Low sodium fast food,
without the
salt.
Every menu item ranked by sodium — with breakfast, lunch & dinner meal plans that keep you under your daily limit. Plan your order before you pull up to the window.
Type a chain name to jump to its low-sodium guide
Why this site exists
Finding low sodium fast food shouldn't require a spreadsheet
A typical fast-food combo runs 1,000–2,500 mg of sodium — often a full day's limit in one bag. Low sodium fast food does exist, but it hides behind menu defaults: the smallest size, the plain build, the sauce on the side. We do the digging for you — every item at 75 chains, ranked by sodium from official nutrition data, with breakfast, lunch, and dinner meal plans that keep the whole meal under budget.
New here? Start with the lowest sodium fast food orders under 800 mg, see what fast food is low in sodium across 15 ranked picks, or check how much sodium per day your limit should be. Then pick your chain below and build your order before you're at the speaker.
Across all 75 chains
The 10 lowest-sodium picks right now
The single lowest-sodium items on any menu we track — updated as official nutrition data changes.
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Built-in meal calculator
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Watch the sodium add up.
Tap any menu item to add it to your tray. The calculator tracks sodium against your daily limit in real time — or load a ready-made breakfast, lunch, or dinner plan.
- Live sodium total vs. your 2,300 mg (or custom) limit
- Calories, protein & macros tracked alongside
- Pre-built dietitian-style meal plans for every chain
Your meal limit 2,300 mg
560 mg · 24% of daily limit — looking good
4 Piece Chicken McNuggets 330 mg
Small French Fries 190 mg
Apple Slices 0 mg
Diet Coke 40 mg
All guides
Every restaurant, ranked
Every low-sodium survival guide we publish — featured picks first.
Popular guides
McDonald's
Still the drive-thru classic. Order plain builds, smart sauces, and fruit sides — convenient and actually satisfying.
Safest bet: Fruit & Maple Oatmeal · 150 mg
Subway
Customization is the whole game. 6" turkey or oven-roasted chicken with veggies and mustard usually beats footlongs with cheese and creamy sauces.
Safest bet: 6" Veggie Delite · 280 mg
Chipotle
Build-your-own is the superpower. Bowls, brown rice, light salsa, no tortilla — restaurant-level flavor without the default salt stack.
Safest bet: Steak Bowl no rice supergreens beans · 555 mg
Wendy's
Jr. hamburgers and plain grilled options beat Baconators. Chili and seasoned fries hide a lot of sodium.
Safest bet: 4 pc Chicken Nuggets · 370 mg
Chick-fil-A
Grilled > crispy. Nuggets without sauce and fruit cups keep sodium lower than deluxe sandwiches and soups.
Safest bet: Grilled Nuggets 8-ct · 440 mg
Taco Bell
Fresco style, soft tacos, and “no sauce / easy cheese” customizations cut sodium versus nachos and specialty burritos.
Safest bet: Fresco Crunchy Taco · 270 mg
The Habit Burger Grill
Made-to-order charburgers with a full official nutrition list. Use published numbers first; customizations (hold cheese, lettuce wrap, sauce changes) can lower sodium vs specialty builds — confirm with staff.
Safest bet: Garden Ranch Salad with dressing · 740 mg
El Pollo Loco
SoCal fire-grilled chicken staple. Pieces + broccoli beat quesadillas; watch brine sodium on the breast.
Safest bet: Fire-Grilled Chicken Wing · 150 mg
Jack in the Box
Late-night LA classic. Plain hamburger or two tacos beat Jumbo Jacks and curly fry combos.
Safest bet: Jack's Taco (crispy) · 370 mg
Del Taco
California taco chain. Value tacos and small bean burritos beat Epic builds.
Safest bet: Snack Taco (Crunchy) · 135 mg
Raising Cane's
Chicken finger specialist exploding in LA. Fingers + slaw; sauce is the sodium trap.
Safest bet: Chicken Finger · 200 mg
Jersey Mike's
East Coast sub chain with huge LA footprint. Veggie bowl 615 mg; turkey mini Mike's Way ~1153 mg.
Safest bet: #14 The Veggie Bowl · 615 mg
CAVA
Mediterranean bowls popular across LA. Greens + chicken + hummus beats pita + harissa stacks.
