Low Sodium Fast Food PDF: The Printable Cheat Sheet

A lot of people searching “low sodium fast food pdf” want the same thing: one page they can print, save to their phone, or stick on the fridge — so the decision is made before the drive-thru line starts moving. This is that page.

The table below lists the single lowest-sodium real order at every chain we track — not water, not apple slices, but something you’d actually eat as a meal. Every number comes from official chain nutrition data, verified and dated on each linked guide.

To save it as a PDF: use your browser’s print dialog (Ctrl/Cmd + P) and choose “Save as PDF.” One page, done.

Not medical advice. Sodium targets vary by person. If you have hypertension, kidney disease, or heart failure, follow your clinician’s guidance on daily limits.

The cheat sheet: lowest-sodium order at every chain

Burgers

Chain	Lowest-sodium real order	Sodium
Burger King	French Toast Sticks, 3-pc	260 mg
Carl’s Jr.	Kids Meal Hamburger (with fries & cookie)	1,100 mg
Checkers / Rally’s	5 PC Classic Wings, plain	760 mg
Cook Out	Chicken Strip Snack, 2-pc	780 mg
Culver’s	ButterBurger, The Original Single	480 mg
Dairy Queen	Sausages (2)	290 mg
Fatburger	Hot Dog	780 mg
Five Guys	Little Hamburger	430 mg
Freddy’s	Single Steakburger, plain	680 mg
Hardee’s	Hamburger	860 mg
In-N-Out	Protein Style Hamburger	390 mg
Jack in the Box	Jack’s Taco (crispy)	370 mg
McDonald’s	Fruit & Maple Oatmeal	150 mg
Original Tommy’s	Original Hamburger, plain no chili	780 mg
Shake Shack	Hamburger, single	800 mg
Smashburger	Classic Smashburger single, no cheese	720 mg
Sonic Drive-In	Jr. Burger	590 mg
Steak ‘n Shake	Single ‘n Cheese Steakburger	780 mg
The Habit Burger Grill	Garden Ranch Salad with dressing	740 mg
Wendy’s	4 pc Chicken Nuggets	370 mg
Whataburger	Hashbrowns	500 mg
White Castle	The Original Slider	230 mg

Chicken

Chain	Lowest-sodium real order	Sodium
Bojangles	Garden Salad	70 mg
Boston Market	1/4 White Rotisserie Chicken, no skin	620 mg
Buffalo Wild Wings	Kids Bone-In Wings	105 mg
Chick-fil-A	Grilled Nuggets, 8-ct	440 mg
Church’s Texas Chicken	Original Chicken Leg	480 mg
El Pollo Loco	Fire-Grilled Chicken Wing	150 mg
Jollibee	Chickenjoy Drumstick, 1 pc	270 mg
KFC	Grilled Chicken Drumstick	300 mg
Pollo Tropical	Citrus Chicken, white meat 1/4	680 mg
Popeyes	Blackened Tender, 1 pc	183 mg
Raising Cane’s	Chicken Finger	200 mg
Wingstop	Classic Wing, plain	30 mg
Zaxby’s	Chicken Finger plate, 3-pc no sauce	980 mg

Sandwiches & subs

Chain	Lowest-sodium real order	Sodium
Arby’s	Classic Roast Beef slider	540 mg
Charleys Cheesesteaks	Boneless Wing, plain	270 mg
Firehouse Subs	Veggie, small	880 mg
Jersey Mike’s	#14 The Veggie Bowl	615 mg
Jimmy John’s	#4 Turkey Tom Unwich	700 mg
McAlister’s Deli	Garden Salad, no dressing, + grilled chicken	780 mg
Portillo’s	Classic Beef Bowl	230 mg
Potbelly	Mediterranean skinny	920 mg
Schlotzsky’s	Hashbrown	270 mg
Subway	6” Veggie Delite	280 mg

Pizza

Chain	Lowest-sodium real order	Sodium
Blaze Pizza	Veggie pizza, 11” half	920 mg
Domino’s	Thin Crust Veggie, large slice	450 mg
Little Caesars	Thin Crust Cheese, slice	424 mg
Marco’s Pizza	Thin crust cheese, slice	480 mg
Papa Johns	Thin crust cheese, slice	520 mg
Pizza Hut	Express Personal Pan Breakfast Pizza, Egg & Cheese	320 mg

Mexican-inspired

Chain	Lowest-sodium real order	Sodium
Chipotle	Steak Bowl, no rice, supergreens + beans	555 mg
Del Taco	Snack Taco (crunchy)	135 mg
Moe’s	Joey Bag of Donuts taco, chicken	480 mg
Qdoba	Seasoned Potatoes	240 mg
Rubio’s	Grilled Gourmet Taco, fish	420 mg
Taco Bell	Fresco Crunchy Taco	270 mg

