Top 19 Low Sodium Fast Food Choices You Can Enjoy

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Low Sodium Choices at Fast Food Chains

Low sodium Fast food often gets a bad rap for being high in sodium, but there are options available if you know where to look. While it can be tricky to find suitable options for a low-sodium diet, several popular fast food restaurants offer dishes that won’t overload you with salt. Keep in mind, though, that while these items are lower in sodium, they can still be high in calories, fat, and carbs, so enjoy them occasionally or as a convenient option when you’re on the move.

McDonald’s

If you’re at McDonald’s and watching your sodium, consider these breakfast items:

  • Fruit & Maple Oatmeal
    This oatmeal features diced apples, cream, and a cranberry-raisin blend, with 150 mg of sodium per serving (about 7% of the Daily Value, or DV). It’s a high-carb option but provides fiber, iron, and potassium to help boost your nutrition.
  • Hotcakes
    These classic pancakes contain 550 mg of sodium per serving (24% DV) and deliver important nutrients like calcium and iron. Skipping the salted butter can bring sodium down to 480 mg (21% DV) for all three hotcakes.

Wendy’s

At Wendy’s, you have a few lower-sodium choices to consider:

  • Baked Potato
    With just 40 mg of sodium per serving, this classic side also provides potassium, iron, and fiber. You can add your own toppings or try the Sour Cream and Chive version for 55 mg of sodium.
  • Southwest Avocado Salad
    Order without bacon to reduce sodium to 790 mg (34% DV) or go meatless to bring it down to 350 mg (15% DV).

Taco Bell

low sodium fast food
low sodium fast food

Taco Bell offers a few tasty options that can keep your sodium intake lower:

  • Black Bean Soft Taco
    This option has about 370 mg of sodium (16% DV) and includes fiber and protein. Just remember to limit the extras to avoid sodium buildup.
  • Cinnamon Twists
    For a sweet treat, these contain just 115 mg of sodium (5% DV) and 170 calories, making it a low-sodium option for dessert.

Jamba Juice

If you’re in the mood for something fruity, Jamba Juice has some low-sodium smoothie bowls:

  • Acai Primo Smoothie Bowl
    This bowl contains 45 mg of sodium (2% DV) and provides fiber and potassium, perfect for a lighter meal.

Chipotle

Chipotle’s salads and tacos are easy to customize:

  • Salad with Fajita Vegetables
    With chicken, beans, and supergreens, you can keep sodium around 715 mg (31% DV) and adjust toppings to fit your preferences.
  • Chicken Taco
    A single chicken taco with lettuce, sour cream, and beans has 233 mg of sodium (10% DV), making it a better choice than many other items.

Subway

Subway offers a couple of lower-sodium sandwiches and salads:

  • Veggie Delite Sandwich
    With 320 mg of sodium (14% DV) in a 6-inch, it’s packed with veggies and keeps sodium intake in check.
  • Tuna Salad
    Going for a salad instead of a sandwich can reduce sodium further, with the Tuna Salad containing 390 mg (17% DV) per serving.

Starbucks

If you’re grabbing breakfast at Starbucks, try these options:

  • Kale & Mushroom Egg Bites
    With 340 mg of sodium (15% DV), they’re a lower-sodium option packed with protein and fiber.
  • Rolled & Steel-Cut Oatmeal
    At only 125 mg of sodium (5% DV), this oatmeal is perfect for breakfast, especially with fruit toppings for added nutrition.

Burger King

Burger King has a couple of low-sodium sides and snacks:

  1. Jalapeno Cheddar Bites
    This side dish has 454 mg of sodium (20% DV) in a 4-piece, making it a lighter choice than most main dishes.
  2. Chicken Nuggets
    A 4-piece serving has 495 mg of sodium (22% DV), much lower than a burger.

Sonic

Satisfy your cravings with these lower-sodium treats from Sonic:

  1. French Toast Sticks
    With 460 mg of sodium (20% DV), they’re a lower-salt option if you skip the syrup.
  2. Vanilla Cone
    A simple dessert option, with only 140 mg of sodium (6% DV), giving you a sweet treat that’s light on salt.

Final Thoughts

While these fast food options are lower in sodium, remember to consume them in moderation. Pairing these options with a balanced diet can help keep your sodium levels in check while ensuring you’re meeting your nutritional needs. Enjoy these options for a quick and convenient meal without compromising on your health goals.

The bottom line

While many fast food items are packed with sodium, there are still a variety of lower-sodium options available. It’s important to remember that even though these choices may help reduce your salt intake, most of them are still high in fat, calories, or added sugars. Therefore, it’s crucial to enjoy these meals in moderation to maintain a healthy balance. For optimal health, pair these lower-sodium fast food options with a well-rounded diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. This approach will help you keep your sodium intake in check while ensuring you’re meeting all your nutritional needs

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