21 Best Low-Sodium Fast Food Options in 2025

Fast food offers convenience and value, but it can also be high in sodium, raising the question: "Are there any low-sodium fast food choices out there?" And what exactly is considered a low-sodium dish? 

According to the American Heart Association, the recommended daily value (DV) of sodium for an average adult is no more than 2,300 milligrams, equivalent to one teaspoon of salt. However, an ideal upper limit, especially for those with certain health conditions, such as high blood pressure, is 1,500 milligrams per day. Therefore, an average meal should generally have fewer than 500 milligrams of sodium.

However, when dining at a fast food joint, whether for convenience or to quell a craving, it can be challenging to find something that fits into these daily sodium limits. 

Fortunately, there are several low-sodium fast food alternatives available if you know where to look and you’re happy to make a few simple adjustments. To make finding your next low-sodium fast food meal easy, we’ve curated a guide to the 21 best low-sodium choices at a range of popular and widespread fast food chains. 

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• How We Choose These Low-Sodium Fast Food Options
• What Is Considered Low-Sodium?
• The 21 Best Low-Sodium Fast Food Orders

How We Choose These Low-Sodium Fast Food Options

The team at Cozymeal has years of food industry experience, which includes creating a range of useful guides and articles on various food-related topics, including nutrition. When creating this content for our audience, we emphasize accuracy and undertake diligent research to ensure that all of our pieces are as detailed, factually accurate and valuable as possible.

For this specific guide to the best low-sodium fast food, extensive research was conducted by consulting company websites and authoritative nutritional sources. We also gather personal recommendations from our team and consult a registered nutritionist who offers advice on enjoying low-sodium fast food as part of a balanced diet.

In addition, we ensure that our guide to low-sodium fast food products meets the following criteria:

• Features fast food products that contain approximately 500 milligrams of sodium or less.
• Covers a variety of flavor profiles to appeal to different tastes.
• Suggests low-sodium fast food items that are widely available at national chains.
• Encompasses low-sodium fast food choices for various diets, including vegetarian and gluten-free diners.

What Is Considered Low-Sodium?

Under guidelines published by the Food and Drug Administration (FDA), a food is categorized as low-sodium if it contains fewer than 140 milligrams of sodium per serving. When you consider that many fast food items can have close to or more than the recommended daily intake, it’s clear that choosing low-sodium fast food may be difficult.

With this in mind, we’ve slightly broadened our list to include low-sodium fast food with fewer than 500 milligrams of sodium per serving. This allows you to still enjoy the occasional fast food meal while reducing your overall sodium intake.

The 21 Best Low-Sodium Fast Food Orders

1. Burger King Chicken Fries

If you’re searching for low-sodium diet fast food options while you’re out and about, these Chicken Fries sure fit the bill. One of the healthiest items at Burger King, the chicken delivers a hit of protein to keep hunger pangs at bay while the breaded exterior provides a satisfying crunch. Each four-piece serving contains a modest 330 milligrams of sodium, making this a worthy opener on our list of low-sodium fast food.

Burger King 4 Pc. Chicken Fries Nutritional Info 

• Sodium: 330 milligrams (14% DV)
• Calories: 110
• Total Fat: 6 grams
• Saturated Fat: 1.5 grams
• Carbohydrates: 8 grams
• Dietary Fiber: 0 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 7 grams

2. Taco Bell Crunchy Taco With Beef ‘Fresco Style’

A quality choice for a low-sodium fast food lunch, asking for items ‘Fresco Style’ is a Taco Bell secret menu hack that removes high-fat (and often high-sodium) items like cheese and sour cream and replaces them with tomatoes. 

Ordering Fresco Style significantly lowers the sodium content of a Crunchy Taco With Beef to a total of 260 milligrams. The tomatoes also add essential nutrients such as vitamins A, K and C, while the protein from the beef makes this a satiating snack.

