Which fast food has the lowest amount of sodium?

November 12, 2025 •

4 min read

According to a 2023 study published in Scientific Reports, many fast-food items exceed the FDA’s sodium limit for a 'healthy' claim, with an average meal containing over half of the daily recommended intake. Choosing which fast food has the lowest amount of sodium requires a strategic approach beyond just the main entrees, focusing on customized orders, side dishes, and breakfast options.

Quick Summary

This guide provides a comprehensive breakdown of the fast-food restaurants and specific menu items that offer the lowest sodium content. It includes a comparison table, practical ordering tips, and detailed information on how to identify healthier alternatives while dining out, helping you make informed decisions for a healthier diet.

Key Points

Top Choice: Greek Yogurt Parfait (Chick-fil-A): With only 75 mg of sodium, this breakfast item is one of the absolute lowest-sodium options available at a major fast-food chain.
Plain Baked Potatoes Are King: Wendy's Plain Baked Potato offers a very low-sodium base at just 40 mg, which can be a satisfying meal when customized wisely.
Customize Your Burger: At Five Guys, you can request a Little Hamburger with no added salt on the patty and unsalted fries, putting you in control of your sodium intake.
Avoid Sauces and Processed Meats: The biggest sodium culprits are often sauces, cheeses, and processed toppings like bacon. Always ask for sauces on the side or skip them entirely.
Fresh Fruit and Veggies are Your Friend: Apple slices, fruit cups, and side salads (without dressing) are consistently zero or very low in sodium at many restaurants, including McDonald's.
Ask for 'No Salt': A simple request for 'no added salt' on fries, burgers, or other items is an effective way to dramatically cut sodium.
Choose Grilled Over Fried: Opting for grilled chicken nuggets or sandwiches instead of their fried counterparts is a straightforward way to reduce sodium.

Navigating the High-Sodium Minefield of Fast Food

For many people, fast food is a convenient and quick option for meals. However, it's notorious for its high sodium content, which contributes significantly to daily intake, often without people realizing. Excess sodium intake is linked to increased blood pressure and a higher risk of heart disease. The good news is that with some knowledge and careful ordering, it's possible to find significantly lower-sodium meals at many popular chains. The key is to avoid processed meats, pre-seasoned foods, and high-sodium sauces, while opting for fresh ingredients, grilled options, and smart customizations.

Which Fast Food Has the Lowest Sodium? Best Menu Options

Several fast-food chains offer surprisingly low-sodium choices, especially when you know what to look for. Here are some of the best menu items available:

Chick-fil-A: A top contender for low-sodium options is the Greek Yogurt Parfait, with just 75 mg of sodium. For a savory meal, the 5-piece Grilled Nuggets (270 mg) are a good choice, especially paired with a Fruit Cup (0 mg). The Kale Crunch Side is another viable option at 250 mg.
Wendy's: A simple yet satisfying low-sodium option is the Plain Baked Potato. While a sour cream and chive version is available, the plain version has an impressive 40 mg of sodium (with toppings, it's still relatively low at 55 mg). The Small Chili is also a hearty choice with moderate sodium.
Starbucks: For a quick, low-sodium bite, the Berry Trio Parfait contains only 125 mg. The Rolled & Steel-cut Oatmeal is another excellent breakfast choice, especially when ordered plain.
McDonald's: It’s possible to eat low-sodium here with the right choices. Apple Slices are a zero-sodium side. The Fruit and Maple Oatmeal (without cream) has 150 mg, while a Plain Hamburger (no cheese or pickles) is also a manageable option. You can also request a Side Salad without dressing for a very low-sodium accompaniment.
Five Guys: This burger joint is a surprisingly good option for customization. You can order a Little Hamburger with no salt added, and request unsalted fries. Opt for lower-sodium toppings like fresh mushrooms, lettuce, and mustard, and avoid cheese and bacon.
Panera Bread: Known for its healthier menu, Panera offers options like the Steel Cut Oatmeal with Strawberries and Pecans (150 mg). A Mediterranean Veggie Sandwich on whole-grain bread or a customized salad are also solid choices.

