Nutrition Guides

The 10 Best Low Sodium Fast Food Meals

Doctor Pizza

Eating out at fast-food joints is quick and convenient, but it often comes with a side of high sodium content, which can lead to health problems like hypertension and heart disease. To help you make healthier choices, we’ve rounded up 10 fast-food options that are low in salt. These meals strike a balance between taste and nutrition, making them better options for those looking to watch their salt intake.

10. Dunkin’ Donuts: Plain Bagel‍

CALORIES: 230
FAT: 2.5 g (Saturated fat: 0.5 g)
SODIUM: 150 mg
CARBS: 44 g (Fiber: 5 g, Sugar: 5 g)
PROTEIN: 9 g

A satisfying and straightforward option for breakfast or a snack with a moderate amount of sodium.

9. McDonald’s: Fruit and Maple Oatmeal

CALORIES: 320
FAT: 4.5 g (Saturated fat: 1.5 g)
SODIUM: 140 mg
CARBS: 64 g (Fiber: 4 g, Sugar: 31 g)
PROTEIN: 6 g

This oatmeal is a warm, satisfying breakfast option that’s low in sodium and rich in whole grains and fruits, providing a good start to your day.

8. Taco Bell: Black Beans

NUTRITION (PER BOWL):

CALORIES: 100
FAT: 1.5 g (Saturated fat: 0 g)
SODIUM: 135 mg
CARBS: 18 g (Fiber: 4 g, Sugar: 6 g)
PROTEIN: 5 g

A simple yet tasty side that’s low in sodium. Pair with other low-sodium items for a complete meal.

7. Starbucks: Berry Trio Parfait

NUTRITION (PER SERVING):

CALORIES: 220
FAT: 2.5 g (Saturated fat: 0.5 g)
SODIUM: 125 mg
CARBS: 43 g (Fiber: 5 g, Sugar: 13 g)
PROTEIN: 5 g

This oatmeal option from Starbucks is low in sodium and high in fiber, making it a wholesome and satisfying breakfast choice.

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6. Panera: Steel Cut Oatmeal with Strawberries and Pecans

CALORIES: 465
FAT: 16 g (Saturated fat: 2.5 g)
SODIUM: 120mg
CARBS: 68 g (Fiber: 15 g, Sugar: 8 g)
PROTEIN: 12 g

A warm and nutritious breakfast that’s easy on the sodium.

5. Chick-fil-A: Grilled Nuggets (4 count)

CALORIES: 320
FAT: 4.5 g (Saturated fat: 1.5 g)
SODIUM: 115 mg
CARBS: 64 g (Fiber: 4 g, Sugar: 31 g)
PROTEIN: 6 g

These grilled nuggets are a protein-packed option with controlled sodium content.

4. Subway: 6-inch Veggie Delite

CALORIES: 350
FAT: 9 g (Saturated fat: 3 g)
SODIUM: 110 mg
CARBS: 58 g (Fiber: 9 g, Sugar: 4 g)
PROTEIN: 13 g

Packed with fresh veggies, this sub is a great low-sodium option. Opt for no cheese and light on sauces.

3. Wendy’s: Plain Baked Potato‍

NUTRITION (PER POTATO):

CALORIES: 270
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 40 mg
CARBS: 61 g (Fiber: 7 g, Sugar: 3 g)
PROTEIN: 7 g

Wendy’s Plain Baked Potato is a simple, filling side that’s incredibly low in sodium and can be paired with a variety of toppings for a nutritious meal.

2. Arby’s Chopped Side Salad Without Dressing

NUTRITION (PER SALAD):

CALORIES: 230
FAT: 13 g (Saturated fat: 4.5 g)
SODIUM: 50 mg
CARBS: 8 g (Fiber: 2 g, Sugar: 4 g)
PROTEIN: 23 g

A simple salad that fits well into a low-sodium diet. Just watch the dressing.

1. Burger King: Garden Side Salad Without Dressing

CALORIES: 210
FAT: 7 g (Saturated fat: 2 g)
SODIUM: 40 mg
CARBS: 0 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 38 g

Fresh veggies make this a great low-sodium choice. Add a low-sodium dressing or none at all.

These meals are perfect for anyone looking to enjoy the convenience of fast food without the excessive sodium load. Remember, making mindful choices can help you maintain a healthier diet while still enjoying your favorite fast-food spots.