Most Americans consume far too much sodium, increasing their risk of heart disease. Eating out often means high sodium levels, but it doesn’t have to. This guide lists 20 menu items from popular fast food chains with under 450 milligrams of sodium per serving—about 20% of the recommended Daily Value (DV).
McDonald’s: Simple Swaps for Lower Sodium
McDonald’s isn’t known for health food, but smart choices exist.
- Chicken McNuggets (4 Piece): 340mg sodium (15% DV).
- Fruit & Maple Oatmeal: Just 150mg sodium (7% DV) for breakfast.
Chick-fil-A: Focus on Grilled and Fresh Options
Chick-fil-A offers better low-sodium picks if you skip the breaded items.
- Kale Crunch Side: 250mg sodium (11% DV) – a surprisingly healthy choice.
- Grilled Nuggets (Kids’ Size): 270mg sodium (12% DV). The adult portion hits 440mg.
- Berry Parfait: 75mg sodium (3% DV), but watch the sugar content (27g).
Starbucks: Beyond Coffee – Lower Sodium Breakfasts
Starbucks’ food menu includes options beyond pastries.
- Kale & Mushroom Egg Bites: 340mg sodium (15% DV).
- Rolled & Steel-Cut Oatmeal: 125mg sodium (5% DV).
- Eggs & Cheddar Protein Box: 450mg sodium (20% DV).
Subway: Build Your Own Low-Sodium Sandwich
Subway lets you customize to control sodium.
- Six-Inch Veggie Delite: 370mg sodium (16% DV) if you skip the cheese and meat.
- B.L.T. Salad: 420mg sodium (18% DV) – ditch the mayo for oil and vinegar.
Panera: Half Portions for Sodium Control
Panera’s full-size meals can be high in sodium. Opt for half portions.
- Half Asian Sesame Salad with Chicken: 450mg sodium (20% DV) with one tablespoon of dressing.
- Half Avocado Sandwich: 200mg sodium (9% DV).
- Strawberry Smoothie with Greek Yogurt: 75mg sodium (3% DV) – a refreshing snack.
Dunkin’ Donuts: Light Breakfast Choices
Dunkin’ has some lighter options to avoid sodium traps.
- Egg White & Veggie Omelet Bites: 460mg sodium (20% DV).
Taco Bell: Surprising Low-Sodium Options
Taco Bell can be tricky, but some choices stand out.
- Black Beans & Rice: 370mg sodium (16% DV).
- Nacho Cheese Doritos Locos Taco: 360mg sodium (16% DV) – relatively low for Taco Bell.
Arby’s: Stick to Simple Sides
Arby’s is known for meat, but sides are your best bet.
- Side Dishes (Sweet Corn, Broccoli, Lima Beans): All under 460mg sodium (20% DV).
- Spiced Cinnamon Apples: 110mg sodium (5% DV) – a surprisingly healthy dessert.
Panda Express: Kids’ Sizes for Lower Sodium
Panda Express requires mindful ordering.
- Chili Crisp Shrimp: 340mg sodium (15% DV).
- Cub Meals: Order smaller portions to stay under 450mg sodium (20% DV).
Understanding Sodium Levels:
- Low-Sodium: Under 140mg per serving (less than 5% DV).
- Mid-Range: 150–450mg per serving.
- High-Sodium: Over 460mg per serving (more than 20% DV).
Finding low-sodium fast food takes effort, but these choices prove it’s possible. Prioritizing grilled items, salads, and smaller portions can help you enjoy convenience without the sodium overload. Making these small swaps can make a big difference for your heart health.
