There are many reasons you may want to consider reducing your sodium intake, especially if you have high blood pressure. And it probably comes as no surprise that fast-food menus can be difficult to navigate because most fast-food meals contain exorbitant amounts of sodium, which is just one reason why you don't want to make them a regular part of your diet. But that doesn't mean you have to avoid the drive-thru altogether—as long as you know what to order. We reached out to nutrition experts and registered dietitians to compile a list of 20 low-sodium fast-food orders so you can stick to your heart-healthy diet even when McDonald's and Taco Bell are the only options.
What is considered low sodium?
The Dietary Guidelines for Americans, 2020-2025, recommend limiting your sodium intake to 2,300 milligrams per day for people 14 years and older and even less for those 13 years and younger. However, if you have a propensity for high blood pressure or are among the 116 million Americans living with hypertension, you may want to cut back on your sodium even more, especially if your healthcare provider has recommended it.
"The FDA considers a food product 'low-sodium' if it contains 140 milligrams of sodium or less per serving; however, it isn't realistic for fast-food entrées to go that low," says Ysabel Montemayor, MS, RD.
"With that being said, [if you're looking for low-sodium fast food], I'd choose items that are less than 20% of the FDA's 2,300-milligrams daily value (DV) recommendation based on a 2,000 calorie diet."
That comes out to 460 milligrams of sodium per serving, which is a good limit to aim for when you're ordering at a chain.
Why should you pay attention to your sodium intake?
Too much sodium in your diet can impact your blood pressure and risk of heart disease, so it's particularly important that those with high blood pressure, hypernatremia, hypertension, and/or heart failure pay attention to their sodium intake. People with kidney disease should also be mindful of sodium, as over-consuming the nutrient can put additional strain on your kidneys. Above all, stick to your doctor's guidelines.
Reducing your sodium intake can also be beneficial even if you aren't currently experiencing any of these health issues.
Most Americans significantly overshoot the FDA's sodium guidelines. In fact, the average American consumes more than 3,400 milligrams of sodium every day, according to the American Heart Association (AHA).
The AHA notes that "cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health." (In fact, the AHA recommends an ideal limit of no more than 1,500 milligrams of sodium a day). And there is more than enough opportunity to make that thousand-calorie cut when you pull up to the drive-thru, where orders of burgers and fries easily climb upwards of 3,000 milligrams of sodium.
What are the best low-sodium fast food orders?
Of course, we all crave fast food from time to time. Barring serious medical conditions, if you're traveling, in hangry mode, or just craving a break from the slow cooker, here are the 20 best low-sodium fast food finds that dietitians recommend. Most of these items are below the 460-milligram limit we mentioned previously, but there are a few exceptions that go slightly over this amount.
Read on, and next, check out these 25 Low-Sodium Restaurant Chain Orders.
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
"A four-piece chicken McNugget [order] from Mcdonald's will have 340 mg of sodium," says Amanda Sauceda, MS, RD, a gut health nutritionist based in Long Beach, CA. Though this choice may not be as filling as a full meal, Sauceda says it can make for a hearty, protein-rich bite to tide you over till your next meal. "I would choose this if I needed a snack because the nuggets will give you some protein, which will help you feel full," she says.
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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
When you need a quick but filling, low-sodium snack while you're out, you can head to Burger King for their Chicken Fries. Like the McDonald's McNuggets, these won't be enough for an entire meal, but they can tide you over when you're in a pinch. The Chicken Fries will also save you about 160 milligrams of sodium compared to the BK Chicken Nuggets, which have 490 milligrams per 4-piece order.
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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
"My favorite thing to order when I'm on the run and have no better options is a Plain Baked Potato from Wendy's, with only 40 milligrams of sodium. You can add sour cream and chives for an extra 15 milligrams of sodium," shares Karen Z. Berg, MS, RD, CDN. "I like it because it's a whole food, and you know what you're getting. It's only 270 calories and has 1,560 milligrams of potassium for an added bonus."
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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
One Crunchy Taco with Beef ordered in the "Fresco Style"—which leaves off the cheddar cheese and replaces it with zero-calorie/zero-sodium tomatoes—has 140 calories, 6 grams of protein, and 3 grams of fiber. "This taco is lower in sodium than other tacos and can be a satiating snack due to its decent amount of protein and fiber," says Montemayor. "If looking for a more filling meal, eating two of these beef tacos will provide less sodium (520 milligrams) than one of the Taco Bell Beef Burrito Supreme (1,160 milligrams)—something to consider if sodium intake needs to be limited."
