Low Sodium Fast Food: 20 Healthier Options at Popular Chains

Finding low sodium fast food options can feel like searching for a needle in a haystack. Most fast food items are notoriously high in salt, with some meals containing more than an entire day’s recommended sodium intake in a single serving.

The American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 mg for most adults. However, the average American consumes approximately 3,400 mg daily, with a significant portion coming from restaurant and fast food meals.

While preparing meals at home is always the healthiest option, there are times when fast food becomes necessary. Whether you’re traveling, working late, or simply need a quick meal, knowing which menu items are lower in sodium can help you make better choices without derailing your health goals.

Here’s a comprehensive guide to low sodium fast food options available at popular chains across the United States.

Understanding Sodium in Fast Food

Before diving into specific menu items, it’s important to understand why fast food is typically so high in sodium and how to identify lower-sodium options.

Sodium serves multiple purposes in fast food: it enhances flavor, acts as a preservative, and helps maintain texture. However, excessive sodium intake can lead to increased blood pressure, heart disease, stroke, and kidney problems.

When evaluating fast food options, look for items with less than 600 mg of sodium per serving, which represents about 26% of the daily value. Items with 140 mg or less are considered low sodium, while those with 400 mg or more are considered high sodium.

McDonald’s: Breakfast and Beyond

As one of the world’s largest fast food chains, McDonald’s offers several options that are relatively lower in sodium compared to their standard menu items.

Fruit & Maple Oatmeal

This breakfast option combines whole grain oats with diced apples, cranberries, and raisins. With only 150 mg of sodium (7% DV), it’s one of the best choices for starting your day. The oatmeal provides 4 grams of fiber and essential minerals including iron and potassium, making it both heart-healthy and satisfying.

Hotcakes

McDonald’s hotcakes contain 550 mg of sodium (24% DV) when ordered with butter. To reduce sodium further, request them without the salted butter, bringing the total down to 480 mg (21% DV). While they’re higher in carbohydrates, they provide calcium and iron. Consider sharing a portion or saving half for later to reduce overall sodium intake.

Apple Slices

For a truly low-sodium option, McDonald’s apple slices contain 0 mg of sodium and make an excellent side dish or snack. They’re a perfect substitute for fries and provide natural sweetness and fiber without any added salt.

Wendy’s: Simple Choices

Wendy’s menu includes several items that can fit into a low sodium eating plan with some modifications.

Plain Baked Potato

This classic side dish is remarkably low in sodium at just 40 mg (2% DV). Baked potatoes are rich in potassium, which helps counteract sodium’s effects on blood pressure. They also provide 7 grams of protein and substantial fiber. Skip the high-sodium toppings like cheese and bacon, and instead add fresh vegetables or a small amount of sour cream.

Modified Southwest Avocado Salad

While Wendy’s salads can be sodium-heavy when loaded with all toppings, you can customize the Southwest Avocado Salad to reduce sodium content. Remove the bacon and dressing, and you can bring sodium levels down to manageable amounts while still enjoying a filling meal with protein, healthy fats from avocado, and plenty of vegetables.

Taco Bell: Customizable Mexican-Inspired Options

Taco Bell’s customizable menu makes it easier to control sodium intake by modifying orders.

Black Bean Soft Taco

At 370 mg of sodium (16% DV), this vegetarian option provides plant-based protein and 4 grams of fiber. Black beans are an excellent source of nutrients and make this taco a more balanced choice. Add extra lettuce, tomatoes, and onions for added nutrition without significantly increasing sodium.

Seasoned Beef Soft Taco

With 490 mg of sodium (21% DV), this taco offers 9 grams of protein. While slightly higher in sodium than the black bean version, it remains a better choice than most other menu items. Limit yourself to one taco and pair it with lower-sodium sides.

Black Beans and Rice

This simple side dish contains 360 mg of sodium (16% DV) and provides both protein and fiber at just 160 calories. It’s a satisfying option that can be ordered alone or as a complement to other low-sodium items.

Cinnamon Twists

For a sweet treat, these contain only 115 mg of sodium (5% DV) and 170 calories. While not particularly nutritious, they’re a lower-sodium dessert option when you want something sweet.