Taco Bell Crunchy Taco With Beef Fresco Style Nutritional Info (per one taco)

• Sodium: 260 milligrams (11% DV)
• Calories: 140
• Total Fat: 7 grams
• Saturated Fat: 2.5 grams
• Carbohydrates: 13 grams
• Dietary Fiber: 3 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 6 grams

3. Panera Fuji Apple Chicken Salad (Half)

Although Panera enjoys a reputation as a somewhat healthy fast food chain, there are limited low-salt fast food choices on the menu. However, you can still enjoy the brand’s signature range by reducing the size of your portion. Conveniently, you can order Panera sandwiches and salads in a half portion, reducing things like calories, saturated fat and, of course, sodium. 

The half portion of Fuji Apple Chicken Salad, for example, contains 480 milligrams of sodium, whereas a whole serving of this salad has almost 1,000 milligrams. It’s also packed full of vitamins from the red onion, tomatoes and salad leaves, making this a tasty and nutritious low-sodium fast food. 

In addition, this healthy item at Panera has 17 grams of protein, despite being only half a full serving. If you’re looking for convenient lunch food ideas with fewer than 500 milligrams of sodium, this is an excellent choice. 

Panera Fuji Apple Chicken Salad Nutritional Info (per half salad serving)

• Sodium: 480 milligrams (21% DV)
• Calories: 280
• Total Fat: 16 grams
• Saturated Fat: 3 grams
• Carbohydrates: 18 grams
• Dietary Fiber: 2 grams
• Total Sugar: 11 grams
• Protein: 17 grams

4. Sonic Corn Dog

Perhaps somewhat surprisingly, Sonic Corn Dogs are a decent pick when looking for both low-sodium fast food and the overall healthiest items at Sonic. Although fried foods are traditionally associated with high levels of sodium, each Sonic Corn Dog contains only 480 milligrams.

In addition, Sonic Corn Dogs are a great choice if you want to practice portion control. Just watch out for any extra sodium added if you dip your dog in ketchup or mustard.

Each corn dog also comes with 6 grams of protein, although the 3 grams of added sugar may be of concern if you’re also limiting excess sugar consumption. 

Sonic Corn Dog Nutritional Info 

• Sodium: 480 milligrams (21% DV)
• Calories: 230
• Total Fat: 13 grams
• Saturated Fat: 4 grams
• Carbohydrates: 23 grams
• Dietary Fiber: 1 grams
• Total Sugar: 5 grams
• Added Sugar: 3 grams
• Protein: 6 grams

5. Chick-fil-A Berry Parfait

Popping into Chick-fil-A for a sandwich can be a convenient breakfast, but it can also be high in sodium. That’s not the case with the Chick-fil-A Berry Parfait, a firm favorite among the healthiest items at Chick-fil-A and one of the best low-sodium fast foods for breakfast. This is also one of the best vegetarian fast food options if you’re looking for a healthy, meat-free breakfast on the go. 

This Chick-fil-A breakfast item is made with an organic vanilla bean parfait yogurt base, topped with fresh berries and a sprinkling of granola. Altogether, the parfait has a modest 85 milligrams of sodium, and is a simple, low-sodium fast food breakfast that tastes delicious.

It also has a decent 13 grams of protein, thanks to the healthy Greek yogurt base; however, the Berry Parfait does come with 26 grams of added sugar, which is more than half the amount most people should consume each day. 

Chick-fil-A Berry Parfait Nutritional Info (per 206-gram serving)

• Sodium: 85 milligrams (4% DV)
• Calories: 270
• Total Fat: 9 grams
• Saturated Fat: 3.5 grams
• Carbohydrates: 35 grams
• Dietary Fiber: 1 gram
• Total Sugar: 26 grams
• Added Sugar: 26 grams
• Protein: 13 grams

6. Taco Bell Black Beans and Rice

Live más without the sodium thanks to the Taco Bell black beans and rice side. One of the healthiest items at Taco Bell, this side dish contains seasoned rice and black beans and has just 370 milligrams of sodium. 

It can easily be transformed into a healthy low-sodium fast food lunch by adding tomatoes, onions and red cabbage, plus slow-roasted chicken for extra protein. These additions will increase the sodium content to 580 milligrams, just above our low-sodium fast food threshold, but will create a filling meal that delivers a healthy dose of vitamins.

