100+ Low Sodium Fast Food Options (Complete List from A-Z)

Finding low-sodium fast food options can be challenging. We’ve all seen the shocking headlines that read, “This restaurant meal has more than your recommended daily intake of sodium!” so when you’re limiting your sodium intake, it can feel like your days of easy take-out meals with the family are over.

While very low-sodium meals may not be easy to get your hands on, there are many options available with low to moderate amounts of sodium. We’ve brought together a list of low-sodium fast food options to find your meal wherever you eat.

Note: this post is intended for general educational purposes only. The information provided here is not medical advice. Please speak with your healthcare provider for advice regarding your sodium intake.

Table of Contents:

What is Sodium?

Sodium is a nutrient involved in hydration status and nerve function. Though we need sodium as part of our diet, most people get too much. Over time, too much sodium in the diet can lead to high blood pressure, a risk factor for heart disease and stroke (1).

Sodium is present in large amounts in processed foods, such as processed meat, dips, baked goods, and take-out meals (1).

Daily Recommended Intake of Sodium

The Daily recommended intake for sodium is 2300mg per day in the U.S and Canada (1,2). Though some experts believe that our sodium intake should be closer to 1500mg per day (4). This may seem like a lot, but to put this into perspective, the average daily sodium intake in America is 3400mg (1) and Canada is 2760mg per day (2).

What is a low-sodium diet?

Health authorities recommend that individuals following a low-sodium diet consume less than 2000mg per day and in some cases 1500mg per day, depending on the individual and health conditions (4, 5).

As a dietitian, I see this often in practice. For example, someone with severe heart failure symptoms may be told to consume less than 1500mg of sodium per day. In other cases, an individual with well-controlled hypertension may be advised to limit their sodium intake to 2000mg daily. Be sure to speak with your healthcare provider for guidance related to your sodium intake.

How much sodium should I get per meal?

When looking at nutrition facts for fast food meals, it can be helpful to break down your daily sodium intake into individual meal targets.

If you’re limiting your sodium intake to 1500mg daily, choose meals with less than 500mg of sodium per meal. When eating between meals, aim for snacks with little to no sodium, such as fruit and unsalted nuts.

If you’re targeting less than 2000mg of sodium per day, aim for meals with less than 600mg of sodium per serving, and limit sodium sources in snacks to hit this target by the end of the day.

For this guide, we have included all meal items with less than 600mg of sodium per serving.

What to avoid at Fast Food Restaurants

When eating at a fast food restaurant, limit the following foods to reduce the sodium load of your meals:

• Avoid added cheese or bacon on burgers or sandwiches
• Avoid pickled toppings such as pickles, jalapeno peppers or banana peppers
• Limit added sauces. A dipping sauce, for example, can contribute an additional 250-500mg of sodium per packet!
• Limit ketchup. One ketchup packet has around 90mg of sodium!
• Skip the fries and order a sandwich only

Low Sodium Fast Food

Fast food restaurants are notorious for adding massive amounts of sodium to menu items, often in a way that is hidden. The best thing to do for an overall healthy diet is to cook at home, however, we understand that that’s not always an option.

Some individuals travel for work, some may lack the resources to cook full meals at home, and some want to be able to enjoy a fast food meal with their family occasionally. Whatever your reason, we’ve summarized the low-sodium fast food options available to you from A-Z to make it easier to follow your low-sodium diet while dining at your favourite fast food chain.

Arby’s

• No low sodium options

See the full Arby’s menu Nutrition Facts here.

A & W

• No low sodium meal options

See the full A & W menu nutrition guide here.

B Good

• No low sodium options

See the full B Good Nutrition Facts here.

Bojangles

• No low sodium options

See the full Bojangles nutrition facts here.

Burger King (Canada)

• Whopper Jr. 571mg
• Big King Jr., 430mg
• Hamburger, 552mg

See the full Burger King Canada Nutrition facts here.

Burger King (USA)

• Whopper Jr, 390mg
• Hamburger, 380mg
• Double Hamburger, 590mg
• Crispy Nuggets (4pc) with value-size french fries, 520mg. Note: skip the ketchup and dipping sauce to save 435mg of sodium!

See the full Burger King US menu nutriiton facts here.

Carl’s Jr.

No low sodium options.

See the full Carl’s Jr. menu nutrtion facts here.

Checkers & Rally

No low sodium options.

See the full Checkers & Rally menu nutrition facts here.

Chick-fil-A

• 5 ct Grilled Nuggets, with small waffle potato fries and honey roasted dipping sauce, 535mg

See the full Chick-fil-a menu and nutrition information here.

