A small Wendy’s chili contains approximately 190 calories and 7 grams of protein. This makes it a relatively low-calorie, high-protein fast food option. However, the chili also contains a significant amount of sodium – around 820 milligrams in a small size. This means that while a small Wendy’s chili can be a healthier option compared to items like burgers and fries, it is still a processed food that should be consumed in moderation as part of an overall balanced diet.
Nutritional breakdown of a small Wendy’s chili
Here is the complete nutritional information for a small Wendy’s chili according to the Wendy’s website:
| Nutrient | Amount |
|---|---|
| Calories | 190 |
| Total Fat | 8 g |
| Saturated Fat | 3.5 g |
| Trans Fat | 0 g |
| Cholesterol | 25 mg |
| Sodium | 820 mg |
| Total Carbohydrates | 14 g |
| Dietary Fiber | 3 g |
| Sugars | 3 g |
| Protein | 7 g |
As you can see, while the chili is relatively low in calories, it does contain a sizable amount of sodium at 820 mg for the small size. It also contains 3 grams of saturated fat.
Is the amount of sodium concerning?
The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. For individuals with prehypertension or hypertension, the recommendation is to limit sodium intake to 1,500 milligrams per day.
Since a small Wendy’s chili contains 820 milligrams of sodium, it supplies over one-third of the daily recommended limit for most people in just one menu item. For those limiting their sodium to 1,500 milligrams per day, the small chili provides over half of the daily recommendation.
This makes the sodium content of a small bowl of Wendy’s chili quite high and something to be mindful of, especially if consuming other high sodium foods throughout the day. Going with the lowest sodium preparation of the chili, dubbed “limited sodium chili”, reduces the sodium content to 480 milligrams. However, the regular chili still contains a considerable amount of sodium and should be consumed only occasionally as part of an overall low sodium diet.
Are the protein and fiber content beneficial?
On the positive side, a small Wendy’s chili provides 7 grams of protein. This makes it a good source of satiating protein compared to other fast food items. Protein takes longer to digest than carbohydrates and helps promote fuller for longer after eating.
The chili also contains 3 grams of dietary fiber per small bowl. Fiber has many health benefits including supporting digestive and heart health. Most Americans fall short of the recommended daily target of 25-30 grams of fiber, so the chili provides a decent fiber boost.
What about saturated fat, cholesterol, and calories?
The chili contains 190 calories per small bowl, which is a reasonable calorie count for a quick meal. However, the saturated fat content is a bit high at 3.5 grams (with 8 grams of total fat). The 2015-2020 Dietary Guidelines recommend limiting saturated fat intake to less than 10% of total calories. For a 2,000 calorie diet, this equates to about 22 grams of saturated fat per day. A small bowl of Wendy’s chili therefore provides about 16% of the daily limit.
Additionally, the chili contains 25 milligrams of cholesterol. The daily recommended limit for cholesterol intake is 300 milligrams, so the chili contributes a little over 8% of the maximum recommended amount.
Overall, while the calorie, fat, and cholesterol numbers could be lower, they are reasonable figures for fast food. The chili offers more protein than many other menu options, albeit with higher sodium levels.
Should the added sugar be a concern?
The small chili contains 3 grams of added sugar. The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men. The chili therefore contains 12% of the daily added sugar allowance for women and 8% for men. While not a huge contributor, the extra sugar should be taken into consideration for those wanting to closely monitor their sugar consumption.
How does the chili compare to other Wendy’s menu items?
Compared to other items on the Wendy’s menu, the small chili is one of the lower calorie, higher protein options. Here’s how it compares:
| Menu item | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|
| Small chili | 190 | 7 | 820 |
| Junior cheeseburger | 290 | 13 | 670 |
| Crispy chicken wrap | 340 | 26 | 1330 |
| 10 piece chicken nuggets | 460 | 18 | 760 |
| Small french fries | 230 | 3 | 170 |
The chili has the lowest calorie count besides the fries, while providing more protein than any of the other options. The sodium is on the higher side but still lower than the chicken wrap and nuggets. Overall, the chili provides a healthier nutrient balance compared to Wendy’s burgers, wraps, and fried items.
Should you make any modifications to the chili?
Ordering Wendy’s chili is a more nutritious choice than fried foods or cheese-laden burgers. However, there are some simple modifications you can make to increase the health factor:
– Choose the limited sodium chili to cut the sodium content in half
– Order the chili in a bowl rather than a cup to increase the portion of vegetables and beans
– Top with hot sauce or salsa instead of higher calorie cheese and sour cream
– Pair with a side salad instead of fries to increase fiber and nutrient content
– Drink water or unsweetened tea instead of soda to reduce calories, sugar, and sodium
Making simple substitutions like these allows you to better control the nutrition of your meal while still enjoying a flavorful, meaty chili.
What are the health benefits of chili?
There are several health benefits associated with eating chili:
– Chili peppers contain capsaicin, which has anti-inflammatory effects and may help reduce risk of chronic diseases.
– Beans in chili provide soluble fiber, which supports heart health by reducing LDL (“bad”) cholesterol levels.
– The lycopene in tomatoes is associated with a lower risk of certain cancers.
– Chili provides iron, potassium, vitamin C, vitamin A, and other important vitamins and minerals.
– Capsaicin may boost metabolism and promote weight loss.
– Spicy chili may clear up sinus congestion and contain antimicrobial properties that support immunity.
So while Wendy’s chili contains some less than ideal ingredients like added sugar and sodium, the beans, tomatoes, peppers, and spices still impart beneficial health effects.
The bottom line
A small Wendy’s chili can be a relatively healthy fast food option that provides more protein and fiber compared to burgers, nuggets, and fries. However, the high sodium content means it should be consumed mindfully as part of an overall low sodium diet. Choosing lower sodium preparation options, pairing with vegetables, and avoiding extras like cheese and sour cream can help improve the nutrition profile. At the end of the day, Wendy’s chili contains a variety of veggies, beans, and spices that provide more nutrients than typical fast food fare. Just be cautious with your sodium intake when enjoying Wendy’s signature rich and meaty chili.
