Best Low Sodium Wendy's Menu Items

One of several reasons why fast food is terrible for the body is its sodium content. In general, many menu items are loaded with salt making them unsuitable for people following a low sodium diet.

However, there a few low/lower sodium options at Wendy’s. This article provides the best low sodium menu items at Wendy’s that you might consider eating even when following a low sodium diet.

Eating Low Sodium at Wendy’s

The U.S. Food and Drug Administration considers a packaged food to be low sodium if it has 140 milligrams or less of sodium per serving. You can use this number as a gauge to determine if a Wendy’s menu item is low in sodium.

Below you will find the lowest sodium menu item under each menu category. Very few menu items have a low amount of sodium below 140 milligrams outside of the beverages.

These are the top six lowest sodium menu items at Wendy’s:

Apple Bites – 0 mg
Most beverages (including coffee drinks) have minimal sodium: 0 mg to 160 mg
Plain Baked Potato: 40 mg
Baked Potato w/ Sour Cream & Chives: 55 mg
Frosty (Various Flavors/Sizes): 110 mg to 290 mg
Kids’ Hamburger – 330mg

Keep Reading for additional potential options that may fit into your diet.

Burgers

These are the best burger options for sodium content under 700 milligrams.

Kids’ Hamburger – 330mg
Jr. Hamburger – 420 mg
Kids’ Cheeseburger – 530 mg
Jr. Cheeseburger – 610 mg
Jr. Cheeseburger Deluxe – 610 mg
Jr. Bacon Cheeseburger – 650 mg
Double Stack – 690 mg

What to avoid? The worst for sodium are burgers with multiple patties that include bacon.

Chicken Sandwiches & Nuggets

The chicken sandwiches and nuggets are not low sodium but these are the best items from that category:

4 Pc. Chicken Nuggets – 380 mg
4 Pc. Spicy Chicken Nuggets – 480 mg
6 Pc. Chicken Nuggets – 570 mg
Crispy Chicken Sandwich – 680 mg
6 PC. Spicy Chicken Nuggets – 720 mg

What to avoid? The Loaded Nacho Chicken sandwich has an astonishing 2,070 mg of sodium and the Asiago Ranch Classic Chicken Club has 1,710 mg of sodium. These are two chicken sandwiches to pass over on the menu if you are watching your sodium.

Salads

Skