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. Similar to lupini beans, black beans provide excellent plant-based protein.
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
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.