Tips for Ordering Low Sodium Fast Food Meals from Restaurants

Understanding the Dangers of Too Much Sodium

A diet high in sodium has been linked to high blood pressure, heart disease, stroke, and other health problems. Health experts recommend limiting sodium intake to no more than 2,300 mg per day, and ideally to no more than 1,500 mg if you already have high blood pressure or are at risk for it. Unfortunately, many fast food and restaurant meals exceed the recommended limit for an entire day's worth of sodium in just one meal!

The average American adult consumes over 3,400 mg of sodium per day, mostly from processed, packaged, and restaurant foods. It's clear that cutting back on sodium is important for long-term health, but it can feel daunting to make drastic changes. The good news is that by making smarter choices when dining out, you can still enjoy the convenience of fast food while sticking to a low-sodium diet.

The Top 10 High Sodium Fast Foods to Avoid

When scanning a fast food menu, these options typically contain the most salt so they are best avoided if watching your sodium intake:

1. Chicken Nuggets

A 6-piece serving of chicken nuggets can pack over 800 mg of sodium, with some versions containing over 1,000 mg. The combination of sodium added during processing along with sodium-heavy dipping sauces causes chicken nuggets to be sky-high in salt.

2. Pizza

One slice of a large cheese pizza can contain 700-900 mg of sodium, mainly from the dough, tomato sauce, and cheese. Ordering extra toppings like salty meats will further drive up the sodium count. Just two slices could already put you over the daily limit.

3. Burritos & Wraps

Giant burritos and wraps may seem like a healthier fast food option, but they too can be loaded with salt. A standard burrito averages around 1,500 mg of sodium, with some even higher depending on added sauces. Stick to smaller, simpler options if choosing burritos.

4. Chicken Sandwiches

Chicken sandwiches don't seem particularly salty, but the combination of the chicken (which is often brined or marinated in salt), bread or bun, cheese, sauce, and toppings contributes to a high sodium meal. Just one chicken sandwich can exceed 1,500 mg of sodium.

5. Fries

You'd think a side of fries wouldn't impact sodium intake much, but the opposite is true. A small order of fries can average around 350 mg of sodium. Larger orders can get up to 600+ mg. The more fries, the more sodium! Say no to super-sized options.

6. Soup

A bowl of soup seems like a nourishing lunch or dinner choice, but packaged, canned, and restaurant made soups are often startlingly high in sodium. One cup of canned chicken noodle soup has over 900 mg! Choose low-sodium or homemade soups instead when possible.

7. Burgers

Burgers are a convenient go-to meal, but can cost you in the sodium department. A standard fast food cheeseburger delivers 700-1100 mg of sodium between the salty beef patty, cheese, bun, and any sauces or condiments added. Say no to bacon or other salty toppings that drive numbers up.

8. Sandwiches & Melts

Whether a classic deli sandwich or a fancier chicken melt, two slices of bread plus salty deli meats like ham, salami, roast beef etc. means these options are sodium bombs. A 6-inch sub sandwich can have well over 1000 mg of sodium before cheese or condiments are added!

9. Breakfast Sandwiches

Pre-made breakfast sandwiches from the drive-thru may be convenient, but convenience comes at a price! Between the egg, cheese, meat, and bun, they can deliver around 1200 mg of sodium in one hand-held sandwich. Best to customize your own lower sodium version.

10. Nachos

Nothing satisfies a salty craving like nachos, but the crisp chips topped with cheese, meat, beans, and salty toppings like jalapenos or olives makes this shareable snack far too high in sodium. Just a small order can pack in over 1500 mg of sodium.

Tips for Ordering Low Sodium Fast Food

It may seem tricky to eat fast food while limiting sodium, but there are some simple ways to still enjoy the convenience without sacrificing your health:

Choose Grilled Chicken

Opt for grilled chicken over crispy, fried options to slash sodium by hundreds of milligrams. Also skip chicken nuggets and sandwiches with chicken that is likely processed with sodium.

Hold the Sauce

Condiments and sauces are sodium traps - just 1 packet of ketchup has around 160mg! Order burgers, sandwiches, wraps plain or use lighter sauces like mustard or hot sauce.

Skip Pre-Made Breakfast Sandwiches

Customize your own breakfast sandwich or meal and choose lower sodium ingredients like egg whites, Canadian bacon, and English muffins to reduce salt.

Order Smaller Sides & Portions

The more fries, nachos, or other sides you order, the more sodium piles up. Stick to smaller sizes, share if possible, or choose lower sodium sides like apple slices.

Build Your Own Tacos & Bowls

Skip pre-made sodium bombs like burritos and nachos and instead build your own tacos or bowls with lettuce, rice, beans, lean protein, fresh salsa, and guacamole.

Say No to Salty Extras

Order burgers and sandwiches plain without salty extras like bacon, cheese, or sauces. Load up on veggie toppings instead for crunch and flavor.

Ask for Nutrition Info

Don't be shy about asking for sodium content on menu items and specials if not listed. Many fast food chains post this online too. Being informed helps make smart choices.

Satisfying Low Sodium Fast Food Meals

You can still enjoy tasty convenience at fast food chains while sticking to a low sodium diet. When in doubt, remember these better-for-you ordering guidelines:

- Grilled chicken sandwich or wrap, no sauce, extra veggies instead of fries

- Bowl with rice, beans, salsa, guacamole, lean protein

- Small salad with lots of veggies, egg, nuts, light dressing on the side

- Veggie omelet or egg white sandwich, fruit cup instead of fries or hashbrowns

- Bean burrito fresco style, no cheese, rice and veggies instead of chips and queso

- Burger patty in lettuce wrap or bun with mustard, skip the salty fries and shake

It just takes a little extra care when perusing the menu, but you can still enjoy fast food without derailing your low sodium diet goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.