Safest bet: Chicken + greens + hummus + tomato bowl · 910 mg
Yoshinoya
Japanese beef-bowl chain across LA. Official Dec 2025 PDF: Veggie bowl 530 mg; Teriyaki chicken regular 920 mg; Gyudon 1868 mg; TFC 3130 mg.
Safest bet: Kids Teriyaki Chicken on white rice + veggies · 500 mg
Waba Grill
LA-born grilled bowls. White-meat chicken or salmon; light sauce — avoid Sweet & Spicy sodium spikes.
Safest bet: Organic Tofu Bowl · 620 mg
Rubio's Coastal Grill
SoCal fish-taco chain. Grilled gourmet tacos and HealthMex bowls beat beer-batter combos.
Safest bet: Grilled Gourmet Taco fish · 420 mg
Flame Broiler
SoCal rice-bowl chain. Light sauce chicken bowls are the sodium-aware default.
Safest bet: Chicken Plate veggies only · 540 mg
Whataburger
Texas-born burger chain with an unusually transparent nutrition PDF. Jr. burgers, grilled chicken salad, and apple slices are the low-sodium lane; favorites sandwiches run 1700-2400 mg.
Safest bet: Hashbrowns · 500 mg
Culver's
Midwest burger-and-custard chain. A plain ButterBurger Single (480 mg) plus steamed broccoli or a side salad is one of the easiest sub-600-mg fast-food meals in the country.
Safest bet: ButterBurger The Original Single · 480 mg
Jimmy John's
Freaky fast subs. Unwich lettuce wraps cut bun sodium.
Safest bet: #4 Turkey Tom Unwich · 700 mg
Qdoba Mexican Eats
Chipotle-style Mexican fast casual where bowls beat burritos — ditching the 12.5 inch tortilla (760 mg) and queso (340 mg) keeps a full chicken bowl near 1000 mg.
Safest bet: Seasoned Potatoes · 240 mg
Burger King
Basic hamburger beats Whopper stacks. Flame-grilled doesn’t mean low sodium once cheese and mayo land.
Safest bet: French Toast Sticks 3-pc · 260 mg
Panera Bread
Looks healthy, but soups and bread can be sodium heavy. Half sandwiches and light broths need careful picks.
Safest bet: Greek Salad half no dressing · 430 mg
Starbucks
Drinks are often low sodium; breakfast sandwiches and bakery cases are where salt hides.
Safest bet: Rolled & Steel-Cut Oatmeal · 125 mg
KFC
Fried chicken is salty by design. Grilled pieces (where sold), smaller portions, and green beans beat pot pies and bowls.
Safest bet: Grilled Chicken Drumstick · 300 mg
Popeyes
Popeyes is fried-chicken heaven, but sodium climbs fast on sandwiches, loaded sides, and sauces; blackened tenders, chicken legs, green beans, and corn are the smarter picks.
Safest bet: Blackened Tender 1pc · 183 mg
Domino's
Thin crust, light cheese, veggie toppings, and slice control beat meat-lover pan pizzas.
Safest bet: Thin Crust Veggie large slice · 450 mg
Pizza Hut
Thin 'N Crispy and Veggie Lover's slices are the easiest way to keep a Pizza Hut meal under your sodium target.
Safest bet: Express Personal Pan Breakfast Pizza - Egg & Cheese · 320 mg
Panda Express
Super Greens and steamed-style entrées beat orange chicken + fried rice default stacks.
Safest bet: Broccoli Beef · 520 mg
Five Guys
Free toppings are the flavor playground. Little burgers, loaded produce, plain fries — still tastes like Five Guys.
Safest bet: Little Hamburger · 430 mg
In-N-Out
Short menu, huge cult following. Protein Style, no-salt patty/fries requests, and mustard-ketchup swaps keep it delicious with less sodium.
Safest bet: Protein Style Hamburger · 390 mg
Shake Shack
Single ShackBurger without cheese/sauce extras stays more manageable than doubles and shakes combos.
Safest bet: Hamburger single · 800 mg
Arby's
Roast beef sandwiches pack sodium. Smaller classics and no sauce help more than loaded melts.
Safest bet: Classic Roast Beef slider · 540 mg
Dunkin'
Coffee is easy; breakfast sandwiches need care. Egg white options and no cheese help.
Safest bet: Avocado Toast · 420 mg
Sonic Drive-In
Jr. burgers and customization help. Cherry Limeades are fine for sodium; onion rings and chili dogs are not.
