All restaurants · United States

Low-Sodium Fast Food (Under 500mg)

Food with under 500mg of sodium, about a fifth of the 2,300mg Daily Value.

#1 overall is KIND - Almond Coconut Cashew Chai from Starbucks (15 mg).

Best pick at each restaurant

StarbucksKIND - Almond Coconut Cashew Chai15 mg sodium · 200 kcal · 5g protein
ChipotleKid's Chips95 mg sodium · 140 kcal · 2g protein
McDonald'sVanilla Cone80 mg sodium · 200 kcal · 5g protein
Chick-fil-AChick-fil-A Icedream Cup75 mg sodium · 140 kcal · 4g protein
Taco BellCinnabon Delights70 mg sodium · 170 kcal · 2g protein
KFCChocolate Chunk Cookie105 mg sodium · 190 kcal · 2g protein

The top 50

How we picked: Food items with under 500mg of sodium per serving (about a fifth of the 2,300mg Daily Value), excluding items under 100 kcal like sauces. At most 12 items per restaurant, so every chain is represented.

Low-Sodium Fast Food (Under 500mg)
#
1	KIND - Almond Coconut Cashew ChaiStarbucks	15	200	5	14
2	That's It® – Apple + Mango BarStarbucks	25	100	0	0
3	That's It® – Apple + Blueberry BarStarbucks	25	100	1	0
4	Perfect Bar® Peanut ButterStarbucks	50	340	17	19
5	Floura Blueberry Matcha Fiber BarStarbucks	55	160	3	6
6	Chocolate Cake PopStarbucks	60	150	2	8
7	Cinnabon DelightsTaco Bell · 2 pack	70	170	2	11
8	SkinnyDipped Lemon Bliss AlmondsStarbucks	75	170	4	11
9	Chick-fil-A Icedream CupChick-fil-A	75	140	4	3.5
10	Vanilla ConeMcDonald's	80	200	5	5
11	All In™ Madagascar Vanilla, Honey & Almonds BarStarbucks	85	170	4	9
12	SkinnyDipped Dark Chocolate Cocoa AlmondsStarbucks	85	170	5	12
13	Berry ParfaitChick-fil-A · Granola	85	270	13	9
14	Chick-fil-A Icedream ConeChick-fil-A	90	180	4	4
15	Birthday Cake PopStarbucks	95	160	2	8
16	Kid's ChipsChipotle	95	140	2	6
17	Chocolate Chip CookieMcDonald's	95	170	2	8
18	Petite Vanilla Bean SconeStarbucks	100	140	2	6
19	Baked Apple PieMcDonald's	100	230	2	11
20	Hedgehog Cake PopStarbucks	105	160	2	8
21	Chocolate Chunk CookieKFC	105	190	2	9
22	Frosted LemonadeChick-fil-A · Lemonade	135	350	7	7
23	Chocolate Fudge BrownieChick-fil-A	140	370	4	21
24	Apple TurnoverKFC	140	230	2	10
25	Fruit & Maple OatmealMcDonald's	150	320	6	4.5
26	Hot Caramel SundaeMcDonald's	150	330	7	7
27	Frosted SodasChick-fil-A · Dr Pepper	150	320	7	7
28	Pineapple Dragonfruit Frosted LemonadeChick-fil-A · Lemonade	150	360	7	7
29	Dr Pepper FloatChick-fil-A	150	320	7	7
30	Cinnamon TwistsTaco Bell	150	170	2	6
31	M&M'S McFlurryMcDonald's · Regular	170	570	11	19
32	Hot Fudge SundaeMcDonald's	170	330	8	10
33	Café Valley Lemon CakeKFC	170	220	2	10
34	Chips and GuacamoleTaco Bell	180	230	3	15
35	ColeslawKFC · Individual	180	170	1	12
36	English MuffinChick-fil-A	190	200	5	1
37	Café Valley Mini Chocolate Chip CakeKFC	190	300	3	12
38	OREO McFlurryMcDonald's · Regular	210	410	10	13
39	Strawberry ShakeMcDonald's · Medium	210	600	13	16
40	Milk Bar Birthday Cake EmpanadaTaco Bell	210	290	3	10
41	Chocolate Chunk CookieChick-fil-A	230	370	5	17
42	Café Valley Mini Lemon CakeKFC	230	300	3	13
43	Chick-fil-A Waffle Potato FriesChick-fil-A · Medium	240	420	5	24
44	KFC Cornbread MuffinKFC	240	210	3	9
45	Kale Crunch SideChick-fil-A	250	170	4	12
46	World Famous FriesMcDonald's · Medium	260	320	5	15
47	Vanilla ShakeMcDonald's · Medium	260	570	12	15
48	Café Valley Chocolate Chip CakeKFC	260	300	4	15
49	Chips and Nacho Cheese SauceTaco Bell	280	220	3	13
50	High Protein Cup - ChickenChipotle	310	180	32	7

Why sodium adds up at restaurants

The Daily Value for sodium is 2,300mg, about a teaspoon of salt, and the FDA estimates that more than 70% of the sodium Americans eat comes from packaged, prepared and restaurant food. A single fast-food meal can easily use half the day’s allowance.

Every item here has under 500mg, about a fifth of the Daily Value; the median is 150 mg (7%).

What “low sodium” means on a label

Under FDA labelling rules, “low sodium” means 140mg or less per serving. That’s a high bar for restaurant food: 24 items on this list meet it. We use 500mg so the list includes realistic meals and snacks, and exclude items under 100 kcal such as sauces.

Where the sodium hides

Most of the sodium in fast food comes from bread and buns, cheese, cured and seasoned meats, breading, sauces and dressings. Plain grilled proteins, fruit, salads without dressing and sweet bakery items tend to be lowest.

Frequently asked questions

What is the lowest-sodium option across these chains?

KIND - Almond Coconut Cashew Chai from Starbucks has 15 mg of sodium and 200 kcal.

How much sodium should I have per day?

The FDA Daily Value is 2,300mg for adults. Many people, especially those with high blood pressure, are advised by their doctor to aim lower. This is general information, not medical advice.

Why are sauces not on this list?

Sauces and other items under 100 kcal are excluded, because they’re small portions you’d add to a meal rather than eat on their own.

The full list for each restaurant

Data from each restaurant’s official US nutrition information; see each Starbucks, Chipotle, McDonald's, Chick-fil-A, Taco Bell, KFC calculator for sources and dates. General information, not medical advice.