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FOODS
19 Dietitian-Approved, Low-Sodium Fast Food Orders — Eat This Not That
Looking to slash your sodium intake or are you following a low-sodium diet due to health issues like high blood atmospheric pressure ? truth be told, the fast-food antagonistic probably is n’t the best place to start and surely does n’t deserve a regular spot in your healthy consume rotation, but that does n’t mean you have to avoid the drive-thru. We reached out to nutriment experts and registered dietitians to put together a list of 19 low-sodium fast food orders so you can stick to your heart-healthy diet when on the road.
Contents
- 1 What is considered low sodium?
- 2 Why should you pay attention to your sodium intake?
- 3 What are the best low-sodium fast food orders?
- 3.1 1. Taco Bell’s Crunchy Taco with Beef, “Fresco Style”
- 3.2 2. Subway’s 6″ Veggie Delite
- 3.3 3. Wendy’s Baked Potato (With Sour Cream)
- 3.4 Sodium: 40 mg
- 3.5 4. Smoothie King’s Vegan Pineapple Spinach Smoothie
- 3.6 Sodium: 170 mg
- 3.7 5. Chick-fil-A’s 8-count Grilled Chicken Nuggets
- 3.8 6. Starbucks’ PB&J Protein Box
- 3.9 7. Chick-fil-A’s Greek Yogurt Parfait with Granola
- 3.10 8. Panera’s ½ Napa Almond Chicken Salad Sandwich + ½ Seasonal Greens Salad
- 3.11 470 mg sodium
- 3.12 9. Au Bon Pain’s Greek Vanilla Yogurt and Blueberry Parfait
- 3.13 10. McDonald’s Fruit and Maple Oatmeal
- 3.14 11. Dunkin’ Multigrain Oatmeal
- 3.15 12. In-N-Out’s Protein Style Hamburger
- 3.16 13. Panera’s Steel Cut Oatmeal with Almonds, Quinoa & Honey
- 3.17 14. Chipotle’s Burrito Bowl with Chicken & Fajita Vegetables
- 3.18 16. Pizza Hut’s Veggie Lovers Small Thin ‘N Crispy Slice
- 3.19 17. Arby’s Jalapeño Roast Beef Slider (Without Cheese)
- 3.20 18. Five Guy’s Little Hamburger
- 3.21 19. Panera’s Half-Size Fuji Apple Salad with Chicken
What is considered low sodium?
“ The FDA considers a food intersection ‘low-sodium ‘ if it contains 140 milligrams of sodium or less per serving ; however, it is n’t naturalistic for fast-food entrées to go that low, ” advises Ysabel Montemayor, MS, RD, lead dietician at Fresh normality ‘ Lean, a healthy meal pitch service .
“ With that being said, [ if you ‘re looking for low sodium firm food ], I ‘d choose items that are less than 20 percentage of the FDA ‘s 2,300-milligrams casual value ( DV ) recommendation based on a 2,000 calorie diet. ”
That comes out to 460 milligrams of sodium per serving .
Why should you pay attention to your sodium intake?
It’s peculiarly significant that those with high blood imperativeness, hypernatremia, high blood pressure, and/or heart failure pay attention to their sodium inhalation. People with kidney disease should also be mindful of sodium, as overconsuming the alimentary can put extra tenor on your kidneys. Above all, stick to your doctor of the church’s guidelines.
Flush if you aren’t presently experiencing any of these health issues, it would besides benefit you to reduce your sodium inhalation.
Last updated on 21 July, 2024 7:26 am
Most Americans overshoot the FDA’s sodium guidelines for a long time. In fact, the modal American consumes more than 3,400 milligrams of sodium every day, according to the American Heart Association ( AHA ).
The AHA notes that “ cutting back just 1,000 milligrams of sodium a sidereal day can significantly improve rake blackmail and heart health. ” ( In fact, the AHA recommends an ideal specification of no more than 1,500 milligrams of sodium a day. ) And there is more than enough opportunity to make that thousand-calorie cut when you pull up to the drive-thru, where orders of burgers and fries easily climb upwards of 3,000 milligrams of sodium.
What are the best low-sodium fast food orders?
Of course, we all crave fast food from time to time. Barring good aesculapian conditions, if you’re traveling, in a hangry SOS mode, or badly craving a bankrupt from the slow cooker, here are the 19 best low-sodium fast food finds that dietitians recommend.
