It’s common knowledge that fast food often comes with a hefty dose of sodium, which can be a concern, especially if you’re watching your salt intake due to high blood pressure or other health reasons. Navigating fast-food menus can feel like a minefield when trying to limit sodium. However, you don’t have to completely avoid the convenience of drive-thrus. The key is knowing what to order. Nutrition experts and registered dietitians have compiled a list of 20 low sodium fast food options to help you stick to a heart-healthy diet, even when fast food seems like the only option.
Understanding “Low Sodium” in Fast Food
According to the Dietary Guidelines for Americans, 2020-2025, adults and children over 14 should limit their sodium intake to 2,300 milligrams per day, with even lower recommendations for younger children. For individuals with high blood pressure or hypertension, conditions affecting millions of Americans, even stricter sodium limits may be necessary, as advised by healthcare providers.
Registered Dietitian Ysabel Montemayor, MS, RD, points out that while the FDA defines a “low-sodium” food as containing 140 milligrams of sodium or less per serving, this standard isn’t always realistic for fast food entrées.
Instead, Montemayor suggests aiming for fast food choices that contain less than 20% of the FDA’s daily recommended value for sodium (based on a 2,000-calorie diet), which is approximately 460 milligrams of sodium per serving. This serves as a practical target when ordering from fast food chains and seeking low sodium fast food.
The Importance of Monitoring Your Sodium Intake
Excessive sodium consumption can significantly impact your health. High sodium intake is directly linked to increased blood pressure and a higher risk of heart disease. Therefore, individuals with pre-existing conditions like high blood pressure, hypernatremia, hypertension, or heart failure must be particularly vigilant about their sodium intake. Furthermore, people with kidney disease should also be mindful, as too much sodium can place additional strain on their kidneys. Always adhere to your doctor’s specific recommendations regarding sodium limits.
Even if you’re currently healthy, reducing sodium intake can be beneficial for long-term wellness. The American Heart Association (AHA) reports that the average American consumes over 3,400 milligrams of sodium daily, far exceeding recommended guidelines.
The AHA emphasizes that “cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health,” and ideally recommends limiting intake to no more than 1,500 milligrams per day. Fast food meals, often packed with over 3,000 milligrams of sodium in burgers and fries alone, present a significant opportunity to reduce your daily sodium load.
Dietitian-Approved Low Sodium Fast Food Orders
Everyone craves fast food occasionally. Unless you have strict medical restrictions, there are times when fast food is a convenient option. For those moments when you’re traveling, extremely hungry, or simply need a quick meal, here are 20 dietitian-recommended low sodium fast food choices. Most options fall below the 460-milligram sodium limit, with a few slightly exceeding it.
Keep reading to discover these low-sodium fast food finds, and also explore 25 Low-Sodium Restaurant Chain Orders for more dining options.
McDonald’s: 4-Piece Chicken McNuggets
Nutrition (Per 4-piece order): Calories: 170 Fat: 10 g (Saturated Fat: 1.5 g) Sodium: 340 mg Carbs: 10 g (Fiber: 0 g, Sugar: 0 g) Protein: 9 g
According to Amanda Sauceda, MS, RD, a gut health nutritionist, a 4-piece Chicken McNugget order from McDonald’s contains 340 mg of sodium. While it might not be a full meal, Sauceda suggests it’s a good protein-rich snack to bridge the gap between meals. “If I needed a snack, I’d choose this because the nuggets provide protein, which helps with feeling full,” she explains.
Explore The Entire McDonald’s Menu, Ranked by Nutrition for more choices.
Burger King: Chicken Fries
Nutrition (Per 4-piece order): Calories: 110 Fat: 6 g (Saturated Fat: 1.5 g) Sodium: 330 mg Carbs: 8 g (Fiber: 0 g, Sugar: 0 g) Protein: 7 g
For a quick and relatively low sodium snack on the go, consider Burger King’s Chicken Fries. Similar to McDonald’s McNuggets, they serve as a good in-between-meal option. Chicken Fries also have less sodium compared to Burger King’s Chicken Nuggets, offering a sodium saving of about 160 milligrams per 4-piece serving.
Discover 11 Healthiest Menu Items at Burger King for healthier options.
Wendy’s: Plain Baked Potato
Nutrition (Per order): Calories: 270 Fat: 0 g (Saturated Fat: 0 g) Sodium: 40 mg Carbs: 61 g (Fiber: 7 g, Sugar: 3 g) Protein: 7 g
Registered Dietitian Karen Z. Berg, MS, RD, CDN, recommends a Plain Baked Potato from Wendy’s as a top low sodium fast food choice, with only 40 milligrams of sodium. “It’s my favorite go-to when I’m out and need a quick option,” Berg states. You can enhance it with sour cream and chives for just an additional 15 milligrams of sodium. Berg values it as “a whole food, with only 270 calories and a significant 1,560 milligrams of potassium.”