Chipotle: Build Your Own Bowl

Chipotle’s build-your-own format gives you complete control over sodium content, making it one of the most flexible options for low sodium dining.

Customized Salad Bowl

Start with a supergreens lettuce blend base (5 mg sodium), add fajita vegetables (170 mg), black or pinto beans (130-250 mg), and grilled chicken (310 mg). This combination keeps sodium around 615-745 mg while providing substantial protein, fiber, and nutrients. Skip high-sodium additions like queso, chorizo, and most salsas.

Taco with Smart Toppings

Choose a crispy corn tortilla (15 mg) and fill it with your choice of meat or beans, lettuce, and fajita vegetables. A single taco can contain as little as 230-280 mg of sodium depending on your protein choice. Order multiple tacos but be mindful that sodium adds up quickly.

Subway: Sandwich and Salad Selections

Subway’s “eat fresh” motto extends to several lower-sodium options, especially when you choose carefully.

Veggie Delite Sandwich

This vegetarian sandwich on multigrain bread contains just 320 mg of sodium (14% DV) for a 6-inch serving. Loaded with lettuce, spinach, tomatoes, cucumbers, and peppers, it provides vitamins A and C along with fiber. Add avocado for healthy fats without significantly increasing sodium.

Salad Options

Converting any sandwich to a salad automatically reduces sodium by eliminating bread. The Tuna Salad contains 390 mg of sodium (17% DV) and provides 15 grams of protein along with vitamins and minerals. Request dressing on the side or use oil and vinegar to control sodium further.

Starbucks: Beyond Coffee

Starbucks offers several food items that work well for those monitoring sodium intake.

Kale & Mushroom Egg Bites

These protein-rich egg bites contain 340 mg of sodium (15% DV) and provide 15 grams of protein with 2 grams of fiber. They’re the lowest-sodium egg bite option and make a convenient, portable breakfast paired with your morning coffee.

Steel-Cut Oatmeal

Plain oatmeal contains just 125 mg of sodium (5% DV). Even with toppings like blueberries, nuts, and agave syrup, sodium stays around 130 mg (6% DV). This whole-grain option provides sustained energy and heart-healthy fiber.

Jamba Juice: Smoothies and Bowls

Jamba Juice specializes in fruit-based items that are naturally lower in sodium.

Smoothie Bowls

All smoothie bowls at Jamba Juice are relatively low in sodium. The Island Pitaya Bowl contains just 20 mg (1% DV), while the Acai Primo has 45 mg (2% DV). These bowls provide natural fruit sugars, fiber, and potassium, though watch portion sizes as they can be high in total carbohydrates.

Burger King: Select Choices

While most Burger King items are high in sodium, a few options are more moderate.

4-Piece Chicken Nuggets

These nuggets contain 495 mg of sodium (22% DV) and provide 9 grams of protein for under 200 calories. While still fried, they’re significantly lower in sodium than burgers and sandwiches. Skip the high-sodium dipping sauces or use them very sparingly.

Side Garden Salad

A simple side salad without dressing contains minimal sodium and provides vegetables and fiber. Use it as a companion to other menu items to increase nutrition without adding much sodium.

Sonic: Breakfast and Treats

Sonic offers a couple of surprisingly lower-sodium options.

French Toast Sticks

At 460 mg of sodium (20% DV), these breakfast items provide 8 grams of protein and 3 grams of fiber. While they’re higher in carbohydrates, especially with syrup, they’re lower in sodium than most breakfast sandwiches.

Vanilla Cone

This dessert contains only 140 mg of sodium (6% DV) with 4 grams of protein and 250 calories. It’s a reasonable treat when you want something sweet without excessive sodium.

Additional Tips for Ordering Low Sodium Fast Food

Beyond choosing specific menu items, these strategies can help you further reduce sodium intake when eating fast food:

Request Modifications

Don’t hesitate to ask for modifications. Request no salt, dressing on the side, or vegetables instead of cheese. Most restaurants accommodate special requests.

Skip the Condiments

Sauces, dressings, and condiments are often loaded with sodium. A single packet of ketchup contains 150 mg, while some dressings exceed 300 mg per serving. Use them sparingly or skip them entirely.

