Fast food is one of the biggest sources of sodium in the American diet, and a single sandwich can carry more than a full day’s worth. If you’re looking for low sodium fast food, the good news is that every chain has some lighter options. The bad news is that they’re rarely the ones you’d guess.
We compared 354 menu items at Subway, Panera Bread, Arby’s and Little Caesars, using each chain’s official nutrition data. Below are the lowest-sodium meals at each chain, the saltiest items to avoid, and simple ways to cut salt from almost any order.
How much sodium is too much?
The Dietary Guidelines for Americans suggest staying under 2,300 mg of sodium a day. That’s about 770 mg per meal if you eat three meals. Many fast-food sandwiches have 1,200 to 2,500 mg on their own.
A note on words: on a food label, “low sodium” has a strict meaning (140 mg or less per serving), and almost no restaurant meal meets it. On this page, “low sodium” means the lowest-sodium real meals we could find, not a labeling claim.
Low sodium fast food: best picks at each chain
These are the lowest-sodium meals at each chain with at least 15 grams of protein and 250 calories, so they count as an actual meal, not a side.
| Menu item | Chain | Sodium | Calories | Protein |
|---|---|---|---|---|
| Grilled Chicken 6-inch (Fresh Fit) | Subway | 570 mg | 300 | 26 g |
| Veggie Delite 6-inch | Subway | 580 mg | 310 | 16 g |
| Grilled Chicken Salad | Subway | 580 mg | 450 | 26 g |
| Tuna Salad | Subway | 600 mg | 400 | 21 g |
| Cranberry Walnut Chicken Salad on Country Rustic (half) | Panera Bread | 490 mg | 350 | 16 g |
| Egg & Cheese on Croissant | Panera Bread | 590 mg | 440 | 19 g |
| Egg & Cheese on Artisan Ciabatta | Panera Bread | 680 mg | 430 | 20 g |
| Bacon, Egg & Cheese on Croissant | Panera Bread | 730 mg | 480 | 22 g |
| Ham & Swiss Croissant | Arby’s | 910 mg | 340 | 17 g |
| Arby’s Melt | Arby’s | 940 mg | 330 | 18 g |
| Sausage & Cheese Croissant | Arby’s | 940 mg | 490 | 15 g |
| Classic Roast Beef | Arby’s | 970 mg | 360 | 23 g |
| Cheese Pizza (2 slices) | Little Caesars | 1,108 mg | 555 | 29 g |
| Slices-N-Stix Pizza (2 slices) | Little Caesars | 1,305 mg | 575 | 27 g |
| Veggie Pizza (2 slices) | Little Caesars | 1,358 mg | 560 | 25 g |
| Slices-N-Stix Bacon Pizza (2 slices) | Little Caesars | 1,390 mg | 745 | 29 g |
- Subway: the Grilled Chicken Fresh Fit 6-inch (570 mg) and the Grilled Chicken Salad (580 mg).
- Panera: the half Cranberry Walnut Chicken Salad sandwich (490 mg), the lowest-sodium meal in our comparison.
- Arby’s: the Classic Roast Beef (970 mg) and, for breakfast, the Ham & Swiss Croissant (910 mg).
- Little Caesars: two slices of Cheese Pizza (about 1,108 mg).
Where these numbers come from
All sodium figures come from each chain’s official US nutrition information, the same data on our Subway, Panera, Arby’s and Little Caesars nutrition pages. Little Caesars lists whole pizzas, so we divided by 8 slices to get the per-slice numbers. Read more in our editorial policy.
Average sodium by menu group
This table shows the average sodium in each part of the menu, and the lowest single item in that group.
| Chain | Menu group | Items | Average sodium | Lowest |
|---|---|---|---|---|
| Subway | 6-inch subs (standard build) | 26 | 1,306 mg | 580 mg |
| Subway | 6-inch Fresh Fit subs | 7 | 686 mg | 360 mg |
| Subway | Protein Bowls | 23 | 1,920 mg | 880 mg |
| Subway | Salads | 25 | 1,060 mg | 290 mg |
| Panera Bread | Half sandwiches | 18 | 1,102 mg | 490 mg |
| Panera Bread | Whole sandwiches | 20 | 2,070 mg | 970 mg |
| Panera Bread | Soups (bowl) | 11 | 1,673 mg | 1,110 mg |
| Arby’s | Roast beef sandwiches | 7 | 1,867 mg | 970 mg |
| Arby’s | Cheesesteaks | 6 | 2,728 mg | 2,110 mg |
| Little Caesars | Large pizzas (2 slices) | 15 | 1,694 mg | 1,108 mg |
Two patterns jump out. Subway’s Fresh Fit subs average about half the sodium of the standard builds (686 mg against 1,306 mg). At Panera, a half sandwich averages 1,102 mg, compared with 2,070 mg for a whole one. Portion size is the easiest sodium lever you have.