Smart Ordering Strategies for Lower Sodium

To keep your fast-food meal's sodium in check, follow these guidelines:

Order grilled, not fried: Fried foods are almost always higher in sodium due to the breading and seasoning. Opt for grilled chicken, fish, or beef whenever possible.
Request no salt: This simple request can dramatically reduce the sodium in items like french fries and burgers. Many restaurants will cook them fresh for you.
Sauces and dressings on the side: Condiments like ketchup, mustard, and creamy dressings are often packed with hidden sodium. Asking for them on the side gives you control over how much you use, or you can skip them altogether.
Skip processed add-ons: Say no to pickles, bacon, and cheese. These ingredients are some of the biggest sodium culprits in sandwiches and burgers.
Choose fresh fruit and vegetables: Instead of salty fries or heavily seasoned sides, opt for fresh fruit cups, side salads (with a light, oil-based dressing), or baked potatoes.
Control portion sizes: Ordering a smaller size, or splitting a larger entree, is an easy way to manage your sodium intake.

Comparison Table: Low-Sodium Fast Food Favorites


Restaurant	Menu Item	Sodium (mg)	Notes
Chick-fil-A	Greek Yogurt Parfait	75	Excellent breakfast option.
Wendy's	Plain Baked Potato	40	Low-sodium base; add your own toppings.
Starbucks	Berry Trio Parfait	125	Great for a quick, low-sodium snack.
McDonald's	Apple Slices	0	A perfect side for any meal.
Panera Bread	Steel Cut Oatmeal	150	Healthy breakfast option.
McDonald's	Fruit and Maple Oatmeal	150	Ask for no cream.
Five Guys	Little Hamburger (no salt)	~400 (estimated)	Highly customizable to be lower sodium.

The Science Behind High Sodium

Why is fast food so high in sodium? It's used for three primary reasons: flavor, preservation, and texture. Sodium enhances flavor, making the food more appealing to the average consumer. It also acts as a preservative, extending the shelf life of ingredients like processed meats and cheese. Additionally, other sodium compounds, like monosodium glutamate (MSG) and sodium citrate, are used to boost flavor and improve food processing, especially in items like sauces and cheese dips. This combination of intentional and hidden sodium sources makes reducing intake challenging but not impossible with the right knowledge.

Conclusion

While finding low-sodium fast food can be a challenge, it is certainly achievable. By prioritizing fresh, minimally processed options and making smart customizations, you can significantly reduce your sodium intake even when dining out. From customizing a plain hamburger at Five Guys to choosing a fruit cup and grilled nuggets at Chick-fil-A, the options are there. The key is to be proactive: check nutritional information online, order sauces on the side, and don't be afraid to ask for no salt. With these simple strategies, you can enjoy a quick meal without compromising your heart health.

Where to Find More Information

For more resources on healthy eating and heart health, consult the National Heart, Lung, and Blood Institute (NHLBI).

Frequently Asked Questions

While it depends on the specific order, restaurants that offer fresh, customizable options like salads, grilled meats, and plain sides (like a baked potato) are generally the best. Chick-fil-A, Five Guys, and Panera Bread offer some of the most customizable and lowest-sodium items.

The lowest sodium menu item at McDonald's is the Apple Slices, with 0 mg of sodium. Other low-sodium options include the Fruit and Maple Oatmeal (150 mg without cream) and a Side Salad with no dressing (10 mg).

Yes, many fast-food restaurants will make unsalted French fries upon request. This simple customization can significantly reduce the sodium content.

A typical fast-food meal often contains over 1,300 mg of sodium in a single sitting, which is more than half of the recommended daily limit for most adults. Many items also individually exceed the FDA’s criteria for a 'healthy' claim.

Fast food is high in sodium primarily because it enhances flavor, acts as a preservative, and improves food texture. Manufacturers and restaurants use various sodium compounds, not just table salt, to achieve these effects.

For a low-sodium burger, opt for fresh toppings like lettuce, tomatoes, and onions. Avoid high-sodium items like pickles, cheese, bacon, and special sauces. Mustard is a relatively lower-sodium condiment than ketchup or mayo.

At chains like Taco Bell or Chipotle, you can order a burrito bowl with less rice, more fresh vegetables, and without high-sodium cheese and seasoned meat. Opt for 'Fresco style' at Taco Bell to replace cheese and sauces with fresh tomatoes.