Top Low Sodium Fast Food Options You Can Enjoy Without Guilt

Eating out doesn’t have to mess up your low-sodium diet! While fast food is usually seen as salty, many places now offer healthier choices for those watching their sodium.

By picking these options, you can still enjoy the ease of fast food without hurting your health.

From grilled chicken sandwiches to fresh salads, there are actually a lot of low-sodium choices out there.

This article is here to help you find the best picks, so you can make smart decisions at the drive-thru. Enjoy fast food’s convenience and keep up with your health goals.

For example, go for a plain hamburger instead of the deluxe, or ask for your meal without extra sauces and dressings. Plus, many fast food joints have their nutrition info online, so you can check the sodium levels before ordering.

20 Options for Low Sodium Fast Food

Finding low sodium options at fast-food restaurants is easier than ever. Here are 20 choices to consider:

1. Fruit & Maple Oatmeal

Fruit & Maple Oatmeal is a wholesome breakfast option that combines whole grains with fresh apples, dried cranberries, and two types of raisins.

It contains only 150 mg of sodium, fitting low-sodium diet criteria, and is rich in fiber. Offered by fast-food chains like McDonald’s, this heart-healthy meal provides a nutritious and convenient start to the day, making it a standout choice among typically high-sodium fast-food breakfasts.

2. Hotcakes

Hotcakes offer a tasty low-sodium breakfast option, with McDonald’s Hotcakes containing about 600 mg of sodium.

They provide a satisfying meal without overwhelming sodium levels and can be paired with fruit or plain coffee for a nutritious breakfast. Available at various chains, Hotcakes are a versatile choice for those looking to reduce their sodium intake while maintaining a balanced diet.

3. Baked Potato

A baked potato is an excellent low-sodium fast food option. At Wendy’s, a plain baked potato contains just 40 mg of sodium. This makes it a great alternative to fries, which are often high in sodium.

Top your baked potato with salsa or broccoli for additional flavor without adding too much sodium. Avoid salty toppings like cheese and bacon bits. Pair it with a side salad to create a balanced, low-sodium meal.

Wendy’s is not the only chain offering this healthy choice. Other fast-food restaurants like Arby’s also provide plain baked potatoes with similar sodium levels. They can be a satisfying, heart-healthy side or enjoyed as a main dish.

4. Southwest Avocado Salad

Wendy’s Southwest Avocado Salad is designed for health-conscious diners, containing a modest 530 mg of sodium.

It features fresh mixed greens, avocado for healthy fats, grilled chicken for protein, pepper jack cheese, black beans, tomatoes, and bacon bits.

The salad is complemented by a zesty Southwest Ranch Dressing, which can be requested on the side to minimize sodium. This dish offers a balanced meal suitable for a low-sodium diet.

5. Soft Tacos

Soft tacos are a tasty, low-sodium option at various fast food chains. Taco Bell’s Fresco Soft Taco with chicken contains 470 mg of sodium, while Chipotle’s Chicken Soft Taco has just 310 mg of sodium and can be customized with low-sodium toppings.

Del Taco’s Chicken Street Taco offers 380 mg of sodium, featuring grilled chicken and roasted corn salsa.

Taco Cabana’s Flame-Grilled Chicken Taco includes marinated chicken breast and has 460 mg of sodium, providing a nutrient-packed meal.

6. Cinnamon Twists

Cinnamon Twists are a delightful low-sodium treat, especially from Taco Bell. Each serving contains only 115 mg of sodium, making them a great choice for anyone watching their intake.

Light, crispy, and sprinkled with cinnamon sugar, these twists satisfy sweet cravings without overwhelming sodium levels.

For those who enjoy a sweet snack, Cinnamon Twists provide a satisfying and less-salty option compared to other fast-food desserts.

They also pair well with a plain black coffee for a balanced indulgence. Enjoying these guilt-free treats can be part of a mindful, low-sodium diet.

7. Black Beans and Rice

Black beans and rice offer a low-sodium, nutritious option available at many fast-food chains. Taco Bell’s menu includes a serving of black beans and rice that contains only 120 mg of sodium.

This dish combines flavorful black beans with seasoned rice, creating a satisfying and heart-healthy meal.

Chipotle also provides a similar black bean and rice bowl that can be customized with fresh ingredients, keeping sodium levels minimal.

Choose toppings like lettuce, corn, and mild salsa to enhance the dish without adding excess sodium.

This simple yet filling combination is not only low in sodium but also high in protein and fiber, making it a smart choice for those looking to maintain a balanced diet.

8. Smoothie Bowls

Smoothie bowls offer a refreshing low-sodium option for fast food lovers. Using fresh fruits, these bowls pack nutrients without high sodium content.

Many chains provide various combinations, including berries, bananas, and spinach. Users enjoy a blend of vitamins and minerals, keeping sodium intake minimal.

Smoothie King features options like the Island Impact, which contains less than 150 mg of sodium.

Jamba Juice’s Acai Primo Bowl includes acai berries, strawberries, and granola, maintaining low sodium levels for a nutritious meal. Portable and customizable, smoothie bowls cater to different tastes while sticking to health goals.