Taco Bell Black Beans and Rice Nutritional Info (per bowl, without additions)

• Sodium: 370 milligrams (16% DV)
• Calories: 160
• Total Fat: 4.5 grams
• Saturated Fat: 0 grams
• Carbohydrates: 25 grams
• Dietary Fiber: 5 grams 
• Total Sugar: <1 gram
• Added Sugar: 0 grams
• Protein: 4 grams

7. In-N-Out Burger, Protein Style

The In-N-Out Protein Style burger is a great choice for those looking for high-protein, low-sodium fast food. This Protein-Style hack can be found on the In-N-Out secret menu, and it sees the traditional bread burger bun replaced with lettuce.

Making use of this secret menu trick helps reduce the sodium content of an In-N-Out burger from around 650 milligrams to 390. This simple swap also reduces the calorie count by 150 to 200 calories without altering the protein content. 

In-N-Out Burger, Protein Style Nutritional Info 

• Sodium: 390 milligrams (17% DV)
• Calories: 200
• Total Fat: 14 grams
• Saturated Fat: 4.5 grams
• Carbohydrates: 8 grams
• Dietary Fiber: 2 grams
• Total Sugar: 5 grams
• Added Sugar: 0 grams
• Protein: 12 grams

8. McDonald’s Fruit and Maple Oatmeal

A fantastic alternative to a muffin or pancakes, oatmeal is a brilliant choice for a low-sodium fast food breakfast. It’s also one of the healthiest items at McDonald's. 

This McDonald’s breakfast menu item contains two servings of whole grain oats and is topped with a mixture of red and green apples, cranberries and two types of raisins. It has just 150 milligrams of sodium per serving and is under 350 calories. 

As with the Berry Parfait featured on this list of the best low-sodium fast food, the added sugar content is quite high, potentially eliminating this as a choice for those reducing sugar consumption. Those looking for low-carb fast food will also want to skip this one due to the 64 grams of carbohydrates per serving. 

McDonald’s Fruit and Apple Oatmeal Nutritional Info 

• Sodium: 150 milligrams (6% DV)
• Calories: 320
• Total Fat: 4.5 grams
• Saturated Fat: 1.5 grams
• Carbohydrates: 64 grams
• Dietary Fiber: 4 grams 
• Total Sugar: 31 grams
• Added Sugar: 18 grams
• Protein: 6 grams

9. Five Guys Little Hamburger 

If you’re craving a burger fix but you want to reduce your sodium intake, the Five Guys Little Hamburger is an excellent low-sodium fast food option. By simply reducing the size of the burger, you’ll cut the sodium content to just 380 milligrams. 

However, adding toppings can significantly increase this amount, so go for lettuce, tomatoes, onions and green peppers to bring flavor without increasing the sodium. This smaller version also remains a great high-protein fast food item, with 23 grams per burger. 

Five Guys Little Hamburger Nutritional Info

• Sodium: 380 milligrams (16.5% DV)
• Calories: 540
• Total Fat: 26 grams
• Saturated Fat: 12 grams
• Carbohydrates: 39 grams
• Dietary Fiber: 2 grams
• Total Sugar: 8 grams
• Added Sugar: 0 grams
• Protein: 23 grams

10. Starbucks Rolled and Steel-Cut Oatmeal

With only 125 milligrams of sodium per portion, this oatmeal is some of the healthiest Starbucks food. Oatmeal is naturally low in sodium, making it an ideal low-sodium fast food no matter where you get it from. It’s also packed with other health benefits, including slow-release energy to keep you full throughout the day. 

Plus, as this Starbucks breakfast menu item comes without toppings, it’s a blank canvas to meet other health goals. You can eat it plain, add a bit of natural sweetener or go all out with low-sodium toppings if reducing salt intake is your primary health goal. 

