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The global love for fast food is undeniable, yet it has been associated with severe health conditions like obesity, metabolic syndrome, and cardiovascular diseases. These conditions can be life-threatening, but fortunately, there’s growing awareness about their dangers. This shift in perception is fueling a booming low-sodium snack market, as consumers demand healthier alternatives. Fast-food vendors are responding by offering a variety of lower-sodium options. This guide highlights some of the best low-sodium choices, alerts you to hidden sodium traps, and suggests innovative solutions for even healthier menus.
Some Food for Thought Before You Order
Before making any dietary changes, especially regarding sodium intake, always consult your doctor. Once you’re clear to eat fast food, be cautious with condiment packets. They may be tasty, but they’re often high in sodium. For instance, an Arby’s ketchup packet contains 158 mg of sodium. While this is well below the daily limit of 2,300 mg, multiple packets can quickly add up. To further reduce sodium intake, skip the condiments and opt for water as your beverage.
Top 7 Fast-Food Chains for Low-Sodium Options
1. McDonald’s
McDonald’s provides a reference sheet to help you navigate their menu for lower-sodium choices:
- Fruit & Maple Oatmeal: 150 mg (7% DV)
- Premium Southwest Salad (without chicken): 150 mg (6% DV)
- Small French Fries:160 mg (7% DV)
- Apple Slices: 0 mg
Keep in mind that McDonald’s condiments can significantly increase your sodium intake. For example, their spicy buffalo sauce contains 800 mg of sodium. 1
2. Taco Bell
Taco Bell has been actively reducing sodium in its menu, aiming for a 25% reduction by 2025. Some of their lower-sodium options include:
- Cinnabon Delights (2-pack): 70 mg (3% DV)
- Chips and Nacho Cheese: 280 mg (12.1% DV)
- Crunchy Taco – Specialties: 300 mg (13% DV)
- Black Beans and Rice: 370 mg (16% DV)
Consider skipping the flour tortillas, which are typically high in sodium. Opt for crunchy corn shells instead. 2
3. Chipotle
Chipotle provides detailed sodium content information on their nutrition facts chart. Here are some of their best low-sodium choices:
- Supergreens Mix Salad: 15 mg (0.6% DV)
- Kids’ Menu Chips: 95 mg (4.1% DV)
- Cilantro-Lime Brown Rice: 190 mg (8.2% DV)
- Chicken with Supergreens Mix in a Bowl: 325 mg (14.1% DV)
Avoid adding high-sodium condiments to keep your meal healthier. 3
4. Subway
Subway’s regular sandwiches can be high in sodium, but their kids’ menu offers some good alternatives:
- Veggie Delite Salad: 75 mg (3.2% DV)
- Kids’ Mini Sub Veggie Delite Sandwich: 210 mg (9.1% DV)
- Grilled Chicken: 280 mg (12% DV)
- Tuna with Veggie Delite Salad: 385 mg (16.7% DV)
Be cautious with bread, which can contain significant amounts of sodium. 4
5. Starbucks
Starbucks is not just for coffee; they offer low-sodium food options as well:
- Kale & Mushroom Egg Bits: 340 mg (15% DV)
- Berry Trio Parfait: 125 mg (5% DV)
- Whole-Grain Oatmeal: 125 mg (5% DV)
- Eggs & Cheddar Protein Box: 450 mg (20% DV)
Remember, even coffee can contribute to your sodium intake, especially when made with milk. 5
6. Wendy’s
Wendy’s menu has several lower-sodium options:
- Summer Berry Burst Fruit Cup: 0 mg
- Sour Cream and Chive Baked Potato: 40 mg (1.74% DV)
- Chocolate Chunk Cookie: 210 mg (9.1% DV)
- Jr Natural-Cut Fries: 330 mg (14.35% DV)
Salads at Wendy’s, such as the Parmesan Caesar, can be high in sodium, so choose wisely. 6
7. Panera Bread
Panera Bread offers some quick, low-sodium treats:
- Greek Yogart With Mixed Berries Parfait 80 mg (3.48% DV)
- Two Scrambled Eggs: 90 mg (3.9% DV)
- Kettle-Cooked Chips: 75 mg (3.2% DV)
- Steel-Cut Oatmeal with Strawberries, Pecans & Cinnamon Crunch Topping: 170 mg (7.3% DV)
Avoid high-sodium dressings and toppings to keep your meal healthier. 7
Conclusion
Fast food doesn’t have to be synonymous with high sodium. Many chains are making strides in offering healthier, low-sodium options. By making informed choices and being mindful of condiments, you can enjoy the convenience of fast food without compromising your health. As food and condiment manufacturers continue to innovate with lower-sodium alternatives, the future of fast food looks healthier and more appealing.
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†Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.