Last Updated on January 22, 2023 by Lauren Beck
Sodium is an essential mineral that helps regulate the body’s fluid balance and nerve and muscle function. However, consuming too much sodium can increase the risk of high blood pressure, heart disease, and stroke. When it comes to fast food, many menu items can be high in sodium.
In this article, we will explore which fast food restaurant has the lowest sodium, what is considered low sodium, the dangers of consuming too much salt, why you should pay attention to your sodium intake, whether it’s possible to get low sodium fast food, and tips on how to maintain a healthy salt intake.
10 Low Sodium Fast Food Restaurant Orders
- Subway: Turkey Breast 6-inch sandwich (320mg) is a great option for those looking for a low-sodium sandwich. The turkey breast is a lean protein source and the sandwich can be customized with a variety of veggies to increase the nutrient density.
- Chick-fil-A: Grilled Chicken Sandwich (320mg) is another low-sodium option. The grilled chicken is a good source of protein, and the sandwich can be ordered without any added sauces to keep the sodium content low.
- In-N-Out Burger: Grilled Cheese (320mg) is a low-sodium option for those looking for a simple, classic fast food option. The grilled cheese contains minimal sodium and can be paired with a side salad or fruit to increase the overall nutrient density of the meal.
- Arby’s: Roast Turkey Farmhouse Salad (290mg) is a low-sodium option that is packed with nutrients. The salad contains lean protein from the turkey and is also high in fiber and vitamins from the veggies.
- Dairy Queen: Small Vanilla Cone (30mg) is a low-sodium option for those looking for a sweet treat. The small vanilla cone contains minimal sodium and is a good option for those looking for a sweet dessert option.
- KFC: Original Recipe Breast (320mg) is a low-sodium option for those looking for a classic fast food option. The original recipe breast is a good source of protein and can be paired with a side of green beans or corn to increase the overall nutrient density of the meal.
- Starbucks: Classic Whole Grain Oatmeal (140mg) is a low-sodium option for those looking for a healthy breakfast option. The oatmeal is a good source of fiber and contains minimal sodium.
- Dunkin’ Donuts: Egg White Veggie Wake-Up Wrap (320mg) is a low-sodium option for those looking for a breakfast sandwich. The wrap contains lean protein from the egg whites and is high in fiber and vitamins from the veggies.
- Jimmy John’s: Beach Club Unwich (320mg) is a low-sodium option for those looking for a sandwich. The beach club unwich is a lettuce wrap version of their sandwich and contains lean protein from the turkey and is high in fiber and vitamins from the veggies.
- Taco Bell: Fresco Soft Taco (320mg) is a low-sodium option for those looking for a Mexican-inspired fast food option. The fresco soft taco is a good source of protein and can be customized with a variety of veggies to increase the overall nutrient density of the meal.
What Is Considered Low Sodium?
The American Heart Association recommends limiting daily sodium intake to no more than 2,300 milligrams (mg) and ideally aiming for no more than 1,500 mg. A food is considered low in sodium if it contains 140 mg or less per serving.
Why Is Salt Bad for Your Health?
- High blood pressure: Consuming too much sodium can cause the body to retain fluid, which in turn increases blood pressure.
- Increased risk of heart disease and stroke: High blood pressure is a major risk factor for heart disease and stroke.
- Kidney damage: Sodium can also cause damage to the kidneys.
- Osteoporosis: A diet high in sodium can lead to a loss of calcium in the bones, which can increase the risk of osteoporosis.
Why Should You Pay Attention to Your Sodium Intake?
- Reducing the risk of high blood pressure, heart disease, and stroke: Lowering your sodium intake can help lower your blood pressure, reducing your risk of heart disease and stroke.
- Maintaining a healthy weight: Consuming too much sodium can cause the body to retain water, which can lead to weight gain.
- Improving kidney function: A low sodium diet can help protect the kidneys from damage.
Is It Possible to Get Low Sodium Fast Food?
It is possible to find low sodium options at fast food restaurants, as shown in the above list. However, it’s important to note that many fast food menu items can be high in sodium, and it can be difficult to know exactly how much sodium is in a particular item.
Low Sodium Fast Food Dishes You Can Make at Home
- Grilled chicken breast with roasted vegetables
- Turkey chili with beans
- Baked sweet potato with a side of steamed broccoli
- Grilled fish tacos with a side of salsa
- Spaghetti with turkey meatballs and a side of steamed spinach
- Stuffed bell peppers with ground turkey and quinoa
- Turkey and veggie stir-fry with brown rice
Tips Can Help Maintain a Healthy Salt Intake
- Read nutrition labels: Pay attention to the sodium content of the foods you’re eating, and choose low-sodium options.
- Cook at home more often: Preparing your own meals at home allows you to control the amount of salt used in the cooking process.
- Use herbs and spices: Instead of adding salt to your food, try using herbs and spices to add flavor.
- Avoid processed and packaged foods: These types of foods often have high levels of sodium.
- Ask for no added salt: When ordering fast food or at a restaurant, ask for your meal to be prepared with no added salt.
- Opt for the low-sodium options: When available, choose the low-sodium options offered by fast food restaurants [1].
Conclusion
In conclusion, while fast food restaurants often have high-sodium options, there are still low-sodium choices available. It’s important to pay attention to your sodium intake to reduce your risk of high blood pressure, heart disease, and stroke. To maintain a healthy salt intake, try cooking your own meals at home, using herbs and spices instead of salt, avoid processed and packaged foods, and choose low-sodium options when available. It’s also important to read nutrition labels and be aware of the sodium content of the foods you’re eating.
Reference:
- https://www.cdc.gov/salt/reduce_sodium_tips.htm#:~:text=Buy%20fresh%2C%20frozen%2C%20or%20canned,the%20lowest%20amounts%20of%20sodium.
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