Starbucks Rolled and Steel-Cut Oatmeal Nutritional Info (per 42-gram serving without toppings)

• Sodium: 125 milligrams (5% DV)
• Calories: 160
• Total Fat: 2.5 grams
• Saturated Fat: 0.5 grams
• Carbohydrates: 28 grams
• Dietary Fiber: 4 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 5 grams

11. Jamba Juice Dragon Fruit Delight Bowl 

If you’re searching for the healthiest low-salt fast food, a Jamba Juice Bowl has to be up there. Made with a base of dragon fruit, topped with bananas, strawberries, blueberries and granola, the Bowl delivers a decent mix of nutrients and just a hint of crunch. 

You can also top your Fruit Delight Bowl with sauces and other extras offered by the chain (you can even customize it with Jamba Juice secret menu hacks), but bear in mind that some toppings, such as the peanut butter, will increase the sodium content to above our low-sodium fast food limit.

This healthy fruit-packed dish, as it comes, has only 15 milligrams of sodium, the lowest amount on our list of the best low-sodium fast food. Due to the fruit and some other sugary ingredients, the sugar content is quite high, with one bowl having 64 grams of total sugar, 38 grams of which are added, which may be a drawback for some. 

Jamba Juice Dragon Fruit Delight Bowl Nutritional Info

• Sodium: 15 milligrams (1% DV)
• Calories: 460
• Total Fat: 7 grams
• Saturated Fat: 3 grams
• Carbohydrates: 96 grams
• Dietary Fiber: 10 grams
• Total Sugar: 64 grams
• Added Sugar: 38 grams
• Protein: 6 grams

12. McDonald’s Filet-O-Fish

If you’re looking for low-sodium fast food at the Golden Arches, then a slightly modified Filet-O-Fish is a good bet. Often ranked as one of the best fast food fish sandwiches, the classic version contains a crispy fish fillet, cheese and tartare sauce. 

While this full version has around 580 milligrams of sodium, cutting out the cheese takes it under our guideline low-sodium fast food level to 480 milligrams. Removing the tartare sauce also cuts a further 110 milligrams.

McDonald’s Filet-O-Fish Without Cheese Nutritional Info

• Sodium: 480 milligrams (21% DV)
• Calories: 360
• Total Fat: 17 grams
• Saturated Fat: 2.5 grams
• Carbohydrates: 37 grams
• Dietary Fiber: 1 gram
• Total Sugar: 4 grams
• Added Sugar: 4 grams
• Protein: 14 grams

13. Arby’s Jalapeño Roast Beef Slider 

Making a low-sodium choice from Arby’s can be difficult, but with a few simple adjustments, there are several low-sodium fast food choices. Opting for a smaller portion is an easy way to cut down on salt. 

The Jalapeño Roast Beef Slider with Swiss cheese, for example, contains 487 milligrams of sodium, compared to 1,280 milligrams in a Classic Beef ‘N Cheddar sandwich. It’s also relatively low on carbs for a sandwich and has a decent 11 grams of protein. 

Arby’s Jalapeño Roast Beef Slider Nutritional Info

• Sodium: 487 milligrams (21% DV)
• Calories: 180
• Total Fat: 7 grams 
• Saturated Fat: 3 grams
• Carbohydrates: 18 grams
• Dietary Fiber: 1 gram
• Total Sugar: 4 grams
• Added Sugar: 1 gram
• Protein: 11 grams

14. Dunkin’ Donuts Stuffed Bagel Minis

Dunkin’ Donuts is well known for its sweet treats and coffee, but low-sodium fast food savory options are few and far between. Nonetheless, like some of the other low-sodium fast food items in our list, one of the best ways to reduce the sodium in your order is to opt for a smaller snack, such as the Stuffed Bagel Minis filled with cream cheese found on the Dunkin’ Donuts breakfast menu.

Bagel Minis are available in ‘Plain’ and ‘Everything’ flavors, but both contain the same amount of sodium. Each serving comprises two mini bagel bites, which is just enough for a satisfying low-sodium fast food snack. We especially like them paired with cucumber or celery sticks.

While this isn't the healthiest breakfast option out there, it is one of the healthiest Dunkin’ Donuts options. Plus, you get 7 grams of protein and 2 grams of fiber with a serving of two Bagel Minis. 