9. Spring Veggie Egg Bake

A Spring Veggie Egg Bake offers delicious flavors with low sodium. Featuring spinach, bell peppers, mushrooms, and tomatoes, it packs a nutritious punch. Providing under 200 mg of sodium per serving, it’s an excellent breakfast choice.

This dish combines eggs with a variety of fresh vegetables. Light seasonings enhance the taste without increasing sodium. Popular at cafes and restaurants, it’s becoming a go-to option for health-conscious individuals.

Prepared in advance and reheated, it’s convenient for busy mornings. Pairing it with whole grain toast or avocado adds healthy fats and fiber. Opting for this egg bake helps maintain low sodium intake while enjoying a satisfying breakfast.

10. Salad

Many fast food salads offer low-sodium options. Wendy’s Southwest Avocado Salad, with 530 mg of sodium, includes mixed greens, avocado, grilled chicken, pepper jack cheese, black beans, tomatoes, and bacon bits.

McDonald’s Side Salad contains only 15 mg of sodium, featuring lettuce, tomatoes, and shredded carrots.

Subway’s Veggie Delight Salad has 75 mg of sodium, composed of fresh vegetables like lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives.

Panera Bread’s Modern Greek Salad with Quinoa, containing 280 mg of sodium, includes romaine, kale, quinoa, and cucumbers. These salads offer flavorful, low-sodium options for maintaining dietary goals.

11. Taco

Opting for tacos can be a delightful low-sodium choice. Taco Bell’s Fresco Soft Taco with chicken contains just 470 mg of sodium.

The taco includes marinated grilled chicken, fresh lettuce, and diced tomatoes, all wrapped in a soft tortilla. If you’re near a Chipotle, consider their Chicken Soft Taco, which has only 310 mg of sodium.

This option can be customized with low-sodium toppings like lettuce and mild salsa. Del Taco’s Chicken Street Taco offers about 380 mg of sodium, making it another tasty option.

Taco Cabana’s Flame-Grilled Chicken Taco contains 460 mg of sodium, ensuring a satisfying meal that aligns with health goals. Choosing tacos from these options helps you enjoy a flavorful and low-sodium meal.

12. Veggie Delite

The Veggie Delite sandwich from Subway is a nutritious low-sodium option, containing only 280 mg of sodium.

It features fresh vegetables like lettuce, tomatoes, cucumbers, green peppers, and onions, providing essential vitamins and minerals. Customers can add low-sodium condiments like mustard or vinegar for extra flavor.

Pairing it with a side salad or apple slices makes for a balanced meal, and choosing whole-grain bread can enhance its nutritional value. Veggie Delite is an excellent fast food choice for healthy eating without sacrificing taste.

13. Tuna Salad

For a low-sodium option, consider Subway’s Tuna Salad with around 270 mg of sodium per serving.

It includes tuna, mayo, and fresh vegetables like lettuce, tomatoes, green peppers, onions, and cucumbers.

Panera Bread’s Tuna Salad contains 460 mg of sodium per serving and features albacore tuna with mixed greens, red onions, tomatoes, and reduced-fat dressing. Tuna salad is a good source of protein and can be customized at fast-food chains to meet dietary goals.

14. Kale & Mushroom Egg Bites

Starbucks offers Kale & Mushroom Egg Bites with 340 mg of sodium per serving, made with cage-free eggs, kale, mushrooms, and Monterey Jack cheese.

Containing 17 grams of protein, these bites are a protein-rich choice for breakfast or a snack, cooked sous-vide for a fluffy, moist texture.

This low-sodium option is flavorful, convenient, and can be paired with a side salad for a nutritious meal while maintaining low sodium intake.

15. Rolled & Steel-Cut Oatmeal

Rolled & Steel Cut Oatmeal stands out as a hearty breakfast option low in sodium. Places like Starbucks offer this dish, containing just 0-5 mg of sodium.

Made from whole-grain oats, these bowls can be customized with toppings like sliced almonds, blueberries, or honey.

For added nutrition, incorporating chia seeds or flaxseeds provides additional fiber and omega-3s. Unlike other breakfast items high in sodium, oatmeal offers a filling meal without compromising health goals.

Oatmeal is available throughout the day, making it a versatile option. It’s rich in fiber and protein, supporting heart health. This meal appeals to those needing a straightforward, nutritious choice without high sodium.

16. Jalapeno Cheddar Bites

Jalapeno Cheddar Bites are a low-sodium fast food option, typically containing less than 300 mg of sodium per serving.

Available at select chains like Burger King, where a serving has 280 mg of sodium, these bites combine spicy jalapenos and cheddar cheese for a flavorful experience.

They come in small portions, making it easier to control sodium intake while satisfying cravings. Pairing with a plain side salad and opting for fresh vegetable sides or dipping in guacamole or salsa can enhance the taste without adding extra sodium, fitting well into a low-sodium diet.

17. Chicken Nuggets

Chicken nuggets can fit into a low-sodium diet, with McDonald’s four-piece Chicken McNuggets containing 340 mg of sodium, Burger King’s at 310 mg, and Wendy’s at 380 mg.

