First of all, we need to understand that eating out at restaurants is probably one of the least healthy choices we can make. Especially on a new diet. However, it is unavoidable.

Now a days, with the internet, apps, nutrition calculators, and nutritional menus, we can save ourselves from overdoing or sodium intake!

Below you will find a few meals that will help you to eat out with your family and friends without feeling left out!

Please keep in mind that each of these meals is subject to change milligram wise if you add, take away, or substitute items.

I myself have tried most of these items. They are a welcome addition to my low sodium diet as most of them still contain the max amount of salt per meal . However, we all know, food prepared by someone else always tastes better!

One more thing to keep in mind. Everyone’s daily sodium intake is different. Use your own discretion when figuring out which meal is best for you. For example, I can have up to 1800 mg of sodium per day. I do not typically eat breakfast. Therefore, I can have up to 900 mg of sodium per meal for lunch and dinner. This opens up quite a few possibilities. However, if you are on a 1500 mg sodium diet, and you eat all 3 meals per day, you may have to lower your sodium count per meal. You would be allotted 500 mg per meal with no snacks in between.

Now to get to the good stuff!

Can I eat low sodium at McDonalds?


  • The Fruit & Yogurt Parfait (80 mg)
  • The Fruit & Maple Oatmeal (160 mg or without brown sugar 115 mg)
  • 2 Scrambled Eggs (180 mg)
  • The Cinnamon Melts (370 mg)
  • The Hotcakes (without syrup) (590 mg  Hotcake Syrup is 20 mg extra)
  • The Hash-browns (310 mg)
  • Egg Mcmuffin with no Canadian bacon and no salted butter (530 mg)
  • Black Coffee is 0mg no matter the size
  • Iced Coffees all come in under (100mg)
  • Smoothies all com in under (60mg)

Lunch and Dinner:

  • The Hamburger (480 mg)
  • The 6 piece Chicken McNugget (540 mg)
  • A side salad without dressing (10 mg)
  • The Premium Southwest Salad without chicken or dressing (210 mg)
  • The Bacon Ranch Salad without chicken or dressing (320 mg)
  • Big Mac with no cheese and no pickles (720 mg)
  • Quarter Pounder with no cheese, no pickles, no mustard, no ketchup ( 480 mg)
  • Quarter Pounder Deluxe with no cheese, no pickles, no mustard, no ketchup (540 mg)
  • Fish Filet (580 mg)
  • Fish Filet with no cheese (480)
  • Small Fries with no salt (20mg)

I hope this helps to get you to get started! Feel free to contact me with any questions!

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