Explore 10 Healthiest Wendy’s Orders for more nutritious selections.
Taco Bell: Crunchy Taco With Beef, Fresco Style
Nutrition (Per Fresco Style taco): Calories: 140 Fat: 7 g (Saturated Fat: 2.5 g) Sodium: 260 mg Carbs: 12 g (Fiber: 3 g, Sugar: <1 g) Protein: 6 g
A Crunchy Taco with Beef “Fresco Style” at Taco Bell, which replaces cheddar cheese with tomatoes, contains 260mg of sodium. Montemayor notes, “This taco is lower in sodium than other tacos and can be a satisfying snack due to its protein and fiber content.” For a more substantial meal with less sodium, consider two Fresco Style Crunchy Tacos (520 milligrams sodium) instead of one Taco Bell Beef Burrito Supreme (1,160 milligrams sodium).
Discover 10 Best High-Protein Taco Bell Orders for protein-rich choices.
Chick-fil-A: 8-Count Grilled Chicken Nuggets
Chick-fil-A Nutrition (Per 8-count order): Calories: 130 Fat: 3 g (Saturated Fat: 0.5 g) Sodium: 440 mg Carbs: 1 g (Fiber: 0 g, Sugar: 1 g) Protein: 25 g
Chick-fil-A’s 8-count Grilled Chicken Nuggets offer 25 grams of protein with 440mg of sodium. Montemayor highlights that “Chick-fil-A’s Grilled Chicken Nuggets are significantly lower in sodium (540 milligrams less) than their regular nuggets.” Pair them with a Fruit Cup (zero sodium) and half a packet of Honey Mustard Sauce (75 milligrams sodium) for dipping, totaling 515 milligrams of sodium. “It’s a satisfying, lower sodium meal, especially if you use dipping sauce sparingly. Adding a fruit cup enhances nutrients and fiber without adding sodium,” says Montemayor.
Explore 12 Healthy Chick-fil-A Orders for healthier menu choices.
Subway: 6″ Veggie Delite
Courtesy of Subway Nutrition (Per 6-inch sub): Calories: 210 Fat: 3 g (Saturated Fat: 0 g) Sodium: 370 mg Carbs: 39 g (Fiber: 5 g, Sugar: 6 g) Protein: 10 g
While Subway has limited low-sodium options, the Veggie Delite Sandwich on 9-Grain Wheat bread stands out. Montemayor states, “This sandwich is among the lowest sodium items at Subway, ideal for those watching sodium intake.” For extra protein, she suggests adding Swiss cheese, increasing protein to 13 grams while maintaining relatively low sodium.
Kimberly Gomer, MS, RD, LDN, Director of Nutrition at Pritikin Longevity Center, recommends pairing it with “a large apple or other fruit brought from home for a filling and healthy meal.” Montemayor adds its benefits include “two servings of vegetables, high vitamins A and C, and a good source of iron.”
Discover 10 Healthiest Subway Sandwiches for more nutritious sub choices.
Starbucks: Berry Trio Parfait
Courtesy of Starbucks Nutrition (Per order): Calories: 240 Fat: 2.5 g (Saturated Fat: 0 g) Sodium: 125 mg Carbs: 39 g (Fiber: 2 g, Sugar: 25 g) Protein: 14 g
For a low sodium sweet treat with a protein boost, try the Berry Trio Parfait from Starbucks. This parfait, made with yogurt, berry compote, and granola, is significantly lower in sodium than Starbucks’ hot breakfast sandwiches.
Explore 9 Best Low-Sugar Starbucks Drinks for Weight Loss for healthier beverage options.
McDonald’s: Fruit & Maple Oatmeal
McDonald’s Nutrition (Per order): Calories: 320 Fat: 4.5 g (Saturated Fat: 1.5 g) Sodium: 150 mg Carbs: 64 g (Fiber: 4 g, Sugar: 31 g) Protein: 6 g
Christy Brissette, MS, RD, president of 80 Twenty Nutrition, notes that low sodium fast food options are scarce at McDonald’s, even seemingly healthier choices like chicken salads are high in sodium. “Breakfast is where you’ll find the best low-sodium options,” she says. Brissette recommends the Fruit and Maple Oatmeal without brown sugar for 140 milligrams of sodium. To increase protein, she adds a side of two scrambled eggs (120 milligrams sodium), bringing the total meal to 260 milligrams of sodium.
