Let’s face it. There may be a time when you’re out running errands or on a road trip when you find yourself needing to stop for a meal. But you can’t just stop at any restaurant if you’re following a low sodium diet right? So you have a choice – Do you forgo the meal completely only to be famished when you get home? Or do you stop at the nearest McDonalds just off the highway and take the chance that you might be miserable later?
First off, I don’t recommend just skipping a meal. You will be better off having something small rather than nothing at all. Also, you don’t need to resort to feeling miserable after eating a meal out. Here’s the thing. McDonalds does in fact have some lower sodium options that can fit within your goal. If you’re in need of some low sodium options at McDonalds, let me help you take the guesswork out.
Scroll down find my cheatsheet you can print off to put in the glove box of your car for a quick reference!
Table of Contents
What is considered “low sodium”?
Before we dive into low sodium McDonalds menu options, let’s first define “low sodium”.
Low sodium is considered 140mg per serving or less. And did you know you can look up the nutrition facts for McDonalds on their website? You can go about this two ways – you can look at each meal item and aim for 140mg per serving or you can look at the meal as a whole and aim for 500mg per less. Below you’ll find some items that I pulled from there that help meet this criteria aiming for 500mg per meal or less.
Why 500mg of sodium per meal? Most low sodium diets aim for about 1500-2000mg of sodium per day. So a meal that is less than 500mg can easily fit within that goal. And I’ll be honest. Finding some low sodium McDonalds menu options is no easy task.
Learn about other sodium terms found on packaging in my other blog post – 20 Low Sodium Thanksgiving Recipes.
Low Sodium McDonalds Breakfast Options
The best lower sodium and most nutritious option for breakfast at McDonalds is the Fruit & Maple Oatmeal at 150mg sodium. Ask for 2 scrambled eggs on the side for an additional 120mg of sodium and a large cappuccino for another 130mg. That brings you to 400mg sodium for the whole meal.
If oatmeal is not your jam and you have a little more wiggle room in your sodium budget, you can have their Hotcakes at 530mg sodium. Pair this with a small black coffee for 10mg more sodium.
Low sodium McDonalds Lunch and Dinner Options
Missed breakfast? Or maybe you’re grabbing a meal later in the day. Order a single hamburger without pickle for about 410mg of sodium. Add apple slices on the side for no additional sodium and a kid’s size fry for another 90mg of sodium. This brings your total to about 500mg of sodium for the whole meal.
If you would prefer to have chicken nuggets instead of a hamburger, you can get a 4 piece for 340mg of sodium. And if you want something to dip them in, I recommend honey for no additional sodium (my personal favorite). Be careful with other sauces like ranch, honey mustard, or BBQ as they can add to your total significantly.
Need a drink? Opt for bottled water or a diet soda for no additional sodium.
And if you’re craving some dessert and have a little wiggle room left in your sodium budget, you can have a chocolate chip cookie for 95mg, an apple pie for 100mg, or a vanilla ice cream cone for 80mg.
Download and print this cheat sheet to put in your glove box for a quick guide.
Finishing notes
While I don’t recommend making it a habit of fitting in fast food into your low sodium diet, just know that you do have options if you find yourself needing a meal in a pinch while on the road. And remember, there’s no such thing as the perfect diet.
I am not affiliated nor receiving any compensation to promote McDonald’s products. This post is strictly for informational purposes only.
Find my approach to healthy living realistic? Let me help you create a plan that works for your lifestyle! Low sodium living doesn’t have to be miserable. Learn more about my services here.