dressing |
|
Water, Sugar, Pomegranate Juice Concentrate, Soybean Oil, Distilled Vinegar, Orange Juice Concentrate, White Wine Vinegar, Balsamic Vinegar, Salt, Extra Virgin Olive Oil, Orange Flavedo (orange peel, sugar, orange oil), Shallots, Xanthan Gum, Natural Flavor, Spice, Calcium Disodium EDTA (to protect flavor) |
|
Blue Cheese Crumbles |
|
Blue Cheese (pasteurized milk, salt, 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 |
Allergens
The salad is made with milk, soy, and tree nuts (pecans).
Grilled chicken may be prepared on a cutting board that is also used to prepare other menu items that contain wheat, soy, or milk allergens.
Fast Food Salads Nutrition Facts
Use the following table to compare the nutrition facts in select salads offered at popular fast food restaurants.
Click the small arrows in the top row to sort by restaurant, calories, fat, carbs, or protein.
| Restaurant | Menu Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Panera Bread | Southwest Chicken Ranch | 680 | 46g | 35g | 33g | 1070mg |
| Wendy’s | Southwest Avocado Salad | 560 | 39g | 16g | 40g | 1250mg |
| Chick-fil-A | Market Salad with Grilled Chicken | 550 | 31g | 42g | 28g | 1010mg |
| Wendy’s | Apple Pecan Salad | 530 | 27g | 44g | 31g | 1350mg |
| Wendy’s | Parmesan Caesar Salad | 530 | 37g | 15g | 33g | 1340mg |
| Panera Bread | Asian Sesame Salad with Chicken | 450 | 24g | 26g | 35g | 1030mg |
| Panera Bread | Greek Salad | 420 | 36g | 17g | 8g | 1130mg |
| Panera Bread | Caesar Salad | 410 | 30g | 24g | 12g | 870mg |
| TacoTime | Chicken Taco Salad | 310 | 14g | 26g | 21g | 450mg |
| Whataburger | Apple & Cranberry Salad with Grilled Chicken | 385 | 12g | 39g | 32g | 770mg |
| Firehouse Subs | Hook & Ladder Salad | 250 | 8g | 21g | 30g | 880mg |
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 Wendy’s Southwest Avocado Salad 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 additive that is often used as a preservative and to extend shelf life. As a result, the amount of sodium in fast food meals can be significant.
Of the salads included in this table, the Hook & Ladder Salad from Firehouse Subs contains the most sodium with 1,900 milligrams per serving.
Nutrition facts, prices, and ingredients are based on available information as of the date of publication. Restaurants and food manufacturers may change recipes or formulations without notice. Check package labels and ask the product manufacturer or restaurant for the most up-to-date information. Unless otherwise stated, %DV is based on a 2,000 calorie diet. All reports and reviews published on this site are for informational purposes only. NutritionandIngredients.com does not provide healthcare advice or dietary recommendations. Always consult your licensed physician for any healthcare or dietary advice.
Nutrition facts, ingredients, and allergens source: The Wendy’s Company. Salad product image courtesy of The Wendy’s Company. Original designs by Nutrition & Ingredients for purposes of fast food nutrition research and reports.