Chipotle

• Black Bean Taco on hard shell with fajita vegetables, cheese, and lettuce, 550mg sodium

See the full Chipotle menu nutrition facts here: Chipotle Canada, Chipotle US

Culver’s

• Butterburger, Single, with low sodium sauce (mayonnaise or mustard) 545mg

Dairy Queen

• No low-sodium meal options

See the Dairy Queen menu with nutrition information here.

Del Taco

• Chicken Taco Del Carbon, 300mg each
• Shredded Pork Carnitas Taco Del Carbon, 240mg each
• Crunchy Snack taco, 135mg each

See the full Del Taco menu nutrition facts here.

Dunkin’ Donuts Low Sodium Meals

• Breakfast taco, 500mg
• Egg White & Veggie Omelette Bites, 460mg
• Sweet Black Pepper Bacon Wake-Up Wrap, 560mg
• Avocado toast (1 piece), 530mg
• Egg & Cheese Wake-up Wrap, 470mg

See the full Dunkin’ Donuts menu nutrition facts here.

Firehouse Subs

• No low-sodium meal options

See the full Firehouse Subs menu nutrition facts here.

Five Guys

• Hamburger patty on a bun with tomatoes, green peppers, grilled mushrooms, mustard or mayo, 504mg. Note: skip the cheese, ketchup, and pickles to save 730mg of sodium!

See the full Five Guys Nutrition information here.

Freshii

• Sesame Crunch Salad, 360mg
• Fiesta Salad, 540mg
• Panagoa Bowl, 490mg
• Oaxaca Bowl, 440mg
• Tex Mex Bowl, 470mg
• Bamboo Bowl, 420mg
• Smokehouse Bowl, 325mg
• Southwest BBQ Bowl, 340mg

See the full Freshii menu nutrition facts here.

Hardee’s

• Small hamburger, 570mg

Harvey’s

• Junior Burger (no cheese or bacon), 450mg
• Grilled Chicken Salad, 460mg
• Junior Crispy, 540mg

See the full Harvey’s menu with nutrition facts here.

In-N-Out Burger

• No low-sodium meal options

See the full In-N-Out Burger menu with nutrition facts here.

Low Sodium Fast Food

Jack-in-the-box

• No low-sodium options

See the full Jack-in-the-box menu with nutrition information here.

Jersey Mike’s

• No low-sodium options available

See Jersey Mike’s full menu and nutrition facts here.

Jimmy John’s

• No low sodium options

See the full Jimmy John’s menu nutrition guide here.

KFC

• No low sodium options

See the full KFC menu nutriiton facts here.

Little Caesars

• No low-sodium meal options

See the full Little Caesars menu with nutrition information here.

Mary Brown’s

• Side Breast with skin + small taters, 325mg
• Thigh with skin + small taters, 331mg
• Wing thigh, side breast with small taters, 557mg
• 3 piece chicken tenders with small taters, honey mustard dipping sauce, 577mg

See the full Mary Borwn’s menu nutrition facts here.

McDonalds (Canada)

Breakfast menu:

• Egg BLT McMuffin (no bacon), 550mg
• Breakfast Burrito, 570mg
• English Muffin/Everything Bagel/Everything Bagel with Cream Cheese/Plain bagel with butter/Plain bagel with cream cheese
• Egg BLT Bagel (no bacon), 460-500mg depending on the type of bagel

Main Menu

• Hamburger, 490mg

• 4 chicken McNuggets with small fry, no dipping sauce, 480mg
• Junior Chicken, 550mg
• Ranch Chicken Snack wrap, grilled chicken (420mg), crispy chicken (510mg)
• Spicy Buffalo Chicken Snack Wrap with Grilled Chicken, 550mg
• Fillet o-fish, 570mg

McDonalds USA

Breakfast Menu:

• Egg McMuffin (no bacon or sausage), 550mg
• Fruit & Maple Oatmeal, 150mg

Main Menu:

• Hamburger (classic), 510mg
• Fillet-o-fish, 580mg
• McChicken, 560mg
• McNugget 4 piece with small fry, 520mg

Moe’s Southwest Grill

• Chopped romaine salad with white meat chicken, chipped cilantro, diced tomatoes, diced cucumbers, southwest vinaigrette, guacamole, 584mg

Mucho Burrito

• No low sodium options

See the full Mucho Burrito menu nutrition facts here

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Mr. Sub

• Small buffalo chicken sub on white bread with lettuce, tomatoes, cucumber, green peppers, sub sauce or honey mustard sauce. Total sodium: 550mg

See the full Mr. Sub menu nutrition facts here.

