You should think about cutting back on salt for a variety of reasons, particularly if you have high blood pressure. In all honesty, the fast-food counter isn’t the best place to start, and it definitely shouldn’t be a regular part of your diet. But as long as you know what to get, you don’t have to completely avoid the drive-through. Almost everything on the menu at fast food franchises, from breakfast dishes to entrées and desserts, is high in salt, making it difficult to locate selections that are appropriate for a low sodium fast food.
But there are lots of options out there with less salt, including some from some of the most well-known fast-food chains. You can have these items as a convenient on-the-go option or as an occasional treat, but many of them shouldn’t be regular parts of your diet because they still include a lot of calories, carbohydrates, and fat. We consulted qualified dietitians and nutritionists to create a list of thirty low-sodium fast-food options. So you could maintain your heart-healthy diet even when your only options were Taco Bell and McDonald’s.
What qualifies as low sodium?
The FDA states that “The Dietary Guidelines for Americans, 2020-2025 recommends limiting sodium intake to 2,300 mg per day for people 14 years and older; and even less for those 13 years and younger.” Nevertheless, if you know that you are one of the 116 million Americans who suffer from hypertension or have a history of high blood pressure. You may want to reduce your sodium intake even further, particularly if your doctor has advised it.
Fast-food entrées can’t really be considered “low-sodium” if they contain 140 mg of salt or less per serving, according to the FDA. We select foods that are less than 20% of the FDA’s 2,300-milligram daily value (DV) recommendation based on a 2,000-calorie diet if you’re searching for low sodium fast food.
That means that each dish has 460 mg of salt.
Why is monitoring your salt consumption important?
It’s critical that people with hypertension, hypernatremia, high blood pressure, and/or heart failure watch how much sodium they eat. Individuals who have kidney disease should also be careful. When it comes to salt because taking too much of the nutrient might make their kidneys work harder. Above everything, follow your doctor’s instructions.
Reducing your sodium intake can also be helpful even if you don’t currently have any health problems.
The majority of Americans greatly exceed the FDA’s salt recommendations. In actuality, the American Heart Association (AHA) reports that the typical American consumes over 3,400 mg of sodium daily.
The American Heart Association states that “cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health. “Pulling up to the drive-thru, where orders of burgers and fries easily climb upwards of 3,000 milligrams of sodium, is more than enough opportunity to make that thousand-calorie cut.
Which fast food orders have the lowest salt content?
Of course, everyone has occasional cravings for fast food. With the exception of severe medical issues, these are the top 34 low sodium fast food options recommended by dietitians for when you’re on the go, feeling peckish, or just want a change of pace from your slow cooker.
1. Chicken Sweet & Sour from Panda Express:
260 milligrams of sodium
With all the salt and other sodium-infused components (like MSG) in so many meals, you might think that there is no such thing as sodium-conscious Chinese takeaway. However, Panda Express does provide several delicious low sodium fast food options.
Remarkably, Sheri Berger, RDN, CDCES, the Panda Express Sweet & Sour Chicken has 260 mg of salt per serving, which is relatively low. Additionally, at only 300 calories per serving, it’s a calorie-efficient option for those trying to lose weight.
Nevertheless, given that each serving has 24 grams of sugar, it does have a greater sugar content. Think of it as a sweet that won’t cause your blood pressure to spike.
2. Four-piece chicken McNuggets from McDonald’s:
330 milligrams of sodium
McDonald’s chicken McNuggets come in four pieces and contain 330 mg of salt. Even so, it might not be as satisfying as a complete dinner. It can serve as a filling, high-protein snack to hold you over until your next meal.
3. Strawberry Overnight Grains at Starbucks:
15 milligrams of sodium
“With only 15 milligrams of sodium, Starbucks’ Strawberry Overnight Grains is a great grab-and-go breakfast option,” says Hampton, Virginia-based registered dietitian Catherine Karnatz, RD. Packed with steel-cut oats, quinoa, almonds, and chia seeds, this menu item offers 4 grams of fiber, 5 grams of protein, and plenty of energy to start your day off right.
4. Fresco-style Crunchy Taco with Beef from Taco Bell:
270 milligrams of sodium
One Crunchy Taco with Beef ordered “Fresco Style” from Taco bell has 140 calories, 6 grams of protein, and 3 grams of fiber. This order omits the cheddar cheese (30 calories/40 mg sodium) and substitutes zero calories/zero mg sodium with zero calorie tomatoes. With a respectable amount of protein and fiber, this taco can be a satisfying snack and has less sodium than other tacos.
If you’re trying to watch your sodium intake, you might want to think about having two of these beef tacos instead of one Taco Bell Beef Burrito Supreme (1,110 mg), as they have 540 mg of sodium against 1,110 mg of sodium.
5. Sixth Street Veggie Delite from subway:
320 mg of sodium
Though there aren’t many low-sodium options at Subway, you’d be hard-pressed to find a better sandwich than this Veggie Delite. This sandwich is one of the lowest sodium products on the Subway menu, making it a fantastic choice for individuals on a sodium restriction if you order it on Subway’s 9-Grain Wheat bread.
In case you want to raise the protein content of the sandwich without going overboard with the high-salt cold cuts, we recommend adding Swiss cheese, which will increase the protein content to 13 grams while maintaining a relatively low sodium content.
A well-known lifestyle health resort program suggests that you pair your sub with “a nice big apple or another piece of fruit you’ve brought from home, and you’re not only eating well, but you’re also feeling full.” Other great benefits of the sandwich include providing two servings of vegetables, being high in vitamins A and C, and being a good source of iron.
6. Wendy’s Baked Potatoes, Plain:
40 milligrams of sodium
Our go-to order when I can’t think of anything better is a plain baked potato from Wendy’s, which has only 40 milligrams of sodium (you can up the sodium content by adding sour cream and chives for an additional 15 milligrams). It’s a complete meal that you know exactly what you’re getting, and it only has 270 calories and 1,560 milligrams of potassium.
7. The vegan Pineapple Spinach Smoothie from Smoothie King:
200 milligrams of sodium
The Vegan Pineapple Spinach blend has organic spinach and carrots to help you get much-needed veggies. Plus, it’s a good source of protein and supplies more than 30% of your daily fiber requirements; for those who need a little more, you could always customize your blend with more protein. Many of Smoothie King’s blends have no added sugar or artificial colors, flavors, or preservatives. At 200 milligrams of sodium, this 320-calorie shake is a light meal or a satisfying post-workout protein shake treat.
8. The 8-Count Grilled Chicken Nuggets at Chick-fil-A:
440 mg of sodium (or 515 mg if half a packet of honey mustard sauce is added)
Combine this menu item with their Fruit Cup (0 mg sodium) and you’ll get a staggering 25 grams of protein for only 140 calories and 19% of your daily value of sodium. You may also add half of a packet of Honey Mustard Sauce (75 mg sodium) for dipping, for a total of 515 mg of sodium.
A fruit cup added to the order offers a variety of nutrients and fiber without adding extra sodium, and Chick-fil-A’s grilled chicken nuggets are a good source of lean protein while being significantly lower in sodium (540 milligrams sodium less) than an 8-count order of the original Chick-fil-A nuggets (980 milligrams sodium). It feels full and satisfied without avoiding excess sodium, especially if I use the dipping sauce in moderation.
9. The PB&J Protein Box at Starbucks:
630 mg of sodium
The PB&J Protein box from Starbucks has everything you need to stay full for hours, including 20 grams of satisfying protein. We like this grab-and-go lunch box because it is a well-balanced variety of healthy foods with different flavors and textures to keep your taste buds interested. You get rich protein-packed peanut butter, soft whole grain bread, tart yogurt dip that is rich in calcium, and cheese, along with crisp fruits and veggies.
10. The Greek Yogurt Parfait with Granola from Chick-fil-A:
80 mg of sodium
The Greek Yogurt Parfait with Granola from Chick-fil-A is a good option if you’re trying to cut back on sodium. This dish has a tiny bit more sugar than a savory one, but that’s largely because it contains fruit and dairy. In addition to 13 grams of protein, the parfait contains phytochemicals from the fruit, 15% DV calcium, and riboflavin from the dairy. It’s one of the few low-sodium dishes at this restaurant. Furthermore, this product satisfies the FDA’s standard definition of a low-sodium product, which calls for fewer than 140 mg of salt per serving.
