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Wendy’s Parmesan Caesar Salad: 530 Calories

Parmesan Caesar Salad from Wendy's restaurant with text '530 calories'.

Wendy’s Parmesan Caesar Salad is made fresh daily.  It’s packed with grilled chicken breast, Italian cheeses, Parmesan crisps, and a creamy Caesar dressing.

One salad with dressing contains:

  • 530 calories
  • 37 grams fat
  • 15 grams carbohydrates
  • 33 grams protein

Read this guide for a complete overview of the calories, nutrition facts, and ingredients in the Parmesan Caesar Salad with grilled chicken from wEndy’s fast food restaurant.

Nutrition and ingredients information is sourced from Wendy’s and updated on a regular basis. If you notice anything that needs our attention, please contact us directly and we will correct the issue as quickly as possible. We also welcome your feedback in the comments section at the end of this page.

Wendy's caesar salad with chicken and summary list of nutrients.
Salad image: Wendy’s. Design by Nutrition & Ingredients.

Wendy’s Caesar Salad Nutritional Value

Calories

The recommended Caesar dressing contains almost the same number of total calories as the salad on its own.

  • Parmesan Caesar Salad alone has 290 calories
  • One packet of Caesar dressing has 240 calories

Combined, one serving of the salad entree has 530 calories. Here is a summary of the calories by macronutrient:

  • 335 calories from dietary fats
  • 60 calories from total carbs
  • 135 calories from protein

The highest proportion of total calories is derived from fat. Specifically, 37 grams of fat (salad entree with dressing) contribute about 64% of the total calories.

Protein makes up 25% of the total calories and the remaining 11% is from carbohydrates.

% Calories from Fat, Carbs and Protein

Calories
fat
64%
carbohydrates
11%
Protein
25%

ESTIMATED FITNESS TIME TO BURN 530 CALORIES

  • Cycle 45 minutes
  • Play Racquetball 1 hour
  • Play Golf (with cart) 2 hours 10 minutes
  • Swim 1 hour 15 minutes

Total Fat

Let’s take a quick look at the total fat in this meal from Wendy’s.

The Parmesan Caesar Salad entree, without the dressing, has 12 grams of fat, including 6 grams of saturated fat. The Caesar dressing has an additional 25 grams of fat, which includes 4.5 grams of saturated fat.

SUMMARY OF DIETARY FAT PER SERVING

  • 335 calories from dietary fats (63% of total calories)
  • 37 grams total fat, including 10.5 grams saturated fat
  • 12g fat in salad
  • 25g fat in dressing
  • Zero trans fat

All in, the salad and dressing have a combined total of 37 grams of fat. That’s almost half of the amount of dietary fat the FDA recommends for an entire day (based on a 2,000 calorie daily diet).

  • 37g total fat in Caesar salad with dressing (47% DV)

Iron and Potassium

This salad offers 15% of the recommended daily value of iron and 15% daily value of potassium (based on a 2,000 calorie daily diet).


Here are the nutrition facts for Wendy’s Parmesan Caesar Salad and Caesar Dressing.

Nutrition Facts

Serving Size 1 Salad

Amount per serving

Calories

530

SALAD

DRESSING

Calories

290

240

Total Fat

12g (19%)

25g (39%)

Saturated Fat

6g (30%)

4.5g (23%)

Trans Fat

0g

0g

Cholesterol

85mg (29%)

35mg (19%)

Sodium

890mg (38%)

450mg (20%)

Carbohydrates

13g (5%)

2g (1%)

Dietary Fiber

4g (16%)

0g (0%)

Total Sugars

3g

1g

Protein

31g

2g

%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.

Compare nutrition facts in a Panera Bread Caesar Salad.

Parmesan Caesar Salad from Wendy's restaurant with text '530 calories'.
There are 530 calories in one Parmesan Caesar Salad.

Caesar Salad Ingredients and Allergens

Wendy’s Parmesan Caesar Salad starts with a blend of Romaine lettuce and Italian cheeses, including Parmesan, Asiago, and Romano. It’s topped with grilled chicken breast, seasoned croutons, and crumbles of Parmesan crisps.

At your option, you can top the salad entree with a creamy Caesar dressing.

Ingredients

Here are the lists of ingredients in the base salad blend, grilled chicken, Parmesan cheese, and salad dressing.

Salad Blend

Ingredients:Romaine Lettuce, Italian Cheese Blend, Powdered Cellulose (anti-caking).

  • Italian Cheese Blend includes Parmesan, Asiago, and Romano Cheeses which are made from pasteurized milk, cheese cultures, salt, and enzymes.

Grilled Chicken Breast

Ingredients:Chicken Breast, Water, Seasoning, Potato Starch or Modified Food Starch, Carrageenan, Xanthan Gum, Soy Lecithin, and Sodium Phosphates.

  • The Seasoning includes salt, natural flavors, corn maltodextrin, dextrose, spices, dehydrated garlic powder, dehydrated onion powder, paprika, gum arabic, yeast extract, canola oil, sodium citrate, and sugar.

Seasoned Croutons

Ingredients:Enriched Flour, Sugar, Sunflower Oil, Yeast, Salt, Wheat Gluten, Canola and/or Sunflower Oil with Rosemary Extract and Ascorbic Acid (to preserve freshness).

  • The Enriched Flour includes wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, and folic acid.

Parmesan Crisps

Ingredients:The Parmesan Cheese is made with Pasteurized Part Skimmed Milk, Cheese Cultures, Sea Salt, and Enzymes.

Caesar Dressing

Ingredients:Water, Soybean Oil, Red Wine Vinegar, Parmesan Cheese, Romano Cheese, Extra Virgin Olive Oil, Sugar, Egg Yolk Distilled Vinegar, Salt, Dehydrated Garlic, Spice, Xanthan Gum, Mustard Seed, Natural Flavor, and Anchovies.

  • The Parmesan Cheese includes part-skim milk, cheese culture, salt, and enzymes.
  • The Romano Cheese includes cultured milk, salt, and enzymes.

Review ingredients in a Whataburger Apple & Cranberry Salad.

What is Soy Lecithin?

Lecithin is a food additive generally used as an emulsifier in the production of food.

Soy Lecithin – an ingredient listed in Wendy’s Grilled Chicken – is extracted from soybeans and composed of choline, fatty acids, and phospholipids. When used as an emulsifier, soy lecithin helps prevent ingredients from separating.

Other additives commonly used as an emulsifier include egg yolks, guar gum, xanthan gum, or gelatin. Xanthan Gum is used in Wendy’s Caesar Dressing.

Soy lecithin is often used in mayonnaise, salad dressings, chocolate, soups, sauces, and baked goods, among other processed foods.

Other fast food menu items and packaged foods that contain soy lecithin include:

Allergens

Wendy’s Parmesan Caesar Salad with dressing is made with ingredients that contain egg, soy, anchovies, and milk.


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.

Nutrition facts and ingredients source: The Wendy’s Company.

  • Salad image courtesy of The Wendy’s Company. Original design by Nutrition & Ingredients.

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