Asian-inspired

Chain	Lowest-sodium real order	Sodium
Flame Broiler	Chicken Plate, veggies only	540 mg
L&L Hawaiian Barbecue	Salmon plate, mini	980 mg
Noodles & Company	Med Salad, no dressing, + protein	720 mg
Panda Express	Broccoli Beef	520 mg
Waba Grill	Organic Tofu Bowl	620 mg
Yoshinoya	Kids Teriyaki Chicken, white rice + veggies	500 mg

Breakfast, coffee & more

Chain	Lowest-sodium real order	Sodium
CAVA	Chicken + greens + hummus + tomato bowl	910 mg
Denny’s	Grilled Chicken Breast dinner	780 mg
Dunkin’	Avocado Toast	420 mg
Dutch Bros	Cookie Dough Cake Pop	70 mg
IHOP	2 Eggs, any style	280 mg
Long John Silver’s	Chicken Breast Strip, 1 pc	546 mg
Panera Bread	Greek Salad, half, no dressing	430 mg
Starbucks	Rolled & Steel-Cut Oatmeal	125 mg
Sweetgreen	Harvest Bowl, no dressing (estimate)	620 mg
Tropical Smoothie Cafe	Dragon Fruit Bowl	110 mg
Waffle House	1 Egg, scrambled	88 mg
Wienerschnitzel	Corn Dog	490 mg

How to read this table

• It’s the floor, not a recommendation to eat wings for dinner. The point is calibration: if the lowest item at a chain is 30 mg (Wingstop, plain wing), the menu has headroom. If the lowest is 1,100 mg (Carl’s Jr.), the chain is a sodium desert and you should plan around it.
• Some rows are small portions. White Castle’s 230 mg slider and Raising Cane’s 200 mg single finger are per-piece numbers — real people eat multiples. Two to three is usually still fine; five isn’t.
• Sauces and dressings are excluded unless stated. They’re the easiest 100–500 mg to add by accident. Order them on the side.
• These are single items, not meals. For full meal builds under 800 mg, use the breakfast, lunch, and dinner meal plans on each chain guide — or the meal calculator, which adds items up against your daily limit as you tap.

The five rules that beat any cheat sheet

1. Small beats signature. Jr., little, and snack sizes run 40–60% less sodium than the flagship version of the same item.
2. Skip the cheese. One processed slice adds 180–410 mg at nearly every chain — see the burger ranking for the per-chain math.
3. Grilled beats crispy. Fried chicken’s brine-plus-breading costs 300–600 mg over grilled at the same chain — the chicken sandwich ranking shows it chain by chain.
4. Sauce on the side. A dip or dressing cup is 100–500 mg you can choose to use or not.
5. Know your daily number. Whether your target is 1,500 or 2,300 mg changes what “safe” means — here’s how the limits work.

FAQ

Is there an actual PDF I can download? This page is designed to be that PDF — open your browser’s print dialog (Ctrl/Cmd + P) and choose “Save as PDF.” We keep it as a page instead of a file so the numbers update when chains change their menus; a static download goes stale.

What is the lowest-sodium fast food overall? The lowest real orders we track are plain wings and breakfast items: Wingstop’s plain Classic Wing (30 mg), Waffle House’s scrambled egg (88 mg), and McDonald’s Fruit & Maple Oatmeal (150 mg). Among full meals, the lowest builds live on the chain guides, several under 600 mg.

Which fast food chains should I avoid on a low-sodium diet? Judge by the floor, not the average: chains whose lowest real order is still high — Carl’s Jr. (1,100 mg), Zaxby’s (980 mg), L&L Hawaiian (980 mg) — leave you no room for error. Chains with sub-300 mg floors (Taco Bell, Subway, Del Taco) are far easier to navigate.

How much sodium per day is too much? The FDA daily value is 2,300 mg; the American Heart Association’s ideal target for most adults is 1,500 mg. One signature fast-food combo can hit 1,500–2,500 mg alone, which is why per-item numbers matter. Details: how much sodium per day.

Keep reading

• Lowest Sodium Fast Food Burgers at Every Major Chain, Ranked
• Lowest Sodium Chicken Sandwiches at Every Major Chain, Ranked
• Lowest Sodium Pizza: Every Major Chain Ranked per Slice
• Low Sodium Fast Food Breakfast: Best Orders Ranked
• What Fast Food Is Low in Sodium? 15 Picks Under 700 mg
• Find low-sodium fast food near you

Sources & verification

All figures are US-market values from official chain nutrition calculators and PDFs, compiled and dated on each linked restaurant guide — see our methodology for how we verify numbers. Menus and recipes change — the chain’s own calculator for your location is the final word.

Last editorial pass: 2026-08-18.