11. Panera’s ½ Seasonal Greens Salad + ½ Napa Almond Chicken Salad Sandwich:
Sandwich: 490 mg of salt. 160 mg of salt in a salad
Together, these amounts equal to 650 mg of sodium. Panera’s ½ Seasonal Greens Salad + ½ Napa Almond Chicken Salad Sandwich contain almonds. Almonds are also high in vitamin E, which is great for the skin. Healthy carotenoids like lutein and zeaxanthin, which are present in this fast-food salad, help shield our eyes from blue light exposure from electronics and computer screens.
12. Greek Vanilla Yogurt & Blueberry Parfait from Au Bon Pain:
115 milligrams of sodium
Pour some Greek yogurt on top. With 24 grams of filling protein and 5 grams of fiber, Au Bon Pain’s Greek Vanilla Yogurt and Blueberry Parfait is sweet and creamy and satisfies your hunger for breakfast or lunch. The whole meal only has 115 milligrams of sodium. You can feel proud of yourself for discovering something healthful at a quick-serve restaurant, as it only has 340 calories and 6 grams of fat.
13. McDonald’s Oatmeal with Fruit and Maple:
150 milligrams of sodium
Now that they offer an all-day breakfast, the Fruit and Maple Oatmeal (minus the brown sugar) for 140 milligrams of sodium makes it very difficult to eat a low-sodium fast-food order at McDonald’s—even if you think you’re making a healthier choice like a salad with chicken. To get more protein, get a side order of two scrambled eggs, which contains 120 milligrams of sodium, bringing the total meal to 260 milligrams of sodium.
14. ‘Protein Style’ Hamburger at In-N-Out Burger:
370 mg of sodium
This option uses lettuce in place of the bun and has 370 milligrams of sodium and 240 calories. If you order your burger “protein-style” at In-N-Out Burger, you can drastically cut the amount of sodium it contains while still getting most of the flavors of a standard one. A hamburger with the bun has 650 milligrams of sodium, while one without has 370 milligrams—you save 280 milligrams if you order protein-style. You can also save 150 calories and 18 grams of carbohydrates by ordering without the bun. Yes, this recommendation only applies to the hamburger itself; adding a single slice of cheese results in 720 milligrams of sodium.
15. Steel-Cut Oatmeal with Quinoa, Almonds, and Honey from Panera:
150 milligrams of sodium
Panera’s Steel-Cut Oatmeal with Almonds, Quinoa, and Honey is a great option for those looking for a low-sodium fast-food breakfast option; at only 150 milligrams of sodium, it contributes to a mere 9% of the recommended daily value of sodium. The addition of quinoa to the steel-cut oats adds a nutty flavor and texture, while also introducing ancient grains in new ways. The combination of protein- and fiber-rich quinoa and almonds helps this bowl reach a whopping 10 grams of protein and 8 grams of fiber per serving for a mere 320 calories and 7 grams of sugar.
16. Burrito Bowl from Chipotle with Chicken and Fajita Vegetables:
490 mg of sodium
Burrito Bowl with chicken and fajita veggies from Chipotle, topped with lettuce and sour cream. This combination comes out to 490 milligrams of sodium, which is much lower than other menu options, plus it gives me 35 grams of protein, which supports healthy muscles and keeps me feeling fuller longer. Not every dish at the popular Mexican chain has to be a salt bomb.
17. The Protein Bistro Box from Starbucks:
540 milligrams of sodium
When you’re in the mood for some fuel, skip the pastry options and opt for this low-sodium fast-food Eggs & Cheese Protein Box, which has 23 grams of protein per box and is packed with whole, unprocessed foods like a hard-boiled egg, natural nut butter, fruit, cheese, and a small raisin muffin to dip into the nut butter. The other boxes that are available at Starbucks also have a lot less sodium than traditional fast-food options, which typically have a serving size of 1,000 milligrams or more. These are my recommendations because they are made with higher-quality ingredients and have fresh fruit and vegetables in portion-controlled containers.
18. Veggie Lovers Small Thin ‘N Crispy Slice from Pizza Hut:
250 milligrams of sodium
Instead of giving in to your craving—which, as you all know, will only result in you befriending an entire pie on your couch a few days later—acquire a slice of Pizza Hut’s veggie-filled pizza. Most people assume that pizza will be high in sodium and calories, but at just 100 calories per slice, you get antioxidants from the veggies in addition to a lower calorie and sodium load. Plus, with 3.5 grams of fat and only 1.5 grams of saturated fat, you can enjoy a slice without fearing that it will negatively impact your health or your waist size.
19. Arby’s Roast Beef Slider with Jalapeño (No Cheese):
470 mg of sodium
Ordering a low-sodium fast food meal at Arby’s can be difficult because bread, cheese, and seasoned chicken and meat are high in sodium. This is where size matters. Rather than getting a regular sandwich or gyro, we suggest getting one of Arby’s sliders and holding the cheese (the Jalapeño Roast Beef Slider has 470 milligrams of sodium without the cheese; ordering it with the Swiss saves you 200 milligrams). You should pair it with a side salad and request some lemon or vinegar to squeeze on top.
You may also order their Dijon Honey Mustard Dressing, which has the lowest sodium option available. However, since the entire packet contains 230 milligrams of sodium, try to use only half of it.
20. The Little Hamburger by Five Guy:
380 mg of sodium
A Five Guys Little Hamburger has 380 milligrams of sodium, which is relatively low (17% DV), but that only includes the bun and one patty. Since adding toppings can raise sodium levels considerably, it might be wise to research each one’s nutrition facts to prevent overindulging. Some good options to keep sodium within reasonable bounds are mustard, tomatoes, grilled or chopped onions, jalapeños, green peppers, and lettuce.
21. Half-Size Fuji Apple Salad with Chicken from Panera:
370 mg of sodium
This salad from Panera includes three grams of fiber and fifteen grams of protein for only 285 calories, and when ordering a half-portion, it has only 370 milligrams of sodium per serving.
22. Hotcakes at McDonald’s:
One of the most well-liked breakfast options at McDonald’s, McDonald’s Hotcakes are also a low-sodium option, containing only 550 mg of sodium per serving, or 24% of the daily value.
The hotcakes are higher in fat, sugar, and carbohydrates than they are in sodium, but they are also higher in calcium, iron, and potassium, among other essential elements.
Reducing the size of your portions and omitting the salted whipped butter can help you keep the total sodium content of all three hotcakes to 480 mg, or 21 percent of the Daily Value.
Each serving has 150 mg of salt, or roughly 7% of the Daily Value (DV) that is advised.
Despite having a very high sugar and carbohydrate content, each meal has 4 grams of fiber, and it can help you consume more iron and potassium.
23. Southwest Avocado Salad by Wendy:
Even while one restaurant business offers certain salads with less salt, the majority still have a lot of sodium.
The Wendy’s Southwest Avocado Salad, when ordered exactly as is, has 930 mg of sodium, or 40% of the DV, and is composed of romaine lettuce, cheese, avocado, grilled chicken breast, and bacon.
But if you take out the bacon, the salt content drops to 790 mg, or 34% of the DV. If you take out the grilled chicken to make it vegetarian, the total sodium content drops to 350 mg, or 15% of the DV, per serving.
24. Soft Tacos from Taco Bell:
The majority of Taco Bell Soft Tacos are reasonably low in sodium.
For instance, a serving of Black Bean Soft Taco has roughly 370 mg of sodium, or 16% of the Daily Value. It also has four grams of fiber and six grams of protein, two essential nutrients.
Comparably, the Soft Taco with seasoned beef has 490 mg of sodium, or 21% of the Daily Value, and 9 grams of protein.
You can also add jalapeño peppers, onions, and tomatoes to personalize your taco.
But remember that if you order a lot of tacos, the sodium content can add up quickly, so watch how much you eat and pair your taco with other, lower-sodium side dishes.
25. Cinnamon Twists from Taco Bell:
With only 115 mg of sodium, or 5% of the DV, this sugary Taco Bell Cinnamon Twists is one of the lowest sodium options available.
With only 170 calories per serving, Cinnamon Twists are comparatively low in calories but not in terms of nutrients.
26. Rice and Black Beans Taco Bell:
The next time you visit Taco Bell, consider ordering black beans with rice instead of nachos, quesadillas, and cheesy potatoes for a simple, lower-sodium side dish.
Each dish, which is composed of black beans and seasoned rice, has 360 mg of sodium, or roughly 16% of the DV.
With only 160 calories per serving, it also boasts 4 grams of fiber and protein.