Panera Bread (Canada)

Breakfast Items:

• Avocado, Egg White & Spinach Breakfast Sandwich, 590mg

• Steel Cut Oatmeal, 160-220mg depending on toppings
• Bagels: blueberry (430mg), cinnamon swirl (470mg), cinnamon crunch (380mg), plain bagel (410mg), sprouted grain flat (300mg), whole grain (460mg), sesame (410mg). With plain cream cheese (125mg) or honey walnut spread (120mg)

Main Menu:

• Steak & Arugula on Sourdough (half), 430mg

• Mediterranean Veggie on Tomato Basil (half), 590mg

• Turkey Breast on Whole Grain (half), 580mg

• Tomato Mozzarella Flatbread, 390mg

• Strawberry Poppyseed Salad with Chicken (full), 290mg

• Southwest Chili Lime Ranch Salad with Chicken (half), 470mg

• Green Goddess Cobb Salad with Chicken (half), 360mg

• Spicy Thai Chicken Salad (half), 390mg

• Chinese Citrus Cashew Salad with Chicken (half), 470mg

• Caesar Salad with Chicken (half), 390mg

• Classic with Chicken Salad (whole), 320mg

See the full Panera Bread Canada nutrition facts here.

Panera Bread (USA)

Breakfast items:

• Egg & Cheese on Brioche, 510mg

• Egg & Cheese on Ciabatta, 590mg
• Scrambled Egg & Cheese on Brioche, 530mg
• Bagels: blueberry (430mg), chocolate chip (400mg), cinnamon crunch (400mg), cinnamon swirl & raisin (430mg). With plain cream cheese (135mg)

Main Menu:

• Asian Sesmame with Chicken Salad (half), 350mg
• Caesar Salad with Chicken (half), 480mg
• Fuji Apple with Chicken (half), 370mg
• Southwest Caesar Salad with Chicken (half), 490mg
• Strawberry Poppyseed Salad with Chicken (whole), 470mg
• Almond Chicken Salad on Country Rustic Bread (half), 490mg

See the full Panera Bread US nutrition facts here.

Panda Express

• Honey Sesame Chicken, 480mg
• Sweetfire Chicken Breast, 320mg
• Grilled Teriyaki Chicken, 530mg
• Broccoli Beef, 520mg
• Honey Walnut Shrimp, 440mg
• Eggplant Tofu, 520mg

Pair with white steamed rice, 0mg or brown steamed rice, 15mg

See the full Panda Express menu nutrition facts here.

Papa John’s

• Cheese Pizza for One, 500mg
• Pepperoni Pizza for One, 580mg
• Sausage Pizza for One, 580mg
• Butter Chicken Pizza for One, 520mg
• Fresh Spinach & Tomato Alfredo Pizza for One, 470mg
• Garden Fresh Pizza for One, 470mg
• Tuscan Six Cheese, 550mg

See Papa John’s full menu nutrition facts here.

Pita Pit

• Small whole wheat pita
• Low sodium protein options: chicken, black bean, falafel
• Low sodium toppings: lettuce, tomato, green peppers
• Low sodium sauce options: honey mustard, honey garlic, caesar, garlic aoli, ranch, smokey BBQ, spicy mayo

Total sodium: 320-400mg

See the full Pita Pit menu nutrition facts here: Pita Pit Canada; Pita Pit US

Popeyes

• No low sodium options

See the full Popeyes menu nutrition facts here.

Low Sodium Fast Food

Sonic

• No low sodium options

See the full Sonic menu nutrition facts here.

South St. Burger

• Protein options: grilled chicken (31mg sodium) or 5oz burger (95mg sodium)
• Bun (sodium ranges from 135-400mg depending on location)
• Low sodium toppings: carmelized onions (60mg), mushrooms (10mg), grilled pineapple (10mg), cucumber slices, leaf lettuce, red onion, tomato
• Low sodium sauces: hot pepper jelly (45mg), sour cream (25mg), signature sauce (65mg)

See the full South St. Burger menu nutrition here.

Starbucks (Canada)

• Bacon-Style Turkey, Cheddar & Egg White Sandwich, 550mg
• Egg White & Roasted Red Pepper Egg Bites, 470mg
• Everthing Bagel, 480mg
• Rolled & Steel Cut Oats, 140mg
• Artisan Charcuterie Snack Box, 580mg
• Apples, PB & Trail Mix Snack Box, 160mg

See the full Starbucks Canada menu with nutrition facts here.

