From breakfast offerings to main courses and sweet treats, nearly every item on fast food menus is packed with salt, posing a challenge for those seeking low sodium fast food options.
Nevertheless, there is a plethora of choices with reduced sodium content, including selections from some of the most frequented fast food joints.
While it’s advisable not to rely heavily on these foods due to their high calorie, carbohydrate, and fat content, they can still be enjoyed occasionally as a treat or a convenient solution for busy days.
Below, you’ll find 19 choices with reduced sodium content offered at various well-known fast-food establishments.
McDonald’s for Low sodium fast food
You can savor the delicious taste without worrying about consuming too much salt, making them a healthier choice for your morning meal.
 Fruit & Maple Oatmeal
This McDonald’s meal includes oatmeal, diced apples, light cream, and a cranberry raisin blend, making it a nutritious choice with Low sodium fast food content.
Each serving contains 150 mg of sodium, roughly 7% of the recommended Daily Value (DV). Despite being relatively high in carbohydrates and sugar, it offers 4 grams of fiber per serving and can boost your intake of essential nutrients such as iron and potassium.
 Hotcakes
Hotcakes rank among McDonald’s top breakfast choices. They’re also a lower-sodium option, containing 550 mg per serving, which amounts to 24% of the Daily Value (DV).
Although hotcakes are higher in carbs, fat, and sugar, they do offer essential nutrients like calcium, iron, and potassium.
To cut down on sodium, consider reducing your portion size and skipping the salted whipped butter. By doing so, you can lower the total sodium content to 480 mg, which equals 21% of the DV, for a serving of three hotcakes.
Wendy’s for Low sodium fast food
Wendy’s offers two options that are relatively lower in sodium.
 Baked Potato
At Wendy’s, the classic side dish of a baked potato is a straightforward and low-sodium option, containing only 40 mg per serving, equivalent to about 2% of the Daily Value (DV).
Not only is it low in sodium, but it also provides a good amount of potassium, iron, fiber, and 7 grams of protein per serving.
For added flavor, you can customize a plain baked potato with healthy toppings like herbs and veggies. Alternatively, you can try the Sour Cream and Chive Baked Potato, which contains just 55 mg of sodium per serving, or approximately 2% of the DV.
Southwest Avocado Salad
While Wendy’s salads offer some lower-sodium options compared to other menu items, many still contain high levels of salt.
For instance, the Southwest Avocado Salad features romaine lettuce, cheese, avocado, grilled chicken breast, and bacon, totaling 930 mg of sodium per serving, which is 40% of the Daily Value (DV).
Removing the bacon reduces the sodium content to 790 mg or 34% of the DV. Moreover, eliminating the grilled chicken further reduces the sodium to 350 mg per serving, accounting for 15% of the DV.
Taco Bell for Low sodium fast food
You can find a few savory and sweet options at Taco Bell that are lower in sodium.
 Soft Tacos
Many of the soft tacos at Taco Bell are relatively low in sodium, offering a flavorful and nutritious option.
For instance, the Black Bean Soft Taco contains approximately 370 mg of sodium per serving, which is about 16% of the Daily Value (DV). It also boasts important nutrients like 4 grams of fiber and 6 grams of protein.
Similarly, Soft Taco with seasoned beef provides 9 grams of protein and 490 mg of sodium, constituting 21% of the DV.
You can further customize your taco with toppings such as onions, tomatoes, and jalapeño peppers.
However, it’s important to note that the sodium content can add up if you’re ordering multiple tacos. Therefore, it’s advisable to moderate your intake and consider pairing your taco with other side dishes that are lower in sodium.
Cinnamon Twists
Taco Bell’s sugary cinnamon treat, the Cinnamon Twists, stands out as one of the lowest-sodium options on the menu, containing just 115 mg per serving, which is only 5% of the Daily Value (DV).
While Cinnamon Twists may not offer many nutrients, they are relatively low in calories, providing only 170 calories per serving.
Black Beans and Rice
When you’re looking for a less salty side dish at Taco Bell, bypass the nachos, quesadillas, and cheesy potatoes, and instead, go for the black beans with rice.
This simple option, consisting of seasoned rice and black beans, offers 360 mg of sodium per serving, roughly 16% of the Daily Value (DV).
Additionally, it packs in 4 grams of both protein and fiber, while keeping the calorie count low at just 160 calories per serving.
Jamba Juice
There are a few menu choices at Jamba Juice that have reduced sodium content.
Smoothie Bowls
All Jamba Juice smoothie bowls, which include fresh fruit and various toppings such as granola, peanut butter, or shredded coconut, have lower sodium levels.
Here are the sodium contents for a selection of smoothie bowl flavors (10):
- Chunky Strawberry:Â 135 mg (6% of the DV)
- Vanilla Blue Sky:Â 85 mg (4% of the DV)
- Acai Primo:Â 45 mg (2% of the DV)
- Island Pitaya:Â 20 mg (1% of the DV)
While some smoothie bowls may contain higher levels of carbohydrates and sugar, they also offer significant amounts of fiber, protein, and potassium (10).
Spring Veggie Egg Bake
This delicious egg bake is made with non-fat yogurt, red bell pepper, cheese, artichoke hearts, and heavy whipping cream.
Not only does it provide a healthy dose of protein and calcium, but it’s also one of the lowest-sodium options on the Jamba Juice menu, containing 480 mg per serving, which accounts for 20% of the Daily Value (DV) (11).
Chipotle for Low sodium fast food
You have the option to customize salads and tacos at Chipotle for a reduced-sodium choice.
Salad
Chipotle’s salads offer a lower-sodium alternative by replacing rice and tortillas with a supergreen blend.
For example, a salad featuring chicken, fajita vegetables, pinto beans, and sour cream contains approximately 715 mg of sodium, which is 31% of the Daily Value (DV).
Similarly, a veggie salad with black beans, guacamole, sour cream, and fajita vegetables provides around 775 mg of sodium, equivalent to 34% of the DV.
To further reduce sodium intake, consider splitting your salad into two servings when possible. Additionally, avoid high-sodium toppings like plant-based chorizo, tomato salsa, chipotle honey vinaigrette, and tomatillo red-chili salsa.
Taco
At Chipotle, you have the flexibility to personalize your tacos according to your dietary requirements and tastes, making it simple to adjust the fillings for lower sodium levels.
For instance, a chicken taco made with a crispy corn tortilla, romaine lettuce, sour cream, fajita vegetables, and black beans contains 233 mg of sodium, which is 10% of the Daily Value (DV).
Similarly, substituting the chicken with steak or carnitas results in sodium content of 240 mg (10% of the DV) or 280 mg (12% of the DV), respectively.
Subway
You may want to consider these two Low sodium fast food options at Subway.
Veggie Delite
In contrast to numerous Subway sandwiches loaded with high-sodium sauces, meats, and cheeses, the Veggie Delite stands out for its relatively lower sodium content. It contains only 320 mg in a 6-inch (15-cm) sandwich, which is 14% of the Daily Value (DV).
Constructed with lettuce, baby spinach, red onions, tomatoes, cucumbers, and green bell peppers on multigrain bread, this sandwich also serves as a nutritious source of protein, vitamin A, and vitamin C.
Tuna Salad
Opting for a salad instead of a sandwich is an excellent strategy to lower your sodium intake when dining at Subway.
Take the Tuna Salad, for instance, which contains only 390 mg of sodium per serving, making up approximately 17% of the Daily Value (DV).
Additionally, this salad provides a hefty 15 grams of protein from the tuna and is rich in essential nutrients such as vitamin A, vitamin C, and iron.
Starbucks
Starbucks offers two breakfast options which are l Low sodium fast food.
Kale & Mushroom Egg Bites
These egg bites make for a protein-packed breakfast choice to pair with your morning coffee during your Starbucks visit.
Each serving holds 340 mg of sodium, which is roughly 15% of the Daily Value (DV), alongside 15 grams of protein and 2 grams of fiber.
Compared to other egg bite options at Starbucks, like the Bacon & Gruyère Egg Bites and Egg White & Roasted Red Pepper Egg Bites, these are slightly lower in sodium, with 680 mg (30% of the DV) and 470 mg (20% of the DV) respectively.
Rolled & Steel-Cut Oatmeal
Crafted from whole grain oatmeal and customizable with an array of toppings such as dried fruit, nuts, brown sugar, or blueberries, this wholesome choice is not only versatile and delicious but also lower in sodium.
When enjoyed without any toppings, it contains approximately 125 mg of sodium, which is equivalent to 5% of the Daily Value (DV). With toppings like blueberries, nuts, and agave nectar syrup, each serving provides 130 mg (6% of the DV) of sodium.
Furthermore, this menu item boasts lower calorie content and is abundant in essential nutrients like fiber and protein.
Burger King for Low sodium fast food
This fast-food restaurant provides two potential choices that have reduced sodium levels.
Jalapeno Cheddar Bites
This well-liked side dish from Burger King is packed with jalapeños and cheddar cheese.
While it’s deep-fried and may not be the healthiest option for your heart, it contains less sodium than numerous other items on the menu, with 454 mg (20% of the Daily Value) in each 4-piece serving.
Chicken Nuggets
If you’re watching your sodium intake, Burger King’s chicken nuggets are a preferable choice compared to their burgers and sandwiches.
In fact, a 4-piece serving of chicken nuggets contains 495 mg (22% of the Daily Value) of sodium, which is less than half the amount found in a Whopper and only a quarter of the sodium in a Big King.
Not only are the 4-piece chicken nuggets relatively lower in sodium, but they also offer 9 grams of protein and contain fewer than 200 calories per serving.
French Toast Sticks
If you’re keeping an eye on your sodium intake, you might find Sonic’s French Toast Sticks appealing. They contain 460 mg (20% of the Daily Value) per serving, which is lower compared to other items on the menu.
However, it’s important to note that they’re still quite high in carbohydrates and sugar, particularly if you’re adding maple syrup. Nonetheless, each serving also provides 8 grams of protein and 3 grams of fiber.
Vanilla Cone
It’s surprising to learn that numerous desserts offered at fast food joints are loaded with sodium, posing a challenge for those trying to enjoy something sweet while keeping their sodium intake in check.
Fortunately, Sonic’s vanilla cone is a rare exception. It contains just 140 mg of sodium, making up only 6% of the Daily Value. Additionally, it offers 4 grams of protein and contains 250 calories.
Disclaimer
This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take because of the information on this page is entirely at your own risk and responsibility!
