Summary of 21 Best Low-Sodium Fast-Food Orders, According to Dietitians:
Reducing sodium intake is important, especially for those with high blood pressure. Fast food is not the best place to start, but there are 21 low-sodium fast food orders available. The FDA recommends limiting sodium intake to 2,300 mg per day, but those with high blood pressure should aim for less. The average American consumes more than 3,400 mg of sodium per day, and cutting back can significantly improve blood pressure and heart health. The article lists low-sodium fast food options from Panda Express, McDonald’s, Starbucks, Taco Bell, Subway, Wendy’s, Smoothie King, and Chick-fil-A.
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Ways to Scale Back on Sodium Intake at Fast Food Restaurants
Fast food is notorious for being loaded with sodium, and for those watching their salt intake, it may seem like there are no viable options at the drive-thru. However, there are a surprising number of low-sodium fast food options to choose from, according to nutrition experts and registered dietitians. Here are some of their top picks.
What is Considered Low Sodium?
According to the FDA, the recommended limit for daily sodium intake is 2,300 mg for those 14 years and older, and even less for younger people. However, those with high blood pressure, hypertension, or heart failure may want to cut back even further, especially if their healthcare provider has recommended it. For fast food, Ysabel Montemayor, MS, RD, advises choosing items that are less than 20% of the FDA’s daily value recommendation, or 460 milligrams of sodium per serving.
Why Cut Back on Sodium?
Sodium intake is particularly important for those with high blood pressure, hypernatremia, hypertension, and/or heart failure, as well as those with kidney disease. However, reducing sodium intake can be helpful for anyone, as most Americans exceed the FDA’s guidelines. Cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health, according to the American Heart Association (AHA).
21 Low-Sodium Fast Food Orders
1. Panda Express Sweet & Sour Chicken (260 mg sodium)
2. McDonald’s 4-piece Chicken McNuggets (330 mg sodium)
3. Starbucks Strawberry Overnight Grains (15 mg sodium)
4. Taco Bell Crunchy Taco with Beef in “Fresco Style” (270 mg sodium)
5. Subway Veggie Delite sandwich (320 mg sodium)
6. Wendy’s Plain Baked Potato (40 mg sodium)
7. Smoothie King Vegan Pineapple Spinach blend (200 mg sodium)
8. Chick-fil-A Grilled Chicken Nuggets with Fruit Cup and half packet of Honey Mustard Sauce (515 mg sodium)
Additional Low-Sodium Options
9. Dunkin’ Donuts Ham, Egg, and Cheese English Muffin (600 mg sodium)
10. KFC Grilled Chicken Breast (460 mg sodium)
11. Chipotle Chicken Burrito Bowl with Brown Rice, Black Beans, Fajita Vegetables, and Tomato Salsa (unofficially estimated to be around 500 mg sodium)
12. Domino’s Thin Crust Veggie Pizza (800 mg sodium for one slice)
13. Burger King Whopper Jr. without Mayo (360 mg sodium)
14. Panera Bread Greek Salad with Chicken (390 mg sodium)
15. Pizza Hut Veggie Lover’s Pizza on Thin ‘N Crispy Crust (estimated 330 mg sodium for one slice)
16. Arby’s Roast Turkey and Swiss Sandwich (690 mg sodium)
17. Sonic Jr. Burger (330 mg sodium)
18. Jack in the Box Grilled Chicken Salad (780 mg sodium)
19. Subway Rotisserie-Style Chicken sandwich on 9-Grain Wheat bread (820 mg sodium)
20. Wendy’s Grilled Chicken Sandwich (940 mg sodium)
21. Popeyes Red Beans and Rice (600 mg sodium)
Tips for Ordering Low-Sodium Fast Food
There are a few tricks to keep in mind when ordering low-sodium fast food. Firstly, avoid fried items or anything with a lot of cheese, bacon, or other salty toppings. Opt for grilled or baked options instead. Secondly, skip the sauce or dressing, or ask for it on the side so you can control how much you use. Finally, choose items that are naturally low in sodium, such as salads or plain vegetables, and add some protein to make it a more filling meal.
In Conclusion
Fast food doesn’t have to be off-limits for those watching their sodium intake. There are a surprising number of low-sodium options to choose from, including items at popular chains like McDonald’s, Taco Bell, and Chick-fil-A. By making smart choices and being mindful of your sodium intake, you can still enjoy fast food without compromising your health.
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