Low-sodium fast food, by the numbers
We have sodium figures for 70 of the 70 chains here. Among their items that are a real meal (150+ calories, 15 g+ protein), 381 come in under 600 mg of sodium, about a quarter of the 2,300 mg daily limit. The lowest-sodium meal at each chain is below, then the lowest overall. Sodium is where restaurant food usually goes wrong, so check it alongside calories.
The lowest-sodium meal at each of 69 chains
At least 15 g of protein and 150 calories, lowest sodium first.
Olive Garden ›
Bucatini (Create Your Own Pasta)
per serving · 15g protein · 81g carbs · 3g fat
410 kcal
Buffalo Wild Wings ›
Bone-In Wings (Kids, no sauce)
per serving · 35g protein · 0g carbs · 16g fat
290 kcal
Carrabba's ›
Kids Grilled Chicken Meal with Broccoli (Kids)
per kids meal · 29g protein · 11g carbs · 5g fat
200 kcal
Bob Evans ›
Farm Fresh Eggs (2) (Freshly Cracked)
per serving · 15g protein · 2g carbs · 13g fat
180 kcal
Outback Steakhouse ›
Grilled Chicken on the Barbie (Kids)
per kids meal · 27g protein · 0g carbs · 16g fat
260 kcal
Golden Corral ›
Smoked Pulled Pork with BBQ Sauce
per 5 oz · 30g protein · 11g carbs · 14g fat
290 kcal
Cracker Barrel ›
The Country Boy (eggs only - meat and sides not included)
per plate · 20g protein · 3g carbs · 14g fat
220 kcal
Culver's ›
Concrete Mixer® (Medium, Vanilla custard, no mix-in)
per mixer · 15g protein · 82g carbs · 48g fat
820 kcal
Baskin-Robbins ›
Mint Chocolate Chip Milkshake (Small (16 fl oz))
per shake · 15g protein · 78g carbs · 36g fat
690 kcal
The Cheesecake Factory ›
Godiva® Chocolate Cheesecake
per 1 slice · 15g protein · 110g carbs · 105g fat
1400 kcal
Panda Express ›
Grilled Teriyaki Chicken (Cub Meal)
per kid's portion · 20g protein · 7g carbs · 5g fat
150 kcal
Texas Roadhouse ›
Lil' Dillo Steak Bites (Kids, without sides)
per kids meal · 31g protein · 2g carbs · 4g fat
170 kcal
IHOP ›
Build Your Own Omelette (plain, no cheese or toppings)
per omelette · 27g protein · 7g carbs · 27g fat
380 kcal
KFC ›
Kentucky Grilled Chicken® Thigh (Kentucky Grilled)
per 1 piece · 17g protein · 0g carbs · 9g fat
150 kcal
Panera ›
Cranberry Walnut Chicken Salad on Country Rustic (Half)
per 1/2 sandwich · 16g protein · 34g carbs · 16g fat
350 kcal
Jack in the Box ›
Vanilla Shake with Whipped Topping (Large (24 oz))
per large · 19g protein · 121g carbs · 30g fat
820 kcal
BJ's Restaurant ›
Triple Chocolate Pizookie® Made With Ghirardelli®
per pizookie · 15g protein · 162g carbs · 62g fat
1220 kcal
Chick-fil-A ›
2 ct Chick-fil-A Chick-n-Strips® (2 ct)
per 2 ct · 19g protein · 11g carbs · 9g fat
200 kcal
Sonic ›
Sonic Blast® with Reese’s Peanut Butter Cups (Small)
per small · 15g protein · 96g carbs · 30g fat
680 kcal
Jersey Mike's ›
#14 The Veggie (Bowl, Mike's Way, no bread)
per bowl · 28g protein · 10g carbs · 56g fat
640 kcal
Marco's Pizza ›
Chicken Fresco Pizza (X-Large, original crust)
per 1 slice (1/12 pizza) · 15g protein · 32g carbs · 12g fat
320 kcal
Pizza Hut ›
Pepperoni Lover's® Pizza (Large, Thin 'N Crispy)
per 1 slice · 16g protein · 29g carbs · 18g fat
340 kcal
Papa Johns ›
Meatball Pepperoni Pizza (Large, Original Crust)
per 1 slice · 15g protein · 38g carbs · 15g fat
360 kcal
Lowest-sodium meals overall
Olive Garden ›
Bucatini (Create Your Own Pasta)
per serving · 15g protein · 81g carbs · 3g fat
410 kcal
Buffalo Wild Wings ›
Bone-In Wings (Kids, no sauce)
per serving · 35g protein · 0g carbs · 16g fat
290 kcal
Carrabba's ›
Kids Grilled Chicken Meal with Broccoli (Kids)
per kids meal · 29g protein · 11g carbs · 5g fat
200 kcal
Bob Evans ›
Farm Fresh Eggs (2) (Freshly Cracked)
per serving · 15g protein · 2g carbs · 13g fat
180 kcal
Buffalo Wild Wings ›
Bone-In Wings (6 pc, no sauce or dry rub)
per 6 pc · 53g protein · 0g carbs · 24g fat
430 kcal
Outback Steakhouse ›
Grilled Chicken on the Barbie (Kids)
per kids meal · 27g protein · 0g carbs · 16g fat
260 kcal
Golden Corral ›
Smoked Pulled Pork with BBQ Sauce
per 5 oz · 30g protein · 11g carbs · 14g fat
290 kcal
Cracker Barrel ›
The Country Boy (eggs only - meat and sides not included)
per plate · 20g protein · 3g carbs · 14g fat
220 kcal
Culver's ›
Concrete Mixer® (Medium, Vanilla custard, no mix-in)
per mixer · 15g protein · 82g carbs · 48g fat
820 kcal
Carrabba's ›
Kids Grilled Chicken and Steamed Spinach (Kids)
per kids meal · 27g protein · 6g carbs · 5g fat
190 kcal
Baskin-Robbins ›
Mint Chocolate Chip Milkshake (Small (16 fl oz))
per shake · 15g protein · 78g carbs · 36g fat
690 kcal
Baskin-Robbins ›
Chocolate Chip Milkshake (Small (16 fl oz))
per shake · 15g protein · 78g carbs · 36g fat
690 kcal
Baskin-Robbins ›
World Class® Chocolate Milkshake (Small (16 fl oz))
per shake · 15g protein · 82g carbs · 37g fat
710 kcal
Waffle House ›
T-Bone Dinner (excludes toast and side)
per entrée · 37g protein · 0g carbs · 29g fat
420 kcal
Smoothie King ›
High Protein Greek Yogurt Honey Berry Bowl
per bowl · 32g protein · 61g carbs · 9g fat
440 kcal
Tropical Smoothie Cafe ›
Peanut Paradise with Whey (24 oz, includes supplement values)
per smoothie · 26g protein · 115g carbs · 16g fat
700 kcal
Questions people ask
What fast food is lowest in sodium?
Olive Garden Bucatini (Create Your Own Pasta), at 0 mg of sodium with 15 g of protein and 410 calories.
How much sodium is in a typical fast food meal?
The median meal here has about 1500 mg, roughly 65% of the 2,300 mg daily limit, and the saltiest pass 4,000 mg. Burgers, subs and fried chicken sit at the top; grilled chicken and salads without dressing at the bottom.
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