Chicken fillet sandwich, grilled, on wheat bun, with cheese
Common food
Photo: Wikipedia
A grilled chicken fillet sandwich on a wheat bun with cheese is a savory, satisfying meal with a tender, juicy chicken patty, melted cheese, and a slightly nutty, whole-grain bun. Its nutrition profile is protein-forward, making it a filling option for muscle maintenance and satiety.
Calorie split: 39% protein · 29% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, comforting combination of savory grilled chicken, melted cheese, and hearty bread, making it a quick, portable, and universally appealing meal. Its versatility allows for endless customization with different cheeses, sauces, and toppings.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium, especially from processed cheese and any added sauces, which may concern those monitoring blood pressure. To counteract this, opt for low-sodium cheese, skip high-salt condiments, and pair with a side of fresh vegetables or fruit to balance the meal.
Key benefits
- High in protein for muscle repair and satiety
- Whole wheat bun provides fiber for digestive health
- Grilling method reduces added fats compared to frying
- Good source of B vitamins from chicken and whole grains
- Contains calcium from the cheese for bone health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'chicken sandwich' as a fast-food staple was popularized in the U.S. in the 1940s, but the specific combination with a wheat bun and cheese became a widespread 'healthier' alternative in the 1990s wellness trend.
Full nutrition (USDA data · scales with serving)
| Water | 51.1 g |
| Energy | 230 kcal |
| Protein | 22.2 g |
| Total lipid (fat) | 7.9 g |
| Carbohydrate, by difference | 16.2 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 176 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 468 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.23 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 30.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 50.1 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 39.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 62.0 mg |
Amino acid profile (per 100g)
Estimated from WENDY'S, Homestyle Chicken Fillet Sandwich — USDA does not publish this profile for Chicken fillet sandwich.
| Tryptophan | 0.15 g |
| Threonine | 0.50 g |
| Isoleucine | 0.54 g |
| Leucine | 0.93 g |
| Lysine | 0.83 g |
| Methionine | 0.29 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 0.65 g |
| Histidine | 0.38 g |
| Alanine | 0.65 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.52 g |
| Proline | 0.68 g |
| Serine | 0.53 g |
FAQ
Is this a good post-workout meal?
Yes, the combination of high-quality protein from the chicken and carbohydrates from the bun can aid muscle recovery and glycogen replenishment.
Can I make this lower in fat?
Absolutely. Use a lean chicken breast, opt for reduced-fat cheese, and skip any butter or mayo on the bun.
Is the wheat bun significantly healthier than white?
Generally, yes. Whole wheat buns offer more fiber, vitamins, and minerals, which support sustained energy and digestive health.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.30 kcal/g · 39% calories from protein · 1.8 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.