Starbucks (USA)

• Turkey Bacon, Cheddar & Egg White Sandwich, 560mg
• Kale & Mushroom Egg Bites, 340mg
• Egg White & Roasted Red Pepper Egg Bites, 470mg
• Rolled & Steel Cut Oatmeal, 140mg
• Everything Bagel, 530mg
• Tomato & Mozarella on Focaccia, 590mg
• Eggs & Gouda Protein Box, 370mg
• Eggs & Cheddar Protein Box, 385mg

See the full Starbucks nutrition information here.

Steak N Shake

• No low-sodium meal options

See the full Steak ‘n Shake menu nutrition facts here.

Subway (Canada)

• 6″ Veggie Delite, 370mg
• Rotisserie Style Chicken Salad, 340mg
• Black Forest Ham Salad, 500mg
• Sweet Onion Chicken Teriyaki Salad, 380mg
• Grilled Chicken Salad, 410mg
• Low sodium sauce: house sub sauce (100mg), sweet & smokey BBQ sauce (75mg), sweet onion teriyaki Sauce (90mg)

Note: all values are on multigrain bread. See the full Subway menu nutrition facts here.

Subway (USA)

• 6″ Grilled Chicken, 530mg
• 6″ Veggie delite, 320mg
• Rotisserie style chicken salad, 470mg
• Roast Beef Salad, 500mg
• Oven Roasted Turkey Salad, 550mg
• Oven Roasted Chicken Salad, 370mg
• Grilled Chicken Salad, 280mg
• Veggie Patty Salad, 490mg
• Low Sodium sauces: honey mustard (80mg), mayonnaise (65mg), oil & vinegar (0mg), sweet onion sauce (75mg)

Note: all values are on multigrain bread. See the full Subway menu nutrition facts here.

Taco Bell (Canada)

• Soft Taco beef, 510mg
• Crunchy Taco beef, 300mg
• Soft Taco Supreme beef, 530mg
• Crunchy Taco Beef Supreme, 320mg
• Soft Taco Chicken 500mg

Note: the values above are for one taco. See the full Taco Bell menu nutrition facts here.

Taco Bell USA

• Soft Taco beef, 500mg
• Soft Taco Supreme 510mg
• Spicy Potato Soft Taco, 480mg
• Crunchy Beef Taco 300mg
• Crunchy Beef Supreme 320mg
• Black Bean Chalupa Supreme 460mg

Note: the values above are for one taco. See the full Taco Bell menu nutrition facts here.

Thai Express

• No low sodium options

See the full Thai Express menu nutrition facts here.

The Chopped Leaf

• Summer Strawberry Bow with Grilled Chicken, 540mg or eggs, 425mg
• Southwest Bowl (no additional protein), 540mg
• Summer Strawberry Salad with eggs (285mg), falafel (520mg), grilled chicken (400mg), prawns (350mg), sirloin steak (500mg)
• Mediterranean Salad with eggs (445mg), grilled chicken (560mg), prawns (510mg)
• Southwest Salad with eggs (465mg), grilled chicken (580mg), prawns (530mg)
• Summer Strawberry Wrap (no additional protein), 520mg

See the full The Chopped Leaf Nutrition Facts here.

Tim Hortons (Canada)

• Egg & Cheese English Muffin Sandwich, 500mg
• Garden Minestrone Soup (regular), 590mg
• Bagels: plain (380mg), sesame seed (400mg), everything (390mg), 12-grain (460mg), cinnamon raisin (360mg).
• Lower sodium bagel toppings: plain cream cheese 150mg, butter 55mg, peanut butter 75mg

Tim Hortons (USA)

• Hearty Vegetable soup, 590mg

See the full Tim Hortons menu with nutrition information here.

Wendy’s

• Junior Hamburger, 420mg

See the full Wendy’s menu nutrition facts here.

White Castle

• No low-sodium meal options

See the full White Castle menu nutrition facts here.

Wing Stop

• 6-piece bone-in Plain/Hawaiian/Mango Harbonaro wings with a side of vegetable sticks. Total sodium: 420mg

See the full Wing Stop menu nutrition facts. here.

Zaxby’s

• No low sodium options

See the full Zaxby’s menu nutrition facts here.

Additional Sources:

1. Sodium and Your Health, Health Canada (2022)
2. Sodium in your Diet, U.S Food & Drug (2022)
3. Sodium Intake of Canadians, Health Canada (2021)
4. Sodium Intake, American Heart Association (2021)
5. Sodium Guidelines, Hypertension Canada (2022)