These options offer a familiar and convenient meal for those monitoring their salt intake. For additional flavor without extra salt, pair the nuggets with a side salad or fresh fruit.

18. French Toast Sticks

French toast sticks are a delicious and convenient low-sodium breakfast option. Burger King’s French Toast Sticks contain 260 mg of sodium per serving, making them one of the lower-sodium items on the menu.

Dunkin’ Donuts also offers French toast sticks with similar sodium content. Pairing these sticks with plain black coffee or fruit maintains a balanced breakfast, with syrup served on the side to control additional sugar and sodium.

This makes French toast sticks a tasty solution for those seeking a satisfying morning meal aligned with low-sodium dietary goals.

19. Vanilla Cone

Vanilla cones make a delightful, low-sodium treat. McDonald’s Vanilla Cone, for instance, contains only about 80 mg of sodium.

It’s an excellent option for those craving something sweet without exceeding their sodium limits. Most fast food chains, including Dairy Queen and Sonic, offer similar vanilla cones with comparable sodium levels.

Consider pairing a vanilla cone with a side of fresh fruit for a balanced snack. This combination satisfies both sweet and savory cravings while maintaining a low sodium intake. Vanilla cones stand out as a tasty option for those monitoring their sodium levels.

20. Berry Trio Parfait

The Berry Trio Parfait offers a delicious and nutritious way to enjoy a low-sodium snack. With only 150 mg of sodium per serving, this parfait includes a mix of strawberries, blueberries, and raspberries.

Yogurt layers bring calcium without adding much salt. Granola provides a satisfying crunch. Fast food chains like Starbucks and McDonald’s include this option in their menus.

Next time you need a quick, healthy treat, consider the Berry Trio Parfait. It’s a tasty choice that keeps sodium intake in check. Pair it with a plain coffee for a balanced snack.

Tips for Ordering Low Sodium Fast Food

Making healthier choices at fast food restaurants is easier with the right strategies. Several methods can help keep sodium levels low while enjoying the convenience of fast food.

Reading Nutritional Information

Check the menu for nutritional details before ordering. Fast food chains usually provide this information both in-store and online. McDonald’s, for example, offers detailed nutritional charts on its website. Look for items with less than 500 mg of sodium per serving. This step helps identify healthier options quickly.

Customizing Your Order

Adjust menu items to lower their sodium content by requesting grilled chicken instead of fried, substituting a side salad for fries, and choosing Fresco style at Taco Bell, which replaces high-sodium sauces with fresh pico de gallo.

Skip cheese and high-sodium sauces when possible. For example, at Wendy’s, you can request avocado instead of bacon.

Reducing or skipping condiments can make a significant difference. At Chipotle, choosing plain beans and rice without additional seasonings helps control sodium intake while enjoying fast food.

Frequently Asked Questions

Can I eat out and still follow a low-sodium diet?

Yes, many fast food chains now offer low-sodium options such as grilled chicken sandwiches, fresh salads, and fruit cups. Paying attention to nutritional information and customizing your order can help you enjoy eating out while maintaining your dietary goals.

What are some specific low-sodium items at fast food restaurants?

Some low-sodium fast food items include grilled chicken sandwiches, fresh salads, fruit cups, plain oatmeal, chicken wraps, baked potatoes, grilled nuggets, and yogurt parfaits. These options are available at various chains and help keep sodium intake in check.

How can I reduce sodium when ordering fast food?

You can reduce sodium by opting for grilled items instead of fried, asking for sauces on the side or skipping them, choosing fresh fruits or vegetables as sides, and reading nutritional information available in-store or online. Customizing your meal can significantly lower sodium intake.

Are there any low-sodium breakfast options at fast food restaurants?

Yes, options like McDonald’s Fruit & Maple Oatmeal (150 mg sodium), Starbucks’ Rolled & Steel-Cut Oatmeal (0-5 mg sodium), and Burger King French Toast Sticks (260 mg sodium) provide satisfying and nutritious low-sodium breakfast choices.

Is it possible to find low-sodium snacks at fast food chains?

Yes, low-sodium snacks like Taco Bell’s Cinnamon Twists (115 mg sodium), McDonald’s Vanilla Cone (80 mg sodium), and Starbucks’ Berry Trio Parfait (150 mg sodium) are available. These options allow you to indulge without exceeding your sodium intake limits.

Conclusion

Navigating fast food while adhering to a low-sodium diet is entirely feasible with informed choices.

Many fast food chains now provide a range of low-sodium options that maintain flavor and satisfaction. Options like grilled chicken sandwiches, fresh salads, fruit cups, and yogurt parfaits cater to diverse preferences.

By scrutinizing nutritional information and customizing orders, individuals can enjoy fast food convenience without exceeding sodium limits.

The variety available makes maintaining a low-sodium diet both achievable and enjoyable. Opt for items labeled “heart-healthy” or “low-sodium” to significantly reduce intake.

Request sauces and dressings on the side to control portions and consider forgoing cheese and processed meats, which tend to be high in sodium.

With thoughtful planning and smart choices, one can enjoy the convenience and taste of fast food while meeting dietary requirements.