Safest bet: Jr. Burger · 590 mg
Carl's Jr.
Western US burger chain. BBQ chicken or kids hamburger beat Famous Star stacks.
Safest bet: Kids Meal Hamburger with fries cookie · 1100 mg
Wingstop
Wing flavors define sodium. Plain classic wings beat sauced boneless + ranch.
Safest bet: Classic Wing Plain · 30 mg
Little Caesars
Pizza-chain value leader where cheese and thin-crust slices are the lowest-sodium picks; pretzel crust, meat-feast toppings, and Crazy Sauce stack sodium fast.
Safest bet: Thin Crust Cheese slice · 424 mg
Fatburger
LA-born burger stand with a rare low-sodium win: Fat Fries are just 40 mg. Grilled chicken and no-bun builds keep burgers under 1,000 mg.
Safest bet: Hot Dog · 780 mg
Original Tommy's
LA chili-burger icon. Plain burgers without chili are the only low-sodium-ish path.
Safest bet: Original Hamburger plain no chili · 780 mg
Wienerschnitzel
SoCal hot dog chain. Official PDF: Corn Dog 490 mg; Mustard Dog 690; Chicago Dog 2620.
Safest bet: Corn Dog · 490 mg
Dairy Queen
Dairy Queen's plain hamburger, BBQ sandwich, and simple breakfast items are the best low-sodium bets; signature stackers and baskets pile on sodium.
Safest bet: Sausages (2) · 290 mg
Hardee's
CKE sister to Carl’s Jr. BBQ chicken and salads beat Thickburgers.
Safest bet: Hamburger · 860 mg
Checkers / Rally's
Checkers / Rally's drive-thru burgers, chicken, and Famous Seasoned Fries. Smart picks are the Checker/Rallyburger, Crispy Fish Sandwich, and grilled hot dog; skip triple bacon stacks and sauced tenders.
Safest bet: 5 PC Classic Wings Plain · 760 mg
White Castle
Slider pioneer. Official site nutrition: Original 230 mg each; fries only 50 mg.
Safest bet: The Original Slider · 230 mg
Steak 'n Shake
Steakburgers and shakes. Single 'n Cheese over Frisco melts.
Safest bet: Single 'n Cheese Steakburger · 780 mg
Smashburger
Smash-style burgers. Single plain, no cheese, salad side.
Safest bet: Classic Smashburger single no cheese · 720 mg
Freddy's Frozen Custard & Steakburgers
Steakburgers and custard. Plain single + shoestring fries.
Safest bet: Single Steakburger plain · 680 mg
Cook Out
Southeast tray culture. Chicken strip snack over milkshake trays.
Safest bet: Chicken Strip Snack 2-pc · 780 mg
Zaxby's
Chicken finger specialist. 3-pc no sauce or grilled sandwich.
Safest bet: Chicken Finger plate 3-pc no sauce · 980 mg
Bojangles
Southeast Cajun fried chicken chain. Plain chicken pieces and grits are workable; biscuits, bowls, and picnic sides are sodium bombs.
Safest bet: Garden Salad · 70 mg
Church's Texas Chicken
National fried chicken. Leg + corn is the classic smarter pair.
Safest bet: Original Chicken Leg · 480 mg
Buffalo Wild Wings
Wings where sodium lives in the sauce, not the bird — bone-in base is remarkably lean before you pick a flavor.
Safest bet: Kids Bone-In Wings · 105 mg
Pollo Tropical
Florida citrus chicken expanding north. White-meat citrus pieces + corn.
Safest bet: Citrus Chicken white meat 1/4 · 680 mg
Boston Market
Rotisserie chicken comfort. White meat no skin + steamed veg.
Safest bet: 1/4 White Rotisserie Chicken no skin · 620 mg
Firehouse Subs
Hot subs. Always small; light mayo; turkey or veggie.
Safest bet: Veggie small · 880 mg
Potbelly Sandwich Shop
Toasted sandwiches. Skinny turkey is the control order.
Safest bet: Mediterranean skinny · 920 mg
McAlister's Deli
Deli + famous tea. Salad + unsweet tea — not sweet tea gallons.
Safest bet: Garden Salad no dressing + grilled chicken · 780 mg
Schlotzsky's
Austin-born sandwich, pizza and flatbread chain built around round sourdough buns. Only the Fresh Veggie and half-size breakfast sandwiches keep a full meal under 600 mg sodium.
