The Best Low-Sodium Fast Food to Order at Your Favorite Chains

One thing nutritionists know: Americans love their sodium. On average, we eat about 148 percent of the Dietary Guidelines for Americans’ daily recommendation for sodium intake—that’s about 3,400 mg a day. And it’s no surprise when you consider the seemingly endless foray of delicious, sodium-drenched foods at our fingertips.

If eating less sodium is on your mind, don’t worry. According to performance dietitian Grace Thomas, it just takes a couple lifestyle tweaks—and you don’t have to give up fast food. “Sodium needs are based on the individual,” she says. “High sodium intake does not always contribute to conditions like high blood pressure, but most Americans are well above the recommended 2,300 mg per day with averages up to 5,000 mg per day.”

To bring those numbers down, Thomas recommends aiming for less than the FDA’s general recommendation of 2,300 mg per day. For folks requiring stricter sodium control, such as those with hypertension, aim for 1,500 mg or less per day. Which brings me to why you’re really here: What fast food items work on a low-sodium diet?

According to the FDA, a food is considered low sodium if it contains 140 mg or less per serving. This goes for packaged foods, but Thomas says it’s a useful benchmark when navigating fast food menus. Unfortunately, most fast-food joints don’t have items that meet this requirement (unless we’re talking about plain apple slices or undressed salad greens).

That being said, I worked with Thomas to find options with less than 500 mg per serving. Eating these picks can still work on a low-sodium diet and, let’s be real, protect the joy in your life. Ready to dig in?

Grace Thomas, MDN, RDN, LD, is an experienced and credentialed registered dietitian, with a specialty in sports nutrition. Thomas earned her Master’s Degree in Dietetics and Nutrition from The Ohio State University. A former D1 runner herself, Thomas is committed to helping athletes of all ages and abilities lean how to adequately fuel to enhance their performance and avoid Low Energy Availability (LEA).

• 400-800 mg sodium, depending on toppings

Your goal here, says Thomas, is to focus on fresh add-ons like brown rice, black beans and lettuce, while skipping salty toppings like cheese, guac and chips. If you’re craving a protein, opt for the chicken, which comes in at 310 mg of sodium. Avoid the sofritas and the chipotle honey vinaigrette, which deliver 560 mg and 860 mg of sodium, respectively.

• 330 mg, no sauce

Your girl loves a good chicken tendie, and it would take *a lot* to make me give them up. While a dipless four-piece McNugget might sound sad, they make excellent toppers on homemade salads, grain bowls, and pasta. Or just eat them as is because they’re delicious.

• 340 mg without cheese or tartar sauce
• 450 mg with tartar sauce
• 610 mg with tartar sauce and cheese

Crispy fish, buttered bun and melted cheese—this sando used to be my Friday night treat in my twenties when I was broke and working the night shift at my hometown newspaper. Tbh, it’s still a go-to comfort food for me and I’m thrilled to report that it’s a low-sodium find worthy of this list.

• Cobb salad: 490 mg, no chicken or dressing
• Market salad: 160 mg, no chicken or dressing

Seeing the phrase “no chicken” probably made you want to flip a table, but please don’t shoot the messenger. While the sodium total will be much lower without it, you can top these salads with grilled nuggets or a grilled filet for around 370 mg of sodium per serving.

Now let’s talk dressing. Most options contain ~450-600 mg per serving. Chick’s lowest sodium salad dressings are the Fat-Free Honey Mustard Dressing at 330 mg or the Light Balsamic Vinaigrette Dressing at 360 mg. When in doubt, you can always whip up a quick dressing at home.

• ~500 mg, no pickles or sauce

Now we’re talking—a juicy Chick-Fil-A chicken sandwich is a special kind of happiness. If you can’t get into eating this without the sauce, Thomas recommends one of the aforementioned low-sodium dressings.

• 55 mg
• 40 mg for plain potato

Who would’ve thunk it—Wendy’s bringing us low-sodium joy in the form of baked potato goodness. This would pair well with some meal-prepped grilled chicken or low-sodium chili.