The saltiest fast food items to avoid
These items have the most sodium of everything we compared. Every one is over the full-day limit of 2,300 mg.
| Menu item | Chain | Sodium | Calories |
|---|---|---|---|
| Toasted Italiano on Baguette (whole) | Panera Bread | 4,110 mg | 1,330 |
| Spicy Angus Cheesesteak Half Pound | Arby’s | 3,950 mg | 1,320 |
| Spicy Chicken Cheesesteak Deluxe Half Pound (limited time) | Arby’s | 3,810 mg | 1,260 |
| Spicy Chicken Cheesesteak Half Pound (limited time) | Arby’s | 3,800 mg | 1,250 |
| Angus Cheesesteak Half Pound | Arby’s | 3,720 mg | 1,110 |
| Chicken Cheesesteak Deluxe Half Pound (limited time) | Arby’s | 3,580 mg | 1,050 |
| Chicken Cheesesteak Half Pound (limited time) | Arby’s | 3,570 mg | 1,040 |
| Sausage Gravy Biscuit-Double | Arby’s | 3,490 mg | 960 |
| 5 Meat Italian Wrap | Subway | 3,350 mg | 1,000 |
| Buffalo Caesar Wings | Little Caesars | 3,330 mg | 520 |
Panera’s whole Toasted Italiano on Baguette has 4,110 mg, almost two days’ worth. Arby’s half-pound cheesesteaks follow at 3,570 to 3,950 mg. Even a 520-calorie order of Little Caesars Buffalo Caesar Wings has 3,330 mg.
7 ways to cut sodium at any fast food restaurant
- Go smaller. A 6-inch sub, half sandwich or Classic size can cut sodium in half compared with a footlong, whole sandwich or half-pound.
- Skip cured meats. Salami, pepperoni, ham and pastrami add sodium fastest. Grilled chicken, turkey and roast beef are usually lower.
- Watch the sauce. One cup of Little Caesars Crazy Sauce has 570 mg. Buffalo sauce raises Caesar Wings from 1,740 mg to 3,330 mg.
- Choose sides carefully. At Arby’s, small Crinkle Fries have 300 mg against 570 mg for small Curly Fries.
- Skip the bread bowl. At Panera, it adds 580 to 990 mg to any soup.
- Load up on vegetables. They add volume with very little sodium.
- Check before you order. Use our low-sodium menu list or the calorie finder to compare items.
Do these chains publish allergen and nutrition information?
Yes. Subway, Panera, Arby’s and Little Caesars all publish full nutrition information, including sodium, for their US menus. Their apps show sodium for each item as you order. If you’re on a medically prescribed low-sodium diet, check the official numbers for your exact order and talk to your doctor or dietitian.
Low sodium fast food: frequently asked questions
What fast food has the lowest sodium?
In our comparison, Panera’s half Cranberry Walnut Chicken Salad sandwich (490 mg) and Subway’s Fresh Fit Grilled Chicken 6-inch (570 mg) had the least sodium for a real meal with at least 15 grams of protein.
What is the best low sodium option at Subway?
The 6-inch Grilled Chicken Fresh Fit: 570 mg of sodium, 300 calories and 26 grams of protein. The Grilled Chicken Salad has 580 mg.
Is there low sodium fast food under 1,000 mg?
Yes. Several Subway Fresh Fit subs and salads, Panera half sandwiches and Arby’s Classic Roast Beef (970 mg) all stay under 1,000 mg.
What is the saltiest fast food item?
Of the items we compared, Panera’s whole Toasted Italiano on Baguette, at 4,110 mg. Arby’s Spicy Angus Cheesesteak Half Pound has 3,950 mg.
How much sodium is in a slice of Little Caesars pizza?
About 554 mg for a cheese slice and 705 mg for pepperoni. Pretzel crust slices have 1,260 to 1,372 mg each.
The bottom line
Low sodium fast food exists, but you have to choose it on purpose: smaller sizes, lean proteins like grilled chicken, and fewer sauces. Subway’s Fresh Fit subs and Panera’s half sandwiches are the easiest wins. Browse the full healthy eating hub for more.
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