Safest bet: Hashbrown · 270 mg
Charleys Cheesesteaks
Philly-style cheesesteak chain where most regular-size steaks land near or above 2,000 mg sodium; junior sizes and the Veggie Delight are the practical picks.
Safest bet: Boneless Wing - Plain · 270 mg
Moe's Southwest Grill
Southwest bowls and tacos. Two chicken tacos beat Homewreckers.
Safest bet: Joey Bag of Donuts taco chicken · 480 mg
Sweetgreen
Salad-focused fast casual. Use app nutrition; dressing on the side.
Safest bet: Harvest Bowl no dressing estimate · 620 mg
Noodles & Company
Noodle bowls and salads. Salad + protein often beats pasta bowls on sodium.
Safest bet: Med Salad no dressing + protein · 720 mg
Papa Johns
National pizza delivery. Cheese or thin crust slices; count them.
Safest bet: Thin crust cheese slice · 520 mg
Marco's Pizza
Growing national pizza brand. Cheese or thin crust; count slices.
Safest bet: Thin crust cheese slice · 480 mg
Blaze Pizza
Fast-fire custom pizza. Half pie cheese/veggie with light toppings.
Safest bet: Veggie pizza 11" half · 920 mg
Long John Silver's
National seafood fry chain. Chicken strip + waffle fries (low-Na fries).
Safest bet: Chicken Breast Strip 1 pc · 546 mg
IHOP
Pancake house national. Eggs + fruit beat pancake stacks for sodium.
Safest bet: 2 Eggs any style · 280 mg
Denny's
America’s diner. Fit Slam or grilled chicken dinner over skillets.
Safest bet: Grilled Chicken Breast dinner · 780 mg
Waffle House
All-day Southern breakfast diner. Eggs + plain hashbrowns and grilled chicken are the lower-sodium paths; loaded bowls and country ham are the sodium bombs.
Safest bet: 1 Egg - Scrambled · 88 mg
Dutch Bros
Drive-thru coffee and energy-drink chain. Black coffee, Americanos, plain Myst, and unsweet teas/sodas keep sodium under 50 mg; cocoa, freezes, and food items can top 500 mg.
Safest bet: Cookie Dough Cake Pop · 70 mg
Tropical Smoothie Cafe
Tropical Smoothie Cafe serves smoothies, wraps, flatbreads, and bowls. Smoothies and bowls are the best bets for keeping sodium in check, while wraps and ranch-heavy items can climb above 2000 mg.
Safest bet: Dragon Fruit Bowl · 110 mg
Jollibee
Filipino chain expanding in the US. Official PDF: Chickenjoy drumstick 270 mg; Yumburger 630 mg.
Safest bet: Chickenjoy Drumstick 1 pc · 270 mg
Portillo's
Chicago-style hot dogs and Italian beef are sodium bombs, but the Classic Beef Bowl, Broiled Chicken Sandwich, and simple sides keep the numbers in check.
Safest bet: Classic Beef Bowl · 230 mg
L&L Hawaiian Barbecue
Hawaiian plate lunches across the West and beyond. Mini salmon or BBQ chicken.
Safest bet: Salmon plate mini · 980 mg
Common questions
Low-sodium fast food, answered
How much sodium per day is too much?
The FDA daily value is 2,300 mg — about one teaspoon of salt. Many heart-health guidelines suggest 1,500–2,000 mg. A single fast-food combo can exceed that, which is why every item here is ranked.
What is the lowest-sodium fast food chain overall?
Chains with build-your-own formats (Subway, Chipotle) and those with fruit or rice sides tend to win. Our restaurant directory lists the safest bet at all 75 chains so you can compare.
Where do your numbers come from?
Every value is taken from the chain's official published nutrition information — PDFs, calculators, or menu pages — and each guide links its sources with a verification date.
Can I just ask for “no salt”?
Sometimes — fries are the classic win — but most sodium is already in the patty, bun, cheese, and sauces before seasoning. Our guides call out where no-salt requests actually help.
From the blog
Meal guides & strategies
Health disclaimer
Content is for general information only and is not medical advice. Sodium needs vary. Menus and recipes change — always verify nutrition on the restaurant’s official calculator or PDF for your location.