• 115 mg

Arguably the best thing on the Wendy’s menu, I’m pleased to inform you that you can have your Frosty and eat it, too. If you have to ditch an order of salty fries for dipping, maybe get wild and dip that plain baked potato in it. (Then please report back, because I’m dying to know if that would be a legit swap.)

• 420mg sodium

Sometimes a plain, classic hamburger hits just right. Picky eaters won’t even miss the toppings and you’ll get a dose of protein while you’re at it.

• 140 mg

Blueberries are nature’s candy, so go crazy and add some to this breakfast on the go. This is also one of the lowest-sodium options on the list, making it a great choice to set you up for a day of low-sodium eating.

• 125 mg

Not an oatmeal person? Me either. I am, however, always a fan of this sweet and tart yogurt parfait. One caveat: You are trading sodium for carbs here. This parfait racks up 39 g of carbs in one serving.

• 290 mg

Only 290 mg? Amazing! The tough part here is getting away with eating just one or two. When every bite counts, I appreciate that these tacos always deliver on flavor.

• 470 mg

Asking for this Chalupa “Fresco style” means they won’t add any sauce. I’m sure you’re noticing a pattern that sauce is where sodium likes to hide. Regardless, this baby is delicious without any saucey toppings. Plus, who doesn’t love a crispy-chewy Chalupa shell?

• 310mg sodium

Hail to the Caesar salad. Add in a martini and some baked fries, and you’ve got the low-sodium edition of the NYC Happy Meal. Or, add in a cup of Ten Vegetable Soup for a lovely fall lunch.

• 140 mg

As previously mentioned, a cup of this soup makes a great low-sodium companion to salads. It’s also a great meal when you have about ten minutes for lunch and want to get some veggies.

• 410 mg sodium

No shmear here—womp womp—but this bagel is still a chewy delight. Adding on a serving a plain cream cheese takes this just over our benchmark of 500 mg of sodium (545 mg to be exact), but sometimes you need to live a little.

• Whopper JR
  • 230 mg, no pickles, ketchup or mayo
• Whopper

I was fairly surprised to see a Whopper, of all sandwiches, be one of the lower-sodium options on this list. I suppose BK really is the King.

• ~320 mg sodium, whole-grain bread, no cheese or salty condiments like ranch or mayo

Thomas recommends this sandwich as a way to get a nice serving of veggies, however she was quick to point out “it completely lacks protein.” If you have high protein needs or goals, you may want to prepare some protein at home to add to this sandwich.

• 460 mg

We’ve been trained to think of the breast as the healthiest cut of chicken. However, if you’re a Popeye’s fan, you may not want to overlook the chicken leg. A drummy comes in under 500 mg of sodium compared to the 640 mg you’ll find in Popeye’s chicken breast.

• 390 mg

If you recently watched The Princess Diaries and have an insatiable hankering for a corn dog (yes, I’m speaking from experience), I’m happy to direct you to our lady, The Queen of Dairy. Snag a delicious corn dog and practice your waving skills.

• 200 mg

Time for dessert. Arby’s menu is pretty much a sodium bomb, with the exception of some sweet treats. A Cherry Turnover will satisfy your sweet tooth without destroying your sodium intake.

Sticking to a low-sodium diet doesn’t have to be miserable. According to Thomas, prioritize fresh and unprocessed whole foods whenever possible, read nutrition labels, cook at home to control the salt levels and watch out for these sneaky places where sodium lurks:

• Bread and bakery items: Many processed breads at the grocery store contain extra sodium, with slices having 150-200 mg or more.
• Condiments and salad dressings: Even "healthy" options like balsamic vinaigrettes can contain 150-300 mg sodium per tablespoon. Look for reduced-sodium varieties or make homemade dressings using olive oil, vinegar and herbs.
• Canned goods: Soups, beans and vegetables are often loaded with sodium unless labeled "no salt added." Rinsing canned beans can reduce sodium content by up to 40 percent!
• Frozen meals: The freezer aisle can be a hotbed of sodium-packed microwavables. Always read your food labels to make sure you’re buying choices that work for your diet.