Discover 8 Best & Worst McDonald’s Burgers, According to a Dietitian for burger recommendations.
Chick-fil-A: Berry Parfait
Chick-fil-A Nutrition (Per order): Calories: 270 Fat: 9 g (Saturated Fat: 3.5 g) Sodium: 85 mg Carbs: 35 g (Fiber: 1 g, Sugar: 26 g) Protein: 13 g
Chick-fil-A’s Berry Parfait with Granola is a good low sodium fast food choice. Summer Yule, MS, RDN, points out, “While slightly higher in sugar due to fruit and dairy, it offers 13 grams of protein, 15% DV calcium, riboflavin, and fruit phytochemicals.” Yule adds, “It’s one of the few low-sodium items at Chick-fil-A” and fits the FDA’s definition of low sodium (under 140 milligrams per serving).
Explore 7 Healthiest Chick-fil-A Breakfast Items—and 3 To Skip for breakfast recommendations.
Panera: Fuji Apple Chicken Salad (Half)
Panera Nutrition (Per half order): Calories: 280 Fat: 16 g (Saturated Fat: 3 g) Sodium: 480 mg Carbs: 18 g (Fiber: 2 g, Sugar: 11 g) Protein: 15 g
Despite Panera’s lighter options, low sodium choices are limited. Many soups and sandwiches exceed 1,000 milligrams of sodium. A helpful strategy is ordering half portions. A half order of the Fuji Apple Chicken Salad, for example, contains 480 milligrams of sodium.
Explore Every Panera Salad—Ranked by Nutrition for salad nutrition information.
Starbucks: Rolled & Steel-Cut Oatmeal
Starbucks Nutrition (Per order): Calories: 160 Fat: 2.5 g (Saturated Fat: 0.5 g) Sodium: 125 mg Carbs: 28 g (Fiber: 4 g, Sugar: 0 g) Protein: 5 g
Mary Sabat, MS, RDN, LD, recommends Starbucks Rolled & Steel-Cut Oatmeal as a “fast food, low-sodium option” with only 125 milligrams of sodium. Sabat emphasizes, “It’s packed with whole grains and fiber, promoting heart health and sustained energy.” Customizing with “nuts, dried fruits, or fresh berries” enhances nutrition while keeping sodium low, making it “nutritious and satisfying.”
Explore 25 Low-Sodium Restaurant Chain Orders for more low-sodium dining options.
In-N-Out Burger: ‘Protein Style’ Hamburger
Shal W./Yelp Nutrition (Per order): Calories: 200 Fat: 14 g (Saturated Fat: 4.5 g) Sodium: 390 mg Carbs: 8 g (Fiber: 2 g, Sugar: 5 g) Protein: 12 g
Ordering an In-N-Out Burger “Protein Style” (lettuce wrap instead of bun) reduces sodium. Montemayor explains, “Ordering ‘protein-style’ significantly cuts sodium while maintaining flavor.” A bunless hamburger has 370 milligrams sodium compared to 650 milligrams with a bun – a 280-milligram saving. It also saves 150 calories and 18 grams of carbs. Note: this applies to hamburgers only. Adding cheese increases sodium to 720 milligrams.
Discover The Best In-N-Out Order for Weight Loss for weight management tips.
Panera: Steel-Cut Oatmeal with Strawberries & Pecans
Panera Bread Nutrition (Per order): Calories: 370 Fat: 14 g (Saturated Fat: 2 g) Sodium: 170 mg Carbs: 52 g (Fiber: 7 g, Sugar: 17 g) Protein: 8 g
While Panera’s sandwiches and salads often have high sodium, their Steel-Cut Oatmeal with Strawberries & Pecans is under 200 milligrams of sodium per bowl. It provides protein and fiber while keeping sodium low. However, with only 8 grams of protein, it might not be ideal for those needing a high-protein breakfast.
Explore 32 High-Protein Lunch Ideas That Keep You Full for protein-rich meal ideas.
Arby’s: Jalapeño Roast Beef Slider (Without Cheese)
Arby’s Nutrition (Per order, without cheese): Calories: 177 Fat: 7 g (Saturated Fat: 3 g) Sodium: 487 mg Carbs: 16 g (Fiber: 1 g, Sugar: 2 g) Protein: 10 g
Brissette cautions that Arby’s can be challenging for low sodium fast food due to high-sodium ingredients like bread, cheese, and seasoned meats. She advises, “Size matters at Arby’s. Instead of regular sandwiches or gyros, choose sliders without cheese.” The Jalapeño Roast Beef Slider without cheese has 487 milligrams of sodium (saving 200 milligrams compared to the Swiss cheese version). Pair it with a side salad and lemon or vinegar dressing.
