Burgers 68 items

Checkers / Rally's Low Sodium Guide

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.

Interactive sodium calculator + lower-sodium order guide.

Build a lower-sodium meal See meal plans

Lowest Sodium Option

5 PC Classic Wings Plain

The lowest-sodium entrée on this menu.

Watch Out For

Buffalo Sauced Tender 5 pc (3510 mg sodium)

Entree

5 PC Classic Wings Plain

760 mg 350 cal

Side

Grilled Onions

25 mg 10 cal

Drink

Dasani

0 mg 0 cal

Suggested Meal Plans

Tap a card to load it into the meal calculator · sized for a ~2,000-cal day

Breakfast

~20–25% of day

Light morning pair

980 mg Na 420 cal 14 g protein 2 g fiber 22 g sugar

~43% of a 2,300 mg day Load into calculator

Items · Breakfast (3)

840mg
85mg
55mg

Lunch

+ diet soda

Classic burger meal

1855 mg Na 780 cal 17 g protein 7 g fiber 9 g sugar

~81% of a 2,300 mg day Load into calculator

Items · Lunch (3)

930mg
870mg
55mg

Dinner

Heartier

Crispy fish meal

1835 mg Na 850 cal 19 g protein 7 g fiber 6 g sugar

~80% of a 2,300 mg day Load into calculator

Items · Dinner (3)

910mg
870mg
55mg

Cal

Sodium

0 mg

Protein

0 g

Fiber

0 g

Sugar

0 g

Sodium vs 2,300 mg daily value 0%

Load a meal plan or tap menu rows to build a plate.