Dunkin’ Donuts Stuffed Bagel Minis Nutritional Info (per two Bagel Minis)

• Sodium: 400 milligrams (17% DV)
• Calories: 240
• Total Fat: 10 grams
• Saturated Fat: 6 grams
• Carbohydrates: 32 grams
• Dietary Fiber: 2 grams
• Total Sugar: 5 grams
• Added Sugar: 2 grams
• Protein: 7 grams

15. Chipotle Build Your Own Burrito Bowl

Avoid the loaded burritos and tacos and opt instead for a Chipotle ‘Build Your Own’ Burrito Bowl. The many customization options here are part of the reason why Chipotle is one of the healthiest fast food chains. 

The key to achieving a delicious, low-sodium diet fast food pick is to skip the sour cream and cheese and go for the black beans and brown rice combination topped with fajita vegetables and lettuce. This totals just over our low-sodium fast food limit of 500 milligrams, but it’s easy to adjust your order to reduce this. 

What’s great about this low-sodium healthy item at Chipotle is that it also contains a good amount of protein and dietary fiber. Plus, it’s easily customizable to meet other health goals if you have them, like eating fewer carbohydrates. When sour cream and cheese are removed, these BYO options are some of the best vegan fast food on the market as well. 

Chipotle Build Your Own Burrito Bowl Nutritional Info (varies per serving)

Following the above suggestion provides the following:

• Sodium: 550 milligrams (24%)
• Calories: 365 
• Total Fat: 8 grams
• Saturated Fat: 1 gram
• Carbohydrates: 64 grams
• Dietary Fiber: 11 grams
• Total Sugar: 4 grams
• Added Sugar: 0 grams 
• Protein: 13 grams 

16. Chick-fil-A 8 Pc. Grilled Chicken Nuggets

An 8-piece Grilled Nuggets is one of our favorite low-sodium fast food orders at Chick-fil-A. These grilled, rather than fried nuggets, don’t have any coating, which helps to keep the sodium level at 440 milligrams. That’s 60 milligrams below our low-sodium fast food threshold. They also contain a huge 25 grams of protein.

You could also make one of the best fast food salads, pairing these nuggets with the popular Kale Crunch salad. To ensure the nuggets remain a solid pick of low-sodium fast food, we’d also recommend steering clear of dipping sauces. 

As an example, the Zesty Buffalo sauce contains 570 milligrams of sodium per serving. Honey Mustard sauce makes for a more sodium-friendly swap, with 75 milligrams per half portion. It also works well as a dressing if you go for the Kale Crunch Salad with Grilled Nuggets. 

Chick-fil-A Grilled Chicken Nuggets Nutritional Info (per 8 nuggets)

• Sodium: 440 milligrams (19% DV)
• Calories: 130
• Total Fat: 3 grams
• Saturated Fat: 0.5 grams
• Carbohydrates: 1 gram
• Dietary Fiber: 0 grams
• Total Sugar: 1 gram
• Added Sugar: 0 grams
• Protein: 25 grams

17. Panda Express Broccoli Beef

While this dish has 20 milligrams more sodium than our 500 milligram limit, it’s a filling and hearty low-sodium fast food dish that can fit into your diet without exceeding daily sodium limits. And, as this will likely be a dinner dish, by simply watching your sodium for the rest of the day, you can enjoy this high-protein dish without too much guilt. 

With 520 milligrams of sodium, this top pick for the title of best entrée at Panda Express is full of umami flavor. The beef helps boost protein content, while the broccoli provides fiber and added nutrients. 

To accompany this healthy dish at Panda Express, add a side of brown rice, which contains 15 milligrams of sodium. If that's not available, go for white rice, which isn't quite as healthy but has no sodium at Panda Express. Also, be cautious of adding extra seasonings, such as soy sauce, as these can be high in sodium.

