What Fast Food Burgers Are Low in Sodium? A Customization Guide

November 12, 2025 •

4 min read

Over 90% of Americans consume more sodium than recommended, with fast food contributing significantly to this high intake. However, navigating the menu and knowing what fast food burgers are low in sodium can help you enjoy a meal out without derailing your dietary goals. Simple customizations are key to controlling your salt consumption.

Quick Summary

This guide reveals the lowest sodium burger options at major fast food chains like Wendy's, Burger King, McDonald's, Five Guys, and Shake Shack. It provides practical tips for customizing your order to drastically reduce salt content.

Key Points

Customize Your Order: Always ask for your burger to be prepared with no added salt, a key step to lowering sodium significantly.
Hold the Condiments and Pickles: Common condiments like ketchup, mayo, and mustard, as well as pickles, are major sodium culprits and should be avoided or limited.
Opt for Lettuce Wraps: Ditching the traditional bun and requesting a lettuce wrap can save hundreds of milligrams of sodium.
Stick to Small, Simple Patties: Smaller, single-patty burgers inherently have less sodium than their larger, loaded counterparts.
Choose Low-Sodium Toppings: Load up on fresh vegetables like lettuce, tomato, and onion to add flavor and texture without increasing saltiness.

Navigating the Fast Food Minefield

Eating out while on a low-sodium diet can be challenging, as excess salt is a common ingredient in many fast food preparations, from pre-seasoned patties to salty condiments and toppings. The good news is that with some basic knowledge and a willingness to customize your order, you can enjoy a satisfying fast food burger while keeping your sodium intake in check. The best strategy involves focusing on smaller, simpler burgers and requesting key modifications.

Low-Sodium Fast Food Burger Options by Chain

Wendy's

Wendy's Jr. Hamburger is one of the standout options for low-sodium seekers. It is naturally one of the smaller, simpler items on their menu, meaning fewer salty ingredients from the start.

Customize Your Order: For the lowest sodium count, order the Jr. Hamburger plain. Skipping the ketchup, mustard, and pickles can remove a substantial amount of added salt. A side of fresh apple slices is a great, zero-sodium addition to round out your meal.

Burger King

Burger King offers promising possibilities for a low-sodium meal, especially with strategic modifications to their classic options.

The Whopper Jr.: While a standard Whopper Jr. has a moderate sodium count, ordering it without pickles, ketchup, and mayonnaise can bring the sodium down to around 230 mg.
The Plain Hamburger: The plain hamburger is a naturally low-sodium base. Keeping it simple is the key to managing your intake.
Customization is Crucial: When ordering, specify to hold all high-sodium condiments and toppings. Remember that adding an extra patty will increase sodium, but Burger King's single patty is a good foundation.

McDonald's

McDonald's offers some of the simplest burgers, which makes them easy to customize for a low-sodium diet.

The Classic Hamburger: A regular hamburger at McDonald's is one of the lowest-sodium choices on the menu, especially when ordered without cheese or pickles. Requesting no added salt on the patty further reduces the sodium content.
McChicken Sandwich: Surprisingly, the McChicken sandwich can also be a lower-sodium option for those with moderate restrictions. Ordering it without mayonnaise is key to controlling the salt.

Five Guys

Five Guys is an excellent choice for a low-sodium burger because of their highly customizable ordering process. The best part? They don't salt the patties during cooking unless requested.

Key Customizations: Request a plain hamburger and be sure to specify "no added salt." For even greater sodium reduction, ask for a lettuce wrap instead of the bun, which can contain a surprising amount of sodium. Opt for fresh, low-sodium toppings like lettuce, tomato, onions, and mushrooms.

Shake Shack

For those who prefer Shake Shack, a carefully customized order can be a healthier choice.

Single Hamburger: The single hamburger is the lowest-sodium burger option on their menu, but still relatively high at 850 mg.
Topping Choices: To minimize sodium, stick with fresh vegetable toppings like lettuce and tomato, and consider forgoing the cheese and salty ShackSauce.

Customization Strategies for Low-Sodium Burgers

Smaller is Better: Opt for the smallest, simplest burger on the menu. Fewer ingredients mean less potential for hidden sodium.
Order Without Salt: Don't assume anything. Specifically request that your burger be prepared with no added salt.
Skip High-Sodium Condiments and Toppings: Ketchup, mustard, pickles, cheese, bacon, and special sauces are all loaded with sodium. Opt for fresh veggies instead.
Use a Lettuce Wrap: Replacing the bun with a lettuce wrap can dramatically lower the sodium and carbohydrate count.
Hydrate with Water: Skip the salty drinks and opt for water. This helps your body manage fluid balance and supports overall health.

Comparison of Low-Sodium Burger Options


Restaurant	Item (Customized)	Sodium (mg)	Customization Details
Burger King	Whopper Jr.	~230	No pickles, ketchup, mayo
Burger King	Hamburger, Plain	~250-300	As ordered, no added salt
Wendy's	Jr. Hamburger	420-440	No ketchup, mustard, pickles
McDonald's	Hamburger, Plain	~350	No ketchup, pickles, mustard, no added salt
Five Guys	Little Hamburger	380	No salty toppings, no added salt
Five Guys	Lettuce-wrapped Hamburger	Varies	No bun, no salty toppings, no added salt
Shake Shack	Single Hamburger	850	No cheese, no ShackSauce

Conclusion: Making Smarter Fast Food Choices

Choosing a low-sodium fast food burger is entirely possible with a bit of planning and confident customization. The smallest, simplest items are usually your best bet, but asking to hold salty ingredients is the most effective way to manage your sodium intake. While the numbers can vary, opting for a plain patty on a lettuce wrap with fresh veggies and ordering no-salt-added prepares you for a healthier and satisfying meal. For comprehensive guidelines on sodium intake, consult official health resources such as the CDC's Dietary Guidelines for Americans.

Frequently Asked Questions

The lowest sodium burger at Burger King is the Whopper Jr. customized without pickles, ketchup, and mayonnaise, which brings the sodium down to around 230 mg.

Yes, you can order a plain hamburger from McDonald's and request it without cheese, pickles, or ketchup. Asking for no added salt during preparation will further reduce the sodium content.

Yes, Five Guys offers one of the best customizable options for a low-sodium burger. You must specifically ask for no salt to be added to the patty and choose low-sodium toppings.

For a low-sodium diet, the Wendy's Jr. Hamburger is the best burger option, especially when ordered with minimal condiments.

Skipping the bun and opting for a lettuce wrap can save you a significant amount of sodium, potentially hundreds of milligrams, depending on the restaurant.

For low-sodium options, your best bet is to bring your own low-sodium mustard or use a small amount of oil and vinegar. Regular ketchup and mustard from fast food chains are high in sodium.

To avoid hidden sodium, always ask for your item to be prepared without salt, avoid sauces and processed cheese, and stick to fresh vegetable toppings.