27. Bowls of Jamba Juice Smoothies:
All of Jamba Juice’s bowls include fresh fruit and a variety of toppings, such as granola, peanut butter, or shredded coconut, and are lower in salt.
The following list of smoothie bowl flavors’ sodium contents:
135 mg of chunky strawberry (6% of the DV)
Blue Sky Vanilla: 85 mg (4% of the DV)
45 mg of acai primo (2% of the DV)
20 mg (1% of the DV) of island pitaya
They’re an excellent source of fiber, protein, and potassium even if some of them can have rather high sugar and carbohydrate content.
28. Spring Vegetable Egg Bake with Jamba Juice:
Ingredients for this delicious egg bake include heavy whipping cream, red bell pepper, cheese, and non-fat yogurt.
It’s not just a great source of calcium and protein, but it’s also one of the Jamba Juice menu items with the least amount of salt (480 mg per serving, or 20% of the DV).
29. Salad with Chipotles:
Chipotle’s salads are among the options with less sodium since they replace the grains and tortillas with an intensely green combination.
A salad containing chicken, pinto beans, sour cream, and fajita veggies, for example, has roughly 715 mg of salt, or 31% of the DV.
A vegetable salad that includes fajita veggies, black beans, guacamole, and sour cream has about 775 mg of salt, or 34% of the DV.
If at all feasible, divide your salad into two servings and avoid adding high-sodium toppings such as tomato salsa, tomatillo red-chili salsa, plant-based chorizo, and chipotle honey vinaigrette.
30. Tacos from Chipotle:
Chipotle’s tacos are highly customizable to meet individual dietary requirements and preferences. Changing up the fillings can help reduce the sodium content.
For instance, 233 mg, or 10% of the DV, is found in a chicken taco with a crispy corn tortilla, romaine lettuce, sour cream, fajita veggies, and black beans.
Similarly, the total salt content increases to 240 mg (10% of the DV) or 280 mg (12% of the DV) when carnitas or steak are substituted for the chicken.
31. Tuna Salad from Subway:
If you order from Subway, switching to a salad is a wonderful way to cut back on sodium.
For instance, each serving of tuna salad has only 390 mg of salt, or roughly 17% of the DV.
Because of the tuna, it also has 15 grams of protein and a wealth of iron, vitamin C, and A.
32. Starbucks’ Egg Bites with Kale and Mushrooms:
The next time you’re at Starbucks, pick up these protein-packed egg bits to go with your morning coffee.
Each meal has 2 grams of fiber, 15 grams of protein, and 340 mg of sodium, or roughly 15% of the DV.
Additionally, they have a somewhat lower salt content than the other egg bite variants that Starbucks offers, such as the Bacon & Gruyère Egg Bites and the Egg White & Roasted Red Pepper Egg Bites, which have respective sodium contents of 470 mg (20% of the DV) and 680 mg (30% of the DV).
33. Steel-Cut & Rolled Oatmeal from Starbucks:
Starbucks Rolled & Steel-Cut Oatmeal is a substantial, tasty, and low-sodium option. It is created with whole grain oatmeal and your choice of toppings, like dried fruit, almonds, brown sugar, or blueberries.
When it’s served without any toppings, it has roughly 125 mg of sodium (5% of the DV). When it’s topped with blueberries, almonds, and agave nectar syrup, each serving has 130 mg of sodium (6% of the DV).
In addition to having fewer calories, this menu item is high in important nutrients including protein and fiber.
34. Burger King Jalapeno Cheddar Bites:
This famous side dish from Burger King is loaded with jalapeños and cheddar cheese.
Though it’s deep-fried and may not be the ideal choice when it comes to heart health, it’s lower in salt than many other menu items, with 454 mg (20% of the DV) in each 4-piece dish.
Conclusion:
Although most fast food menu items are heavy with salt, there are numerous selections that are reduced in sodium.
Be sure to enjoy these meals in moderation, as most are still high in fat, calories, or added sugar.
You should also mix these items with a well-rounded diet to keep your salt intake in line and ensure you’re reaching your nutritional needs.
Health reminder:
Try this today: To lower your sodium intake while eating out, try to avoid dressings, dips, and spreads with your meals, as many are rich in salt. Select smaller serving sizes or store half for later to help reduce your sodium intake further.