1. Taco Bell’s Crunchy Taco with Beef, “Fresco Style”
One Crunchy Taco with Beef ordered in the “ Fresco Style ” —which leaves off the Cheddar Cheese ( 30 calories/40 milligrams sodium ) and replaces it with zero-calorie/zero-sodium tomatoes—has 140 calories, 6 grams of protein, and 3 grams of fiber. “ This taco is lower in sodium compared to another greaser, and can be a gorge bite due to its decent total of protein and fiber, ” says Montemayor. “ If looking for a more occupied meal, eating two of these gripe greasers will provide less sodium ( 540 milligrams ) than one of the Taco Bell Beef Burrito Supreme ( 1,110 milligrams ) —something to consider if sodium consumption needs to be limited. ”
2. Subway’s 6″ Veggie Delite
Subway surely isn’t a wealth of low-sodium choices, but you’d be distressed to find a better option than this Veggie Delight sandwich. If you orderliness it on Subway’s 9-Grain Wheat bread, “ One 6-inch sandwich contains 12 percent of your sodium DV for 190 calories, 2 grams entire fat, 39 grams carbohydrates, 5 grams fiber, 6 grams sugar, and 9 grams of protein. This sandwich is one of the lowest sodium items on the Subway menu, making it a great option for those on a sodium limitation, ” says Montemayor.
Last updated on 21 July, 2024 7:26 am
If you are looking to add a bit more protein to the sandwich without overloading on the high-sodium cold cuts, Montemayor suggests adding Swiss cheese. This addition will bring up the protein to 13 grams while keeping sodium fairly depleted ( 310 milligrams or 13 % DV ). “ A great benefit of the sandwich is that it provides two servings of vegetables, is high in Vitamin A and C, and is a good informant of Iron, ” she adds. Kimberly Gomer, MS, RD, LDN, director of nutriment at Pritikin Longevity Center, a world-renowned lifestyle health repair platform, recommends you pair your submarine with “ a nice boastful apple or another firearm of fruit you’ve brought from home, and you’re not merely eating well, but you’re besides feeling wide. ”
3. Wendy’s Baked Potato (With Sour Cream)
Sodium: 40 mg
“ My favorite thing to decree when I’m on the test and have no better options is a plain baked potato from Wendy’s, with only 40 milligrams of sodium. You can add sour cream and chives for an extra 15 milligrams of sodium, ” shares Karen Z. Berg, MS, RD, CDN, a dietician at St. Francis Hospital in New York. “ I like it because it’s a whole food and you know what you’re getting. It’s merely 270 calories and besides has 1,560 milligrams of potassium for an added bonus. ” For more ways to get bloat-banishing, muscle-relaxing potassium in your diet, don’t miss these high-potassium foods.
4. Smoothie King’s Vegan Pineapple Spinach Smoothie
Sodium: 170 mg
With 170 milligrams of sodium, consider this 360-calorie shake a light meal or a solid post-workout protein shake cover. “ The Vegan Pineapple Spinach blend has organic spinach and carrots to help you get much-needed veggies. Plus, it’s a good beginning of protein and supplies more than 30 percent of your daily fiber requirements, ” says Samantha Cassetty, MS, RD, nutrition, and weight passing expert. “ For those who need a little more, you could always customize your blend with more protein ( and more veggies ! ). ” Bonus: many of Smoothie King’s blends have no added sugar or artificial colors, flavors, or preservatives, so add this countrywide chain to your green-light list.
5. Chick-fil-A’s 8-count Grilled Chicken Nuggets
This menu detail packs in a sock 25 grams of protein for entirely 140 calories and 19 percent of your sodium DV. Pair it with their Fruit Cup (0-milligram sodium ), and if you’d like, use half a package of Honey Mustard Sauce ( 75 magnesium sodium ) for dipping for a sum of 515 milligrams sodium.