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Chick-fil-A: 8-Count Grilled Chicken Nuggets
- 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
This menu item packs a whopping 25 grams of protein for only 140 calories and 19% of your sodium DV. Pair it with their Fruit Cup (which has zero milligrams of sodium), and if you'd like, use half a packet of Honey Mustard Sauce (75 milligrams of sodium) for dipping for a total of 515 milligrams sodium.
"Chick-fil-A's Grilled Chicken Nuggets are a good source of lean protein while being significantly lower in sodium (540 milligrams sodium less) than an 8-count order of the original Chick-fil-A nuggets (980 milligrams sodium)," says Montemayor. "I'd still feel full and satisfied while avoiding excess sodium, especially if I use the dipping sauce in moderation. Adding a fruit cup to the order provides a variety of nutrients and fiber with no added sodium."
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Subway: 6" Veggie Delite
- 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
Subway certainly doesn't offer many low-sodium options, but you'd be hard-pressed to find a better option than this Veggie Delite Sandwich. If you order it on Subway's 9-Grain Wheat bread, "this sandwich is one of the lowest sodium items on the Subway menu, making it a great option for those on a sodium restriction," says Montemayor.
If you want to add a bit more protein to the sandwich without overloading on the high-sodium cold cuts, Montemayor suggests adding Swiss cheese. This addition will bring up the protein to 13 grams while keeping sodium fairly low.
"A great benefit of the sandwich is that it provides two servings of vegetables, is high in vitamins A and C, and is a good source of iron," she adds. Kimberly Gomer, MS, RD, LDN, director of nutrition at Pritikin Longevity Center, a world-renowned lifestyle health resort program, recommends you pair your sub with "a nice big apple or another piece of fruit you've brought from home, and [then] you're not only eating well, but you're also feeling full."
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Starbucks: Berry Trio Parfait
- 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 that provides a protein boost with very few calories, try theBerry Trio Parfait from Starbucks. This parfait is made with yogurt, berry compote, and granola and is much lower in sodium than the hot breakfast sandwich options you can order at this coffee chain.
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McDonald's: Fruit & Maple Oatmeal
- 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
"At McDonald's, it's very difficult to eat a low-sodium fast-food order—even when you think you're making a healthier choice like a salad with chicken," says Christy Brissette, MS, RD, president of 80 Twenty Nutrition, who says that the breakfast menu has the best low-sodium options. "I'll get the Fruit and Maple Oatmeal without the brown sugar for 140 milligrams of sodium. To get more protein, "I'll also get a side order of two scrambled eggs which contain 120 milligrams of sodium," she adds—a move which brings the total meal to 260 milligrams of sodium.
Chick-fil-A: Berry Parfait
- 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 Parfait With Granola is a solid bet if you're looking to limit your sodium intake. "This item is a little higher in sugars than a savory dish, but that is mostly due to the fruit and the dairy in this item," notes Summer Yule, MS, RDN. "The parfait offers 13 grams of protein, 15% DV calcium, and riboflavin from the dairy, and phytochemicals from the fruit. It is one of the few items at this restaurant that is low-sodium." Plus, this item fits the FDA's standardized definition for a low-sodium item, which is less than 140 milligrams of sodium per serving.
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Panera: Fuji Apple Chicken Salad (Half)
- 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
Unfortunately, even though Panera offers many lighter, low-calorie options that people can turn to compared to traditional fast food, this chain has very few low-sodium options. In fact, many of their soups and sandwiches are over 1,000 milligrams of sodium. One saving grace is that you can choose a half order of any salad, sandwich, or soup, which will automatically cut down on how much sodium you're getting. When you get a half order of the Fuji Apple Chicken Salad, for example, you're only getting 480 milligrams of sodium.
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Starbucks: Rolled & Steel-Cut Oatmeal
- 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
"The Starbucks Rolled & Steel-Cut Oatmeal, with just 125 milligrams of sodium, is an excellent choice for someone seeking a fast food, low-sodium option. This oatmeal is not only low in sodium but is also packed with whole grains, providing a good source of fiber that promotes heart health and helps maintain steady energy levels throughout the morning," says Mary Sab,at MS, RDN, LD. "Additionally, the oatmeal can be customized with healthy toppings like nuts, dried fruits, or fresh berries, enhancing its nutritional value while keeping sodium levels low. This combination of low sodium, high fiber, and natural ingredients makes it a nutritious and satisfying option for a quick breakfast."
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In-N-Out Burger: 'Protein Style' Hamburger
- 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
This selection uses lettuce instead of the bun, and comes with 370 milligrams of sodium and 240 calories. "Ordering your burger 'protein-style' can significantly reduce its sodium content while retaining most of the flavors of a standard one," shares Montemayor. "A hamburger with the bun contains 650 milligrams sodium while without the bun has 370 milligrams sodium—which saves you 280 milligrams if you order protein-style." Going sans-bun will also save you 150 calories and 18 grams of carbs. And—yes—this suggestion applies to the hamburger only. Adding a single slice of cheese raises your sodium count to 720 milligrams.
