19 Low Sodium Fast Food Selections

19 Options for Low Sodium Fast Food

Have you ever wondered how to stick to a low sodium diet while grabbing fast food? Most items are packed with salt, but with a bit of know-how, you can discover choices that are friendlier to your sodium goals. Although these selections still tend to be high in calories, fats, and carbs, they offer a way to enjoy a treat or a quick meal without going overboard on salt.

McDonald's

Start your day right with two breakfast favorites that keep the salt in check:

Fruit & Maple Oatmeal: Made with hearty oatmeal, diced apples, a touch of light cream, and a cranberry raisin mix, this bowl has only about 150 mg of sodium per serving (around 7% of the Daily Value). It’s a boost of fiber, iron, and potassium—even though the carbs and sugars are a bit high.
Hotcakes: A classic breakfast choice that comes in lower sodium variations with about 550 mg per serving (24% DV). Want to trim it down even more? Skip the salted whipped butter and enjoy a slightly smaller portion to lower the salt to roughly 480 mg (21% DV).

Wendy’s

Wendy’s offers simple sides and salads that let you control the salt content:

Baked Potato: A plain baked potato has a very modest 40 mg of sodium (only 2% DV). You can dress it up yourself with herbs or veggies, or pick the Sour Cream and Chive version – just a little saltier at 55 mg (2% DV).
Southwest Avocado Salad: While the standard version tops out around 930 mg (40% DV), you can customize it. Skip the bacon to drop it to 790 mg (34% DV), or remove both the bacon and grilled chicken for a much lighter option at 350 mg (15% DV) per serving.

Taco Bell

Taco Bell surprises with both savory and sweet picks that won’t overwhelm you with sodium:

Soft Tacos: For instance, the Black Bean Soft Taco comes in at around 370 mg (16% DV) and even the seasoned beef version offers a decent 9 grams of protein with about 490 mg (21% DV). Customize your taco by adding extra veggies like onions and tomatoes, but remember that extra items might add more salt.
Cinnamon Twists: If you’re after something sweet, these treats have just 115 mg (5% DV) of sodium and 170 calories per serving.
Black Beans and Rice: When you crave a side, opt for this simple dish at 360 mg (16% DV) of sodium plus 4 grams of protein and fiber, contained within only 160 calories.

Jamba Juice

Refreshing and nutritious, a few Jamba Juice options keep sodium at bay:

Smoothie Bowls: Choose flavors like Chunky Strawberry (135 mg, 6% DV), Vanilla Blue Sky (85 mg, 4% DV), Acai Primo (45 mg, 2% DV), or Island Pitaya (20 mg, 1% DV). They’re higher in carbs and sugar but offer fiber, protein, and potassium.
Spring Veggie Egg Bake: A delicious mix featuring non-fat yogurt, red bell pepper, cheese, artichoke hearts, and heavy whipping cream. It provides protein and calcium with around 480 mg of sodium (20% DV).

Chipotle

Chipotle shines with options that you can tailor to lower sodium content:

Salads: Swap out the rice and tortillas for a mix of greens. A chicken salad with fajita veggies, pinto beans, and a dash of sour cream comes to about 715 mg (31% DV), while a veggie version with black beans and guacamole hits roughly 775 mg (34% DV). Splitting your meal can also help manage sodium.
Tacos: Customizable tacos let you control fillings. For example, a chicken taco with crisp corn tortilla, romaine, sour cream, and black beans stands at 233 mg (10% DV). Changing the protein slightly can adjust this to 240–280 mg, keeping your salt intake in check.

Subway

When it comes to sandwiches and salads, Subway has options that are easier on sodium:

Veggie Delite: This 6-inch sandwich comes loaded with fresh veggies on multigrain bread and only about 320 mg (14% DV) of sodium.
Tuna Salad: Swap a sandwich for a salad; the Tuna Salad has roughly 390 mg (17% DV) while packing 15 grams of protein and vitamins like A and C.

Starbucks

Starbucks isn’t just about coffee—its breakfast options also aim for a lower sodium profile:

Kale & Mushroom Egg Bites: These protein-packed bites offer about 340 mg (15% DV) of sodium along with 15 grams of protein.
Rolled & Steel-Cut Oatmeal: Enjoy this versatile oatmeal, which, without added toppings, has only about 125 mg (5% DV) of sodium. With extra toppings like blueberries and nuts, it rises just a bit to around 130 mg, along with vital fiber and protein.

Burger King

Burger King also has a couple of choices if you’re watching your salt:

Jalapeno Cheddar Bites: These are crispy, cheesy, and come with about 454 mg (20% DV) of sodium per 4-piece serving. They’re delicious, although fried.
Chicken Nuggets: A 4-piece serving offers around 495 mg (22% DV) of sodium and gives you 9 grams of protein with under 200 calories—making it a lighter choice compared to heavier burgers.

Sonic

Finally, Sonic provides sweet treats that won’t send your sodium levels soaring:

French Toast Sticks: These come in at about 460 mg (20% DV) per serving. They’re a bit on the sweet side with extra carbs, but they also supply a modest amount of protein and fiber.
Vanilla Cone: For dessert, the vanilla cone is a surprising choice with only 140 mg (6% DV) of sodium, plus a little protein and 250 calories.

In summary, while fast food menus tend to be salty, several choices can help you lower your sodium intake. Just remember that even these options might be high in fats, sugars, or calories, so enjoy them as occasional treats. Next time you dine out, try skipping extra dressings and high-sodium sauces, or opt for smaller portions—you might be surprised by how much of a difference it makes!