“ Chick-fil-A ‘s grilled chicken nuggets are a good source of lean protein while being significantly lower in sodium ( 540 milligrams sodium less ) than an 8-count order of the master Chick-fil-A nuggets ( 980 milligrams sodium ), ” says Montemayor. “ I’d be placid feel full and meet while avoiding excess sodium, especially if I use the dunk sauce in temperance. Adding a fruit cup to the decree provides an assortment of nutrients and fiber with no added sodium. ”
6. Starbucks’ PB&J Protein Box
“ I like this grab-and-go lunch box because it is a well-balanced variety show of healthy foods with different flavors and textures to keep your taste buds concerned. In one 520-calorie box, you get rich protein-packed peanut butter, easy hale grain bread, tart calcium-rich yogurt drop, and cheese, plus crisp fruits and veggies, ” comments Maggie Moon, MS, RD, Los Angeles-based dietician and generator of The MIND Diet of this 570-milligram sodium per corner order. “ The PB & J Protein box has what it takes to keep you satisfied for hours, including 20 grams of filling protein, 18 grams of brain-boosting and heart-healthy unsaturated fats, and 20 percent of your casual fiber needs ( five grams ). ”
7. Chick-fil-A’s Greek Yogurt Parfait with Granola
Chick-fil-A’s Greek Yogurt Parfait with Granola is a solid count if you’re looking to limit your sodium inhalation. “ This item is a little higher in sugars ( 23 grams per serving ) than a savory dish, but that is by and large due to the yield and the dairy in this detail, ” notes Yule. “ The parfait offers 13 grams of protein, 15 % DV calcium, and vitamin b2 from the dairy, and phytochemicals from the fruit. It is one of the few items at this restaurant that is low-sodium. ” Plus, this item fits the FDA’s standardized definition for a low-sodium item ( which is < 140 milligrams of sodium per serving.
Last updated on 21 July, 2024 7:26 am
8. Panera’s ½ Napa Almond Chicken Salad Sandwich + ½ Seasonal Greens Salad
470 mg sodium
“ I like that you can order half items in combinations at Panera Bread and normally opt for half of a Napa Almond Chicken Salad Sandwich and half of a seasonal greens salad with reduced-fat balsamic french dressing, ” says Lindsey Toth, MS, RD of Swanson Health.
“ This jazz band comes out to 470 milligrams of sodium and 16 grams of satiating protein, plus almonds are full-bodied in skin-loving vitamin E. This fast food salad provides healthy carotenoids like xanthophyll and zeaxanthin, which help protect eyes from blue light exposure due to our devices and computer screens. ”
Read more: Healthy snack boxes
9. Au Bon Pain’s Greek Vanilla Yogurt and Blueberry Parfait
Bring on the Greek yogurt. “ At only 115 milligrams of sodium for the entire meal, [ Au Bon Pain ‘s Greek Vanilla Yogurt and Blueberry Parfait ] sweet and creamy and it hits the spot for breakfast or lunch with 24 grams of satisfying protein and 5 grams of fiber, ” say Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos, RDN, CDN, CFT, The Nutrition Twins, founders of 21-Day Body Reboot. “ And with 340 calories and 6 grams of fatten, you can feel well about yourself for finding something healthy at a quick-serve restaurant. ”
10. McDonald’s Fruit and Maple Oatmeal
“ At McDonald’s, it’s identically unmanageable to eat a low sodium fast food order — even when you think you’re making a healthier choice like a salad with chicken. nowadays that they offer all-day breakfast, I’ll club breakfast items no matter what time of day it is, ” says Christy Brissette, MS, RD, President of 80 Twenty Nutrition. “ I’ll get the Fruit and Maple Oatmeal ( without the brown sugar ) for 140 milligrams of sodium. To get more protein, “ I ‘ll besides get a side to regulate of two scrambled eggs which contain 120 milligrams of sodium, ” she adds a move which brings the sum meal to 260 milligrams of sodium.
11. Dunkin’ Multigrain Oatmeal
Topped with dried yield, this DDSmart oatmeal is a filling and relatively healthy room to world power up your day. “ It ‘s 250 milligrams of sodium ( since its moment ) but has a sock 7 grams of fiber to help you feel full moon throughout the dawn, ” says Berg. “ It has a bonny total of boodle, but way less than those Munchkins staring up at you from the counterpunch. ” As for that chocolate, you’ll be pairing it with, get adept advice with these easy ways to stay slender at any chocolate denounce.
12. In-N-Out’s Protein Style Hamburger
This selection uses lettuce rather of the bun and comes in at 370 milligrams of sodium and 240 calories. “ Ordering your burger ‘protein-style ‘ can importantly reduce its sodium message, while retaining most of the flavors of a standard one, ” shares Montemayor. “ A hamburger with the bun contains 650 milligrams sodium while without the bun has 370 milligrams sodium—which saves you 280 milligrams if you club protein-style. ” Going sans-bun will besides save you 150 calories and 18 grams of carbs. And—yes—this suggestion applies to the hamburger only. Adding an unmarried slice of cheese raises your sodium count to 720 milligrams.
13. Panera’s Steel Cut Oatmeal with Almonds, Quinoa & Honey
Looking for a low-sodium fast food breakfast choice at Panera? This Steel-Cut Oatmeal with Almonds, Quinoa, and Honey is a leading option, “ [ It has ] lone 150 milligrams of sodium, contributing to entirely 9 percent of the daily measure of sodium recommended per day, ” says Chef Julie Harrington, RD. “ I love the addition of quinoa to the sword-cut oats to not only add a balmy spirit and texture but besides introduce ancient grains in new ways. ” Plus, the combination of protein- and fiber-rich quinoa and almonds aid this bowl to climb up to 10 grams of protein and 8 grams of fiber per serving for an equitable 320 calories and 7 grams of boodle.
14. Chipotle’s Burrito Bowl with Chicken & Fajita Vegetables
not every dish at the popular Mexican chain has to be a salt bomb. “ When I get a craving for Chipotle, I opt for a Burrito Bowl with chicken and fajita vegetables, then top it off with lettuce and false cream, ” says Toth. “ This combination works out to 490 milligrams of sodium, which is much lower than other menu options, it gives me 35 grams of protein, which supports healthy muscles and keeps me feeling full longer. ”
15. Starbucks’ Protein Bistro Box
Need some fuel? Avoid the pastry options and go for this low-sodium fast-food Eggs & Cheese Protein Box with 470 calories and 23 grams of protein per box. “ This box is prepacked with whole unprocessed foods including a hard-boiled egg, natural crackpot butter, fruit, tall mallow, and a minor raisin muffin for the crackpot butter to go on, ” says Dr. Keith Kantor, who has a PhD in Nutritional Science and is CEO of the Nutritional Addiction Mitigation Eating and Drinking ( NAMED ) program. “ The early boxes available at Starbucks are besides significantly lower in sodium than traditional fast food options which normally run about 1,000 milligrams or more per serve. I recommend these options because they contain higher-quality ingredients and fresh fruit and vegetables in portion-controlled containers. ”
16. Pizza Hut’s Veggie Lovers Small Thin ‘N Crispy Slice
When you’re craving a slit, you know all excessively well can lead to befriending an entire proto-indo European on your sofa a few days subsequently. alternatively, embrace your hankering and go for a slice of veggie-filled pizza from Pizza Hut. Most people assume that pizza will break the sodium and the calorie bank, but at just 100 calories per slice, you get a health bonus in accession to the lower calorie and sodium load —antioxidants from the veggies, ” say The Nutrition Twins. “ Plus, with 3.5 grams of adipose tissue, and only 1.5 grams of saturated fat, you can enjoy a slice without worrying that it will sabotage your health or your waist. ”
17. Arby’s Jalapeño Roast Beef Slider (Without Cheese)
“ Bread, cheese seasoned chicken, and kernel are all high in sodium, so ordering a depleted sodium fast food meal at Arby’s can be a challenge. This is where size matters, ” cautions Brissette. “ alternatively of ordering a regular sandwich or gyro, I recommend ordering one of Arby’s sliders and holding the cheese. The Jalapeño Roast Beef Slider without cheese is 470 milligrams of sodium ( which saves you 200 milligrams of sodium if you rate it with the Swiss ). Pair it with a side salad and ask for some gamboge or vinegar to squeeze on top. ”
Or, try asking for the lowest sodium salad dressing choice from their menu, their Dijon Honey Mustard Dressing. You can besides order the lowest sodium salad dressing option they have, their Dijon Honey Mustard Dressing, but since the whole packet is 230 milligrams of sodium, try to only use one-half of it.
18. Five Guy’s Little Hamburger
“ A little ground beef from Five Guys has 380 milligrams sodium, which is reasonably abject ( 17 % DV ), however, that only accounts for the bun and one patty, ” advises Montemayor. “ lend toppings can increase sodium levels significantly, so it may be beneficial to look up nutriment information of each to avoid going overboard. ” To keep sodium within a dear range, try mustard, tomatoes, grilled/chopped onions, jalapeños, fleeceable peppers, and lettuce, Montemayor suggests.
Read more: Healthier takeaways
19. Panera’s Half-Size Fuji Apple Salad with Chicken
“ [ This low-sodium fast food club only has ] 300 milligrams of sodium per serving,” says Summer Yule, MS, RDN. “ In summation, this salad offers three grams of character and 15 grams of protein for only 285 calories. ” Headed to Panera? Check out our rate for Panera’s entire menu!