Menu nutrition

Tap a row to add · tap headers to sort

<600 600–1k >1k


Dasani	20 fl oz	0	0g	0g	0g	0g	0g	0 mg	—
Grilled Onions	1 serving	10	0g	2g	0g	1g	1g	25 mg	—
Classic Slushie Blue Raspberry Regular	16 fl oz	110	0g	28g	0g	0g	28g	25 mg	—
Classic Slushie Blue Raspberry Large	20 fl oz	130	0g	35g	0g	0g	35g	30 mg	—
Nerds Layered Slushie Blue Raspberry & Pina Colada Regular	16 fl oz	180	0g	47g	0g	0g	47g	30 mg	—
Nerds Layered Slushie Blue Raspberry & Pina Colada Large	20 fl oz	210	0g	55g	0g	0g	54g	35 mg	—
Coca-Cola Small	20 fl oz	180	0g	45g	0g	0g	45g	45 mg	—
Diet Coke Small	20 fl oz	0	0g	0g	0g	0g	0g	55 mg	—
Coke Zero Sugar Small	20 fl oz	0	0g	0g	0g	0g	0g	55 mg	—
Gold Peak Premium Unsweetened Tea Small	20 fl oz	0	0g	0g	0g	0g	0g	55 mg	—
Soft Serve Vanilla	1	130	4.5g	20g	3g	1g	15g	85 mg	—
Bacon 2 slices	2 slices	70	6g	1g	4g	0g	0g	170 mg	—
Vanilla Milkshake 16 fl oz	16 fl oz	290	10g	44g	7g	1g	33g	180 mg	—
Ranch Dressing 1 oz	1 oz	150	14g	4g	0g	0g	3g	240 mg	—
Vanilla Milkshake 22 fl oz	22 fl oz	390	13g	57g	9g	2g	44g	240 mg	—
Sweet & Smoky BBQ Sauce 1 oz	1 oz	80	0g	17g	0g	1g	16g	290 mg	—
Apple Pie	1	270	12g	38g	3g	2g	14g	310 mg	—
Vanilla Milkshake 32 fl oz	32 fl oz	590	20g	87g	14g	3g	66g	370 mg	—
Blue Cheese Dipping Sauce 1 each	1 each	230	24g	2g	1g	0g	1g	450 mg	—
Philly Cheesesteak Bites 4 pc	4 pc	220	10g	19g	11g	2g	2g	640 mg	—
5 PC Classic Wings Plain	5 pc	350	23g	2g	35g	0g	0g	760 mg	—
Kids Meal Chicken Bites	1	310	19g	16g	41g	1g	0g	770 mg	—
Angry Buffalo Wing Sauce 1 oz	1 oz	10	0g	1g	0g	1g	0g	770 mg	—
Kids Meal Hamburger	1	290	14g	31g	11g	1g	7g	840 mg	—
Medium Buffalo Wing Sauce 1 oz	1 oz	5	0g	1g	0g	0g	0g	870 mg	—
Fries Small	small	390	19g	49g	5g	5g	0g	870 mg	—
Crispy Fish Sandwich	1	460	23g	51g	14g	2g	6g	910 mg	—
8pc Chicken Bites Classic	8 pc	330	22g	20g	14g	1g	1g	920 mg	—
Checker/Rallyburger	1	390	28g	33g	12g	2g	9g	930 mg	—
Bacon Cheddar Crisp	1	390	21g	31g	16g	1g	7g	930 mg	—
Mushroom Swissburger	1	330	15g	29g	15g	2g	5g	930 mg	—
Chili Cheeseburger	1	340	18g	30g	13g	1g	5g	960 mg	—
Grilled Hot Dog	1	310	18g	25g	11g	1g	6g	1000 mg	—
Kids Meal Hot Dog	1	310	18g	25g	11g	1g	6g	1000 mg	—
B.L.T.	1	470	42g	30g	17g	2g	7g	1020 mg	—
All American Cheeseburger	1	330	18g	31g	13g	1g	8g	1050 mg	—
Kids Meal Cheeseburger	1	330	18g	31g	13g	1g	8g	1050 mg	—
8pc BBQ Dry Rub Bites	8 pc	330	22g	20g	14g	1g	1g	1060 mg	—
Monsterella Stix 4 pc with marinara	4 pc	280	17g	20g	12g	1g	3g	1060 mg	—
Fries Medium	medium	500	24g	63g	7g	6g	0g	1110 mg	—
Fry-Seasoned Tender 3 pc	3 pc	410	20g	33g	27g	2g	0g	1120 mg	—
10 PC Chicken Nuggets	10 pc	500	32g	28g	24g	2g	0g	1160 mg	—
Cheese Champ	1	530	37g	40g	18g	1g	10g	1220 mg	—
Philly Cheesesteak Burger	1	490	29g	35g	19g	0g	7g	1250 mg	—
Beef Tacos 2 pc	2 pc	550	35g	35g	25g	3g	3g	1260 mg	—
Chili Dog	1	360	21g	28g	13g	1g	6g	1290 mg	—
Fries Large	large	590	29g	74g	8g	7g	1g	1310 mg	—
Double Checker/Rallyburger with Cheese	1	570	43g	34g	21g	2g	9g	1430 mg	—
Spicy Chicken Sandwich	1	580	49g	38g	15g	2g	6g	1440 mg	—
10 PC Classic Wings Plain	10 pc	690	44g	4g	68g	0g	0g	1500 mg	—
Cheese Chili Cheese Fries Regular	regular	540	37g	43g	7g	4g	1g	1510 mg	—
5 PC Classic Wings Angry Buffalo	5 pc	360	23g	3g	35g	1g	0g	1530 mg	—
Olive Burger	1	440	33g	33g	12g	2g	8g	1560 mg	—
Big Buford	1	770	57g	41g	30g	1g	10g	1730 mg	—
Bowl of Chili 12 fl oz	12 fl oz	380	20g	26g	23g	9g	8g	1800 mg	—
Fry-Seasoned Tender 5 pc	5 pc	680	33g	54g	44g	3g	1g	1860 mg	—
Fully Loaded Fries Regular	regular	870	62g	46g	14g	4g	4g	1920 mg	—
Bowl of Chili with Beans 12 fl oz	12 fl oz	430	15g	53g	9g	1g	18g	2000 mg	—
Fries Fry Lover's XL	XL	910	45g	115g	12g	12g	1g	2030 mg	—
Big Buford Triple	1	1010	78g	41g	42g	1g	11g	2250 mg	—
Classic Mother Cruncher Chicken Sandwich	1	700	41g	62g	28g	1g	14g	2270 mg	—
Smoky BBQ Bacon Buford	1	970	70g	47g	44g	1g	14g	2300 mg	—
Baconzilla	1	960	75g	41g	46g	0g	11g	2440 mg	—
Smoky BBQ Bacon Buford Triple	1	1210	90g	47g	58g	1g	14g	2790 mg	—
Baconzilla Triple	1	1210	83g	42g	58g	0g	11g	2950 mg	—
Fry-Seasoned Tender 8 pc	8 pc	1090	52g	87g	71g	4g	1g	2980 mg	—
Bacon BBQ Mother Cruncher Chicken Sandwich	1	960	53g	87g	37g	2g	29g	3040 mg	—
Buffalo Sauced Tender 5 pc	5 pc	700	34g	56g	45g	3g	1g	3510 mg	—

