Wendy’s Baconator is one of their most popular menu items, known for its indulgent combination of beef patties, bacon, cheese and other tasty toppings. But with its hearty ingredients, many consumers wonder just how many calories are packed into the sandwich. In this comprehensive guide, we will break down the calorie count in a small Baconator, analyzing its nutritional contents and how it fits into a balanced diet.
An Overview of the Baconator
The Baconator was introduced by Wendy’s in 2007 and quickly became a menu staple. It features two quarter-pound beef patties, six strips of bacon, two slices of American cheese and mayonnaise on a premium bun. The small size Baconator contains slightly less meat than the regular size, but still clocks in as a hefty sandwich.
Here is a quick rundown of what’s inside a small Wendy’s Baconator:
- 2 quarter-pound beef patties
- 4 bacon strips
- 2 slices American cheese
- Mayonnaise
- Premium bun
The combination of protein-packed beef, salty bacon, gooey cheese and creamy mayo make the Baconator a indulgent treat for many burger fans. But the high fat and calorie content also make it one of Wendy’s most decadent menu choices.
Calories in a Small Wendy’s Baconator
So just how many calories are contained in a small Baconator? According to Wendy’s official nutrition information:
A small Wendy’s Baconator contains 670 calories.
That equates to around one-third of the daily calorie intake for an average adult. It places the small Baconator firmly in the high-calorie meal category.
Full Nutrition Facts for a Small Baconator
To get a fuller picture of the Baconator’s nutritional contents, here is the full nutrition information for a small Wendy’s Baconator:
- Calories: 670
- Total Fat: 43g
- Saturated Fat: 15g
- Trans Fat: 1.5g
- Cholesterol: 135mg
- Sodium: 1330mg
- Total Carbohydrates: 33g
- Dietary Fiber: 2g
- Sugars: 9g
- Protein: 40g
As the numbers show, the high calorie count in the Baconator comes largely from its high fat content. A small Baconator delivers 43 grams of total fat, including 15 grams of saturated fat. That equals around two-thirds of the recommended daily limit for saturated fat alone.
The sodium content is also very high at 1330 milligrams. That’s over half of the daily 2,300 mg limit recommended by most health authorities. As for carbs and protein, a small Baconator contains 33 grams of carbs and 40 grams of protein.
How the Baconator Compares to Other Wendy’s Burgers
The Baconator is one of the highest calorie options at Wendy’s. Here’s how it compares to the calorie counts for some of their other burgers:
| Wendy’s Burger | Calories (small size) |
|---|---|
| Junior Bacon Cheeseburger | 380 |
| Dave’s Single | 470 |
| Baconator | 670 |
| S’Awesome Bacon Cheeseburger | 530 |
As the table illustrates, the small Baconator has nearly double the calories of a Junior Bacon Cheeseburger, and over 200 more calories than a Dave’s Single. The S’Awesome Bacon Cheeseburger also has 140 fewer calories than the Baconator.
Clearly the two beef patties and stack of bacon make the Baconator a much heftier burger compared to other options. Those who want to watch their caloric intake would be better off choosing one of the lower-cal alternatives.
How the Baconator Fits Into a Calorie-Controlled Diet
At 670 calories, the Baconator packs a serious caloric punch. Here is how it would fit into sample calorie goals throughout the day:
1,200 Calorie Diet
On a strict 1,200 calorie weight loss diet, a small Baconator would use up over half of your daily allotment of calories. Fitting it into your day would require very small meals before and after.
1,500 Calorie Diet
For a moderately active woman trying to maintain her weight on 1,500 calories, a small Baconator could fit within her limits. But it would leave little room for extras throughout the day.
2,000 Calories Diet
On a 2,000 calorie diet, a small Baconator could work as either a lunch or dinner with calorie room left for other foods. An active man could potentially fit it into his daily caloric budget.
2,500+ Calorie Diet
People with high calorie needs like athletes could more easily work a small Baconator into their diet. But they would still need to account for the very high sodium and saturated fat contents by choosing lower-sodium foods and healthy fats for their other meals.
Healthier Wendy’s Options to Consider
While the Baconator tastes great, its high calorie density and saturated fat content should prompt caution in consumers trying to eat healthy. Here are some lower calorie Wendy’s menu items to consider instead:
- Junior Hamburger – 250 calories
- Chili – 190 calories
- Chicken Wrap – 340 calories
- Side Caesar Salad – 120 calories
- 4 pc Nuggets – 190 calories
Pairing options like these with a small drink and side can create a satisfying meal under 500 calories. There are ways to enjoy Wendy’s sensibly, if you avoid their mega-burgers.
Tips for Making a Baconator Healthier
If you do opt for a Baconator, there are some tweaks to make it a bit healthier:
- Order a small size
- Skip the mayo
- Ask for a wheat bun
- Order a side salad instead of fries
- Split the sandwich and eat half
- Drink water or unsweetened tea
Implementing some of these suggestions can save you calories, fat and sodium. But the Baconator still remains one of Wendy’s highest calorie sandwiches.
Conclusion
A small Wendy’s Baconator contains a hefty 670 calories, along with high amounts of fat and sodium. While it can potentially fit into higher calorie daily diet plans, consumers need to account for its dense nutritional stats. Choosing lower calorie Wendy’s options or making baconator modifications can help mitigate the impact of indulging in this popular, but calorie-laden burger.