Explore The Best & Worst Menu Items at Arby’s for menu recommendations.
Au Bon Pain: Greek Vanilla Yogurt & Wild Blueberry Parfait
@AuBonPain/Twitter Nutrition (Per order): Calories: 320 Fat: 8 g (Saturated Fat: 3.5 g) Sodium: 115 mg Carbs: 44 g (Fiber: 4 g, Sugar: 31 g) Protein: 23 g
The Nutrition Twins (Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos, RDN, CDN, CFT) recommend Au Bon Pain’s Greek Vanilla Yogurt and Blueberry Parfait. “With only 115 milligrams of sodium, it’s a sweet, creamy, and satisfying breakfast or lunch with 23 grams of protein and 4 grams of fiber,” they say. At 320 calories and 8 grams of fat, it’s “a healthy find at a quick-serve restaurant.”
Explore The 6 Healthiest Greek Yogurts, According to Dietitians for Greek yogurt recommendations.
Five Guys: Little Hamburger
Diana C./Yelp Nutrition (Per order): Calories: 540 Fat: 26 g Sodium: 380 mg Carbs: 39 g
Montemayor notes a Little Hamburger from Five Guys has “380 milligrams sodium, which is fairly low (17% DV) for a burger.” However, this is “only for the bun and patty.” Toppings increase sodium. Montemayor suggests sticking to mustard, tomatoes, grilled/chopped onions, jalapeños, green peppers, and lettuce to keep sodium levels reasonable.
Explore The Healthiest Menu Items at Five Guys—and What To Skip for healthier Five Guys choices.
Smoothie King: Gut Health Papaya Ginger Smoothie
Smoothie King Nutrition (Per order): Calories: 190 Fat: 0.5 g (Saturated Fat: 0 g) Sodium: 60 mg Carbs: 56 g (Fiber: 5 g, Sugar: 36 g) Protein: 2 g
Most Smoothie King smoothies are low in sodium, but not all are healthy. The Gut Health Papaya Ginger Smoothie is a good low sodium, low-calorie, and low-fat choice. It includes Smoothie King’s “Gut Health Enhancer” with probiotics, prebiotics, and fiber.
Explore 10 Healthiest Store-Bought Smoothies—and 4 To Avoid for healthier smoothie options.
Sonic: Corn Dog
Courtesy of Sonic Nutrition (Per order): Calories: 230 Fat: 13 g (Saturated Fat: 4 g) Sodium: 480 mg Carbs: 23 g (Fiber: 1 g, Sugar: 5 g) Protein: 6 g
Sabat calls the Sonic Corn Dog “a surprisingly good lower-sodium fast food choice” with 480 milligrams of sodium. “It’s a more balanced option when craving something savory while watching sodium intake” due to its “modest sodium content compared to other fast food items” and “manageable portion size.”
Explore The 20 Best & Worst Menu Items at Sonic for Sonic menu recommendations.
Dunkin: Multigrain Bagel
Dunkin’ Nutrition (Per order): Calories: 380 Fat: 8 g (Saturated Fat: 1 g) Sodium: 550 mg Carbs: 63 g (Fiber: 8 g, Sugar: 8 g) Protein: 15 g
Sabat suggests The Multigrain Bagel from Dunkin’ “is a smart choice for a lower-sodium option on the go” at 550 milligrams of sodium. While “slightly above recommended low-sodium amounts, it’s more balanced than many fast food items exceeding 1,000 milligrams.” It’s also “rich in whole grains, fiber, and nutrients, making it a convenient and nutritious choice” for managing sodium.
Explore 9 Healthy Dunkin’ Breakfasts That Dietitians Order for healthier Dunkin’ breakfast choices.
Starbucks: Egg & Cheddar Protein Box
Starbucks Nutrition (Per order): Calories: 460 Fat: 24 g (Saturated Fat: 7 g) Sodium: 450 mg Carbs: 40 g (Fiber: 5 g, Sugar: 21 g) Protein: 22 g
For a fueling low sodium fast food option, choose the Starbucks Eggs & Cheddar Protein Box with 450 milligrams of sodium and 22 grams of protein. Dr. Keith Kantor, Ph.D. in Nutritional Science, recommends it as it’s “prepacked with whole, unprocessed foods” like “hard-boiled egg, natural nut butter, fruit, cheese, and a small raisin muffin.” He notes, “Other Starbucks protein boxes are also significantly lower in sodium than typical fast food,” and “contain higher quality ingredients and fresh fruit and vegetables in portion-controlled containers.”
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