FULL PDF scrape of Checkers and Rally's Nutritional Facts PDF (web.checkersandrallys.com, Nov 2024). Anchor values: Checker/Rallyburger 390 cal / 930 mg Na; Crispy Fish Sandwich 460/910; Fries Small 390/870; Bacon BBQ Mother Cruncher 960/3040; Buffalo Sauced Tender 5 pc 700/3510. Review: 2026-07-31.

No salt & smarter picks

Smarter picks

Checker/Rallyburger 930
Grilled Hot Dog 1000
Crispy Fish Sandwich 910
Kids Meal Hamburger 840
Kids Meal Chicken Bites 770
Dasani 0
Diet Coke Small 55
Coke Zero Sugar Small 55

Best bets

Lowest sodium highlights

Dasani

drink · 0 cal

✓ 0mg

0g protein · 0g fiber

0% of Daily Value (2300mg Na)

Safest Order Tip

Solid lower-sodium pick for this category.

Grilled Onions

side · 10 cal

✓ 25mg

0g protein · 1g fiber

1% of Daily Value (2300mg Na)

Classic Slushie Blue Raspberry Regular

drink · 110 cal

✓ 25mg

0g protein · 0g fiber

1% of Daily Value (2300mg Na)

Classic Slushie Blue Raspberry Large

drink · 130 cal

✓ 30mg

0g protein · 0g fiber

1% of Daily Value (2300mg Na)

How to order

Order tips

· Pick the Checker/Rallyburger (930 mg) or Crispy Fish Sandwich (910 mg) for the lowest-sodium full-size entrees.
· Skip wing sauces and loaded fries; a 1 oz Angry Buffalo sauce adds 770 mg sodium.
· Choose Dasani, Diet Coke, Coke Zero, or unsweet tea instead of regular soda or lemonade.
· Kids Meal Chicken Bites (770 mg) are lower sodium than the kids cheeseburger or hot dog.

Avoid / high sodium

Buffalo Sauced Tender 5 pc (3510 mg sodium) · Bacon BBQ Mother Cruncher Chicken Sandwich (3040 mg sodium) · Baconzilla Triple (2950 mg sodium)

Common questions

Checkers / Rally's low-sodium FAQ

What is the lowest sodium item at Checkers / Rally's? +

Dasani is the lowest-sodium item we track at Checkers / Rally's: 0 mg sodium and 0 calories. Every item on this page is ranked by official sodium mg so you can compare before you order.

What is the safest full meal at Checkers / Rally's? +

The Light morning pair is the lowest-sodium full meal we mapped for Checkers / Rally's — about 980 mg sodium and 420 calories (Kids Meal Hamburger, Soft Serve Vanilla, Gold Peak Premium Unsweetened Tea Small). Load it into the meal calculator above to adjust it.

What should I avoid at Checkers / Rally's? +

The highest-sodium traps at Checkers / Rally's are Buffalo Sauced Tender 5 pc (3510 mg sodium), Bacon BBQ Mother Cruncher Chicken Sandwich (3040 mg sodium), Baconzilla Triple (2950 mg sodium). Treat these as occasional orders if you are watching sodium.

How much sodium should I eat in a day? +

The FDA daily value is 2,300 mg of sodium per day — 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 Checkers / Rally's item here lists its sodium mg.

Sources

Checkers and Rally's Nutritional Facts PDF (Nov 2024) ↗

Not medical advice. Verify on brand tools for your location.

Guides

Lowest Sodium Fast Food: How to Order Under 800 mg April 8, 2026
Best Low Sodium Fast Food Options: 15 Picks Under 700 mg July 20, 2026
How Much Sodium Per Day? 1,500 vs 2,300 mg Explained July 18, 2026

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