Choose Grilled Over Fried

Grilled items typically contain less sodium than their fried counterparts. They’re also lower in unhealthy fats and calories.

Watch Portion Sizes

Even lower-sodium items can become high-sodium meals when portions are large. Consider ordering smaller sizes, splitting meals, or saving half for later.

Balance Your Day

If you eat fast food for one meal, keep sodium minimal for your other meals. Focus on fresh fruits, vegetables, and unsalted whole foods for the rest of the day.

Check Nutrition Information

Most fast food chains provide detailed nutrition information online or in-store. Review this information before ordering to make informed choices.

Avoid These High-Sodium Traps

Certain menu items are almost always extremely high in sodium:

• Breakfast sandwiches and burritos (often exceeding 1,000 mg)
• Burgers with bacon and cheese (frequently over 1,500 mg)
• Fried chicken sandwiches (typically 1,000-2,000 mg)
• Pizza (one slice can contain 500-800 mg)
• Nachos and quesadillas (often over 1,500 mg)
• Soups (especially cream-based varieties)

The Importance of Reading Labels

Many people are surprised by hidden sodium sources in seemingly healthy options. A salad might appear nutritious, but with processed meats, cheese, croutons, and dressing, it can contain over 2,000 mg of sodium—more than an entire day’s recommended intake.

Always review nutrition facts when available. Pay attention to serving sizes, as some items list nutrition information for partial servings rather than the entire meal.

Health Benefits of Reducing Sodium

Making an effort to choose lower sodium options when eating fast food can provide significant health benefits:

Blood Pressure Management

Reducing sodium intake helps lower blood pressure, decreasing the risk of hypertension, heart disease, and stroke. Even modest reductions can make a meaningful difference.

Reduced Bloating

High sodium intake causes water retention, leading to bloating and puffiness. Lower sodium choices help you feel lighter and more comfortable.

Better Kidney Function

Excessive sodium forces kidneys to work harder to eliminate excess salt. Reducing sodium intake supports better kidney health long-term.

Improved Overall Diet Quality

Focusing on lower sodium options often means choosing foods with more vegetables, whole grains, and lean proteins—improving overall nutrition.

When to Consult a Healthcare Provider

If you have been diagnosed with high blood pressure, heart disease, kidney disease, or other conditions requiring sodium restriction, consult with your healthcare provider or a registered dietitian about appropriate sodium limits for your individual needs. They can provide personalized guidance on managing sodium intake while maintaining a practical lifestyle.

Some individuals may need to restrict sodium more strictly than general recommendations, while others might have different dietary priorities. Professional guidance ensures you’re making choices that support your specific health goals.

Making Fast Food Fit Your Lifestyle

Fast food doesn’t have to be completely off-limits when you’re watching sodium intake. By making informed choices, requesting modifications, and balancing fast food meals with nutritious home-cooked options, you can enjoy the convenience of fast food while still supporting your health goals.

Remember that occasional fast food meals won’t derail a generally healthy diet. The key is making the best choices possible when you do eat fast food and ensuring that most of your meals come from fresh, whole foods prepared at home.

The Bottom Line

Finding low sodium fast food requires awareness, planning, and strategic ordering, but it’s entirely possible. Many popular chains offer options that contain moderate amounts of sodium, especially when you customize orders and avoid high-sodium additions.

Focus on simple preparations, vegetable-based options, and smaller portions. Skip the extras like cheese, bacon, and heavy sauces that dramatically increase sodium content. When possible, choose salads over sandwiches, grilled over fried, and fresh fruit over processed sides.

While these lower-sodium fast food options are better choices, they should still be consumed in moderation as part of an overall balanced diet. Most fast food items remain higher in calories, saturated fat, and added sugars than home-prepared meals.

By using the strategies and specific menu recommendations in this guide, you can navigate fast food restaurants more confidently, knowing you’re making choices that align with your health goals and sodium restrictions.

Sources:

• American Heart Association – Sodium Recommendations
• Centers for Disease Control and Prevention – Sodium and Health
• U.S. Food and Drug Administration – Sodium in Your Diet
• Mayo Clinic – Sodium: How to Tame Your Salt Habit
• National Institutes of Health – Salt and Blood Pressure