Swap It: Wendy's Baja Salad or Apple Pecan Chicken Salad

Rose Reisman’s Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets.

We always assume that a salad is the better choice when we opt for take-out. But not all salads are created equally. At Wendy’s, you’ll be surprised to see how the salads vary in nutrition. The Baja Salad with greens, chilli, guacamole, cheese, fried tortilla strips and a dressing, has over your full day’s intake of sodium, three-quarters of your daily calories and close to your day’s intake of fat.

Wendy's Baja Salad is heavy on fat and calories.

740 calories / 48 gm fat / 17 gm saturated fat / 1990 mg sodium

Wendy's Apple Pecan Chicken Salad is a healthy option, when it comes to take-out salad.

580 cal / 30 gm fat / 10 gm saturated fat / 1510 mg sodium

Eating Wendy's Baja Salad is equal to the fat in 16 McDonald’s Chicken McNuggets — or try burning the calories off on a stationary bike for one-and-a-half hours! Consider swapping it for the Apple Pecan Chicken Salad and save yourself 18 grams of fat and 7 grams of saturated fat.

Wendy’s Baja Salad:
740 calories / 48 gm fat / 17 gm saturated fat / 1990 mg sodium

Wendy’s Apple Pecan Chicken Salad:
580 cal / 30 gm fat / 10 gm saturated fat / 1510 mg sodium

Rose Reisman

Wendy's Baja Salad is heavy on fat and calories.

Rose Reisman’s Swap It series is a smart guide to giving in to cravings, while choosing more nutritionally savvy options at restaurants, take-outs and supermarkets.

Rose Reisman

Wendy's Apple Pecan Chicken Salad is a healthy option, when it comes to take-out salad.

Eating this salad is equal to the fat in 16 McDonald’s Chicken McNuggets — or try burning the calories off on a stationary bike for one-and-a-half hours! Consider swapping it for the Apple Pecan Chicken Salad and save yourself 18 grams of fat and 7 grams of saturated fat.

Wendy’s Baja Salad:
740 calories / 48 gm fat / 17 gm saturated fat / 1990 mg sodium

Wendy’s Apple Pecan Chicken Salad:
580 cal / 30 gm fat / 10 gm saturated fat / 1510 mg sodium