From breakfast dishes to entrées and desserts, virtually all of the menu gadgets at quick meals chains are loaded with salt, making it difficult to seek out choices appropriate for a low sodium weight-reduction plan.
Nonetheless, there are many decisions accessible which are decrease in sodium, together with a number of from among the hottest quick meals eating places.
Although many of those meals shouldn’t be a staple in your weight-reduction plan as a result of they’re nonetheless excessive in energy, carbs, and fats, you possibly can take pleasure in them as an occasional deal with or a handy possibility once you’re on the go.
Listed below are 19 low sodium choices accessible at some common quick meals chains.
These two breakfast menu choices from McDonald’s are appropriate if you wish to limit your salt intake.
1. Fruit & Maple Oatmeal
That includes oatmeal, diced apples, gentle cream, and a cranberry raisin mix, this meal is a stable, possibility from McDonald’s that’s decrease in sodium.
It incorporates 150 mg of sodium per serving, or roughly 7% of the advisable Each day Worth (DV) (1).
Although it’s comparatively excessive in carbs and sugar, it additionally gives 4 grams of fiber per serving and may also help enhance your consumption of key vitamins, like iron and potassium (1).
2. Hotcakes
Hotcakes are some of the common breakfast gadgets on the menu at McDonald’s. They’re additionally a selection that’s decrease in sodium, with 550 mg of sodium per serving — that’s 24% of the DV.
Along with sodium, the hotcakes comprise increased counts of carbs, fats, and sugar. Nonetheless, in addition they present a number of vital vitamins, together with calcium, iron, and potassium (2).
Attempt lowering your portion dimension to restrict your sodium consumption, and make sure you skip the salted whipped butter. Taking these steps will carry the overall quantity all the way down to 480 mg, or 21% of the DV, for all three hotcakes (2).
Wendy’s affords two choices which are comparatively decrease in sodium.
3. Baked Potato
This basic aspect dish is without doubt one of the easiest choices accessible at Wendy’s, with simply 40 mg of sodium per serving, or roughly 2% of the DV (3).
It additionally packs a hearty chunk of potassium, iron, and fiber per serving, together with 7 grams of protein (3).
You’ll be able to order a plain baked potato and add your individual wholesome toppings, like herbs and veggies, or strive the Bitter Cream and Chive Baked Potato, which incorporates simply 55 mg per serving, or round 2% of the DV (4).
4. Southwest Avocado Salad
Although the salads at Wendy’s are some decrease salt choices accessible from this restaurant chain, most are nonetheless very excessive in sodium.
If ordered as-is, the Southwest Avocado Salad is made with romaine lettuce, cheese, avocado, grilled hen breast, and bacon and incorporates 930 mg of sodium, or 40% of the DV (5).
Nonetheless, for those who take away the bacon, the sodium content material decreases to 790 mg, which is 34% of the DV. Should you additionally make it meatless by eradicating the grilled hen, the overall sodium drops to 350 mg (15% of the DV) per serving (5).
You will discover just a few savory and candy choices at Taco Bell which are decrease in sodium.
5. Tender Tacos
Most smooth tacos accessible from Taco Bell are comparatively low in sodium.
For instance, the Black Bean Tender Taco incorporates about 370 mg of sodium per serving, or about 16% of the DV. It additionally gives a number of vital vitamins, together with 4 grams of fiber and 6 grams of protein (6).
Equally, the Tender Taco with seasoned beef incorporates 9 grams of protein and 490 mg of sodium, or 21% of the DV (7).
Different add-ons you need to use to customise your taco embrace onions, tomatoes, and jalapeño peppers.
Nonetheless, remember the fact that the sodium content material can stack up shortly for those who’re ordering a number of tacos. So make sure you average your consumption and pair your taco with different aspect dishes which are decrease in sodium.
6. Cinnamon Twists
This sugary cinnamon deal with is without doubt one of the lowest sodium choices you possibly can order at Taco Bell, with simply 115 mg of sodium, or 5% of the DV (8).
Though Cinnamon Twists are usually not notably nutrient-dense, they’re comparatively low in energy, with 170 energy per serving (8).
7. Black Beans and Rice
For a easy aspect dish that’s decrease in sodium subsequent time you’re at Taco Bell, skip the nachos, quesadillas, and tacky potatoes, and contemplate choosing black beans with rice as a substitute.
Made with seasoned rice and black beans, every serving gives 360 mg of sodium, which is roughly 16% of the DV (9).
It additionally incorporates 4 grams of protein and fiber, plus it has simply 160 energy per serving (9).
Just a few potential menu choices from Jamba Juice are decrease in sodium.
8. Smoothie Bowls
That includes contemporary fruit and an array of toppings, like granola, peanut butter, or shredded coconut, all of the bowls from Jamba Juice are decrease in sodium.
Right here is the sodium content material for just a few flavors of smoothie bowls (10):
- Chunky Strawberry: 135 mg (6% of the DV)
- Vanilla Blue Sky: 85 mg (4% of the DV)
- Acai Primo: 45 mg (2% of the DV)
- Island Pitaya: 20 mg (1% of the DV)
Although some might be considerably excessive in carbs and sugar, they’re additionally an excellent supply of fiber, protein, and potassium (10).
9. Spring Veggie Egg Bake
This tasty egg bake makes use of elements, like non-fat yogurt, pink bell pepper, cheese, artichoke coronary heart, and heavy whipping cream.
Not solely is it an excellent supply of protein and calcium, but it surely’s additionally one of many meals with the bottom sodium on the menu at Jamba Juice, with 480 mg per serving, or 20% of the DV (11).