Panda Express Broccoli Beef Nutritional Info

• Sodium: 520 milligrams (23% DV)
• Calories: 150
• Total Fat: 7 grams
• Saturated Fat: 1.5 grams
• Carbohydrates: 13 grams
• Dietary Fiber: 2 grams
• Total Sugar: 7 grams
• Protein: 9 grams

18. Starbucks Egg and Cheddar Protein Box

If you’re in need of an afternoon energy boost, the Starbucks Egg and Cheddar Protein Box is calling your name. Not only is it a low-sodium fast food option, but it’s also packed full of protein to raise energy levels.

Each pack includes two hard-boiled eggs, cheddar cheese, a multigrain bread roll and a package of peanut butter. It contains apples and grapes as well for added vitamins. 

With just 450 milligrams of sodium per box, this is a filling choice when looking for convenient and somewhat clean, low-sodium fast food. If you’re eating healthy overall, just remember to pair this with one of the healthiest drinks at Starbucks to avoid derailing your diet with a beverage high in sugar or saturated fat. 

Starbucks Egg and Cheddar Protein Box Nutritional Info

• Sodium: 450 milligrams (20% DV)
• Calories: 460
• Total Fat: 24 grams
• Saturated Fat: 7 grams
• Carbohydrates: 40 grams
• Dietary Fiber: 5 grams
• Total Sugar: 21 grams
• Added Sugar: 0 grams
• Protein: 22 grams

19. Subway 6” Veggie Delite

Bread, cheese and meat can all be high in sodium, which makes Subway a tricky menu to navigate for those seeking low-sodium fast food. So, if you’re wondering where to turn, let us recommend one of the healthiest items at Subway: the 6” Veggie Delite.

To make your sandwich as healthy as possible, go for 9-Grain Wheat bread and load up with vegetables. If you fancy adding extra protein, opt for Swiss cheese, which has around 54 milligrams of sodium per slice.

Subway 6” Veggie Delite Nutritional Info

• Sodium: 360 milligrams (15.5% DV)
• Calories: 220
• Total Fat: 3 grams
• Saturated Fat: 1 gram
• Carbohydrates: 40 grams
• Dietary Fiber: 4 grams
• Total Sugar: 6 grams 
• Added Sugar: 4 grams
• Protein: 10 grams

20. Popeye’s BonaFide Chicken Leg

Although Popeye’s chicken is generally high in sodium and saturated fat, there are ways to enjoy crispy chicken without impacting your daily sodium intake. Take the single BonaFide Chicken Leg, which contains just 460 milligrams of sodium, making it a worthy addition to our list of low-sodium fast food. The single serving size also makes it easy to practice portion control. 

Popeye’s BonaFide Chicken Leg Nutritional Info 

• Sodium: 460 milligrams (19% DV)
• Calories: 160
• Total Fat: 9 grams
• Saturated Fat: 4 grams
• Carbohydrates: 5 grams
• Dietary Fiber: 1 gram
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 14 grams

21. Wendy’s Baked Potato

A baked potato may not be a typical fast food choice, but this is a good option for those seeking low-sodium fast food. It’s also one of the healthiest items at Wendy’s — a chain with only a handful of somewhat healthy choices.

Forgoing the fries and switching to a baked potato also allows you to keep a starchy element of your meal, without drastically increasing sodium intake. In fact, each serving contains just 40 milligrams of sodium when ordered plain. 

Wendy’s Baked Potato Nutritional Info 

• Sodium: 40 milligrams (2% DV)
• Calories: 270
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Carbohydrates: 61 grams
• Dietary Fiber: 7 grams
• Total Sugar: 3 grams
• Added Sugar: 0 grams
• Protein: 7 grams 

While many fast food products contain high amounts of sodium, there are numerous low-sodium fast food options. We hope this guide has given you some ideas for what to order the next time you’re searching for some low-sodium fast food. 

From sweet to savory, there are plenty of low-sodium fast food choices out there that don’t compromise on satisfaction. However, it’s important to remember that the low-sodium fast food choices outlined above may still be high in fat and sugar. But, as long as you enjoy them in moderation, they can be part of a well-balanced diet.

For even more ways to explore your favorite foods, check out other experiences on Cozymeal.