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Panera: Steel-Cut Oatmeal with Strawberries & Pecans
- 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 many of Panera's sandwiches and salads are heavy with sodium, their Steel-Cut Oatmeal with Strawberries & Pecans has under 200 milligrams per bowl. This allows you to get a little bit of protein and fiber in your breakfast while keeping your sodium intake on the low end. However, with only 8 grams of protein, this may not be the best order for those needing a higher-protein morning meal.
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Arby's: Jalapeño Roast Beef Slider (Without Cheese)
- 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
"Bread, cheese, and seasoned chicken and meat are all high in sodium, so ordering a low-sodium fast food meal at Arby's can be a challenge. This is where size matters," cautions Brissette. "Instead of ordering a regular sandwich or gyro, I recommend ordering one of Arby's sliders and holding the cheese. The Jalapeño Roast Beef Slider without cheese is 487 milligrams of sodium (which saves you 200 milligrams of sodium if you order it with the Swiss). Pair it with a side salad and ask for some lemon or vinegar to squeeze on top."
Au Bon Pain: Greek Vanilla Yogurt & Wild Blueberry Parfait
- 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
Bring on the Greek yogurt. "At only 115 milligrams of sodium for the entire meal, [Au Bon Pain's Greek Vanilla Yogurt and Blueberry Parfait] is sweet and creamy, and it hits the spot for breakfast or lunch with 23 grams of satisfying protein and 4 grams of fiber," say The Nutrition Twins (aka, Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos, RDN, CDN, CFT). "And with only 320 calories and 8 grams of fat, you can feel good about yourself for finding something healthy at a quick-serve restaurant."
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Five Guys: Little Hamburger
- Nutrition (Per order):
- Calories: 540
- Fat: 26 g
- Sodium: 380 mg
- Carbs: 39 g
"A Little Hamburger from Five Guys has 380 milligrams sodium, which is fairly low (17% DV). However, that only accounts for the bun and one patty," advises Montemayor. "Adding toppings can increase sodium levels significantly, so it may be beneficial to look up nutrition information of each to avoid going overboard." To keep sodium within a good range, try mustard, tomatoes, grilled/chopped onions, jalapeños, green peppers, and lettuce, Montemayor suggests.
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Smoothie King: Gut Health Papaya Ginger Smoothie
- 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
Thankfully, most smoothie options at Smoothie King are low in sodium, but this doesn't mean they're all healthy. If you want something low in sodium, as well as low in calories and fat, the Gut Health Papaya Ginger Smoothie is a great choice. This drink is also made with Smoothie King's "Gut Health Enhancer" add-on—a blend of probiotics, prebiotics, and fiber.
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Sonic: Corn Dog
- 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
"The Sonic Corn Dog, with only 480 milligrams of sodium, is a surprisingly good option for those seeking a lower-sodium fast food choice. While it provides the indulgence of a crispy, golden-brown treat, its sodium content is relatively modest compared to many other fast food items," says Sabat. "This makes it a more balanced choice, especially when you're craving something savory and satisfying but still want to keep your sodium intake in check. Additionally, its portion size is manageable, helping to avoid the excessive sodium that can come from larger, more complex menu items."
Dunkin: Multigrain Bagel
- 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
"The Multigrain Bagel from Dunkin', with just 550 milligrams of sodium, is a smart choice for those seeking a lower-sodium option on the go. While it's slightly above the recommended amount for low-sodium diets, it still offers a more balanced option than many fast food items that can easily exceed 1,000 milligrams of sodium," says Sabat. "The bagel is also rich in whole grains, providing fiber and nutrients that contribute to a more satisfying and health-conscious meal. Its simple ingredients and moderate portion size make it a convenient and nutritious choice when you need something quick that won't derail your efforts to manage sodium intake."
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Starbucks: Egg & Cheddar Protein Box
- 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
Need some fuel? Avoid the Starbucks pastry options and go for this low-sodium fast-food Eggs & Cheddar Protein Box with 460 calories and 22 grams of protein per box. "This box is prepacked with whole, unprocessed foods including a hard-boiled egg, natural nut butter, fruit, cheese, and a small raisin muffin for the nut butter to go on," says Dr. Keith Kantor, who has a Ph.D. in Nutritional Science and is CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. "The other boxes available at Starbucks are also significantly lower in sodium than traditional fast food options, which normally run about 1,000 milligrams or more per serving. I recommend these options because they contain higher quality ingredients and fresh fruit and vegetables in portion-controlled containers."
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This story has been updated to include additional entries, fact-checking, and copy-editing.
