Low Sodium Fast Foods: Here's You Can Try These Best Foods

Written by Danielle Foster

Raise your hand if you’ve ever hit up the McDonald’s drive-thru and mindlessly scarfed down some salty fries before getting home, only to regret it later. With tempting drive-thrus everywhere, fast food cravings strike even the most health-conscious among us.

But for the 77 million Americans battling hypertension according to the CDC, bingeing on high-sodium burgers, fries, and tacos often feels like a sneaky blood pressure trap waiting to spike.  

Just one McDonald's Big Mac packs over half the daily recommended sodium at 1040 milligrams. Eating high-salt fast food meal after meal causes bloat, water retention, and elevated blood pressure in those managing this common condition. But fear not salty snackers, you can still enjoy convenient fast food by arming yourself with better-for-you menu swaps.

How Fast Food is Convenient For All?

Fast Food Is Convenient For All

Let's be real - completely avoiding tempting fast food stops is unrealistic for busy folks on the go. From hurried breakfast sandwiches to late-night taco runs, fast food often seems like an unavoidable quick fix.

But what seems like harmless, delicious satisfaction at the moment can quickly turn into regret later as excess sodium intake causes bloating and spikes in blood pressure.  

The truth is most fast food chains intentionally load up sodium amounts beyond recommended daily limits to amp up the flavor. A loaded Chipotle chicken burrito delivers a staggering 2,380 milligrams of sodium alone according to Healthline.

For the nearly 50% of Americans battling high blood pressure, fast food menus overflowing with hard-to-see salt pose major health hazards.

The Solution: Low Sodium Fast Food Options

The good news? Customization and sodium-slashing menu upgrades are possible! Nearly all major fast food chains now offer lower sodium options specifically to cater to health and wellness-focused diners. With simple preparation request tricks like no salty sauces, you can massively cut sodium counts without sacrificing craveable flavor. 

Build your sandwiches using lower sodium proteins like grilled chicken over fried. Ditch super salty fry sides for fresh apple slices or a plain baked potato. Ask for any cheese, dressings, or sauce on the side to control how much excess sodium gets added. Small customization tweaks lead to big sodium savings for better blood pressure management.

Low Sodium Fast Food Chart For Top Chains

➡️ Wendy's Lower Sodium Menu Swaps

Craving Wendy's but want to skip a salt overload? Choose these low-sodium fast-food Wendy's options instead.

  • Junior cheeseburger
  • Junior bacon cheeseburger
  • Side Salad 
  • piece chicken nuggets
  • Chili

This allows you to satisfy Wendy's cravings without spiking blood pressure.

➡️ Taco Bell Under 600mg Sodium Choices

Taco Bell is another favorite fast food stop. Keep sodium in check with these yummy swaps:

  • Soft tacos
  • Bean burritos
  • Cantina bowls

All start under 600 milligrams of sodium before any additional custom add-ons. Swap sour cream for salsa to add bold flavor without excess salt sabotaging your health goals.

➡️ Grilled Chicken As A Sodium Saver At Chick-fil-A

Chick-fil-A eliminates excess sodium and frying oils by grilling instead. Both their grilled chicken sandwich and nuggets deliver tasty satisfaction for 500 milligrams sodium or less. An easy go-to!

➡️ Subway Fresh Fit Offerings Are Sodium Slashers

Skip overloaded subs and choose Subway's designated Fresh Fit menu items instead, with sandwiches and salads specifically designed for 600 milligrams of sodium or under without compromising on delicious flavors.

➡️ Arby's Lower Sodium Sandwich Options

Many of Arby's classic roast beef sandwiches provide a satisfying taste while keeping sodium counts under 800 milligrams. Just go easy on heavy salty sauces for blood pressure benefits.

➡️ Starbucks' Lower Sodium Breakfast & Lunch Picks

Starbucks might seem like an unlikely healthy fast food haven. But choose wisely and it can be! Opt for these low-sodium fast food Starbucks eats under 500mg,

  • Reduced-fat turkey bacon breakfast sandwich
  • Egg white & roasted red pepper sous vide egg bites
  • Protein boxes or salad bowls

This allows delicious Starbucks flavor without excess sodium stalling any wellness wins.

➡️ McDonald's 400mg Sodium & Under Menu Choices

Believe it or not, McDonald's DOES offer lower sodium options that won't sink blood pressure efforts. Stick to 400mg low sodium fast food McDonald's items like:

  • Egg McMuffin
  • Fruit & Maple Oatmeal
  • Side Salad
  • Hamburger 
  • Artisan grilled chicken sandwich

Carefully navigating the classic McDonald's menu lets you enjoy without health compromises or salty overload.

➡️ Additional Tips For Sodium-Slashing Success 

No matter what fast food stop you choose, arm yourself with these sodium-bashing tips:

Ask for no salt, eliminate cheese, and swap fries for apples. Small custom requests mean big sodium savings when dodging fast food salt traps. Don't be shy about asking for what you need food prep-wise, chains are very willing to accommodate wellness-focused requests.

Check online nutrition calculators so there's no guessing on sodium counts. Knowledge is power for outsmarting excess salt!

Load up on veggies, pair sandwiches with salads or fruit. More potassium helps flush out excess sodium for balance.

Sip lemon water instead of salty sodas or sugar-filled drinks. Lemon H20 provides flavor without health sabotage.


Completely cutting out convenient fast food stops is unrealistic and tough for most busy folks. But with the right better-for-you knowledge, smarter menu picks, customization tricks, and controlled add-ons, you CAN still indulge cravings without getting crushed by excess salt.

Whatever fast food you crave, prepare with the sodium-slashing guidelines outlined here first. Then choose lower sodium swaps galore, limit unnecessary salty add-ons, and enjoy fab fast food flavor without blood pressure worries!

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Danielle Foster is a dedicated Sports Nutrition & Weight Management Dietitian with a passion for promoting a healthy and active lifestyle. With a solid educational background and a wealth of research and publications, Danielle brings a wealth of expertise to her clients and readers. Her writing not only reflects her extensive academic training but also her practical experience working with athletes and individuals striving to achieve their fitness and weight management goals. Danielle's approachable and informative style makes her a trusted source for those seeking expert guidance in the realms of sports nutrition and weight management.

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