You’ll be able to customise salads and tacos at Chipotle for a decrease sodium possibility.
10. Salad
Chipotle’s salads swap the rice and tortillas for a supergreen mix, making them one of many decrease sodium choices accessible.
For example, a salad with hen, fajita greens, pinto beans, and bitter cream incorporates about 715 mg of sodium, or 31% of the DV (12).
In the meantime, a veggie salad with black beans, guacamole, sour cream, and fajita greens gives round 775 mg of sodium, or 34% of the DV (12).
Attempt splitting your salad into two servings if potential, and keep away from excessive sodium add-ons, just like the plant-based chorizo, tomato salsa, chipotle honey French dressing, and tomatillo red-chili salsa.
11. Taco
As a result of the tacos at Chipotle might be simply custom-made to suit your dietary wants and preferences, it’s straightforward to change up the fillings to decrease the sodium content material.
For instance, a hen taco with a crispy corn tortilla, romaine lettuce, bitter cream, fajita greens, and black beans incorporates 233 mg, or 10% of the DV (12).
Equally, swapping the hen for steak or carnitas brings the overall sodium content material to 240 mg (10% of the DV) or 280 mg (12% of the DV), respectively (12).
You could need to contemplate these two decrease sodium choices at Subway.
12. Veggie Delite
Not like many different Subway sandwiches — which pile on sauces, meats, and cheeses which are increased in sodium — the Veggie Delite is comparatively decrease in sodium. It packs simply 320 mg in a 6-inch (15-cm) sandwich. That’s 14% of the DV (13).
Made with lettuce, child spinach, pink onions, tomatoes, cucumbers, and inexperienced bell peppers on multigrain bread, this sandwich can also be an excellent supply of protein, vitamin A, and vitamin C (13).
13. Tuna Salad
Swapping the sandwich for a salad is a good way to scale back your sodium consumption when ordering from Subway.
For instance, the Tuna Salad incorporates simply 390 mg of sodium per serving, which is equal to about 17% of the DV (14).
It additionally packs 15 grams of protein, because of the tuna, and is loaded with vitamin A, vitamin C, and iron (14).
Starbucks affords two breakfast choices which are decrease in sodium.
14. Kale & Mushroom Egg Bites
These egg bites are a protein-rich breakfast possibility you possibly can seize together with your morning coffee subsequent time you’re at Starbucks.
Every serving incorporates 340 mg of sodium, or about 15% of the DV, together with 15 grams of protein and a couple of grams of fiber (15).
They’re additionally barely decrease in sodium than the opposite forms of egg bites provided by Starbucks, together with the Bacon & Gruyère Egg Bites and Egg White & Roasted Purple Pepper Egg Bites, which comprise 680 mg (30% of the DV) and 470 mg (20% of the DV), respectively (16, 17).
15. Rolled & Metal-Minimize Oatmeal
Constituted of complete grain oatmeal and your selection of toppings — similar to dried fruit, nuts, brown sugar, or blueberries — this hearty possibility is flexible, scrumptious, and decrease in sodium.
With none toppings, it incorporates about 125 mg of sodium, or 5% of the DV. In the meantime, with blueberries, nuts, and agave nectar syrup, every serving gives 130 mg (6% of the DV) of sodium (18, 19).
This menu merchandise can also be decrease in energy and wealthy in key vitamins, like fiber and protein (18, 19).
This quick meals chain affords two potential choices which are decrease in sodium.
16. Jalapeno Cheddar Bites
This common aspect dish from Burger King is full of jalapeños and cheddar cheese.
Although it’s deep-fried and will not be your best option in the case of coronary heart well being, it’s decrease in sodium than many different menu gadgets, with 454 mg (20% of the DV) in every 4-piece serving (20).
17. Hen Nuggets
Should you’re limiting your sodium consumption, the hen nuggets from Burger King are a a lot better possibility than the restaurant’s burgers and sandwiches.
Actually, a 4-piece serving of hen nuggets incorporates 495 mg (22% of the DV) of sodium, which is lower than half the quantity present in a Whopper and 1 / 4 of the sodium in a Massive King (21, 22, 23).
Along with being comparatively decrease in sodium, the 4-piece hen nuggets additionally present 9 grams of protein and comprise lower than 200 energy per serving (21).
A few candy treats from Sonic are decrease in sodium.
18. French Toast Sticks
The French Toast Sticks from Sonic might curiosity you for those who’re following a low sodium diet. They comprise 460 mg (20% of the DV) per serving, which is decrease than different menu gadgets (24).
Remember that they’re nonetheless pretty excessive in carbs and sugar, particularly for those who’re pairing them with maple syrup. Nonetheless, in addition they comprise 8 grams of protein and three grams of fiber in every serving (24).
19. Vanilla Cone
Surprisingly, many desserts from quick meals eating places are filled with sodium, which may make it difficult to fulfill your candy tooth whereas watching your sodium consumption.
The vanilla cone from Sonic, nonetheless, solely incorporates 140 mg of sodium, or simply 6% of the DV. It additionally incorporates 4 grams of protein and 250 energy (25).
Though most quick meals menu gadgets are loaded with salt, there are numerous choices which are decrease in sodium.
Make sure you take pleasure in these meals carefully, as most are nonetheless excessive in fats, energy, or added sugar.
You also needs to pair these meals with a well-rounded weight-reduction plan to maintain your sodium consumption in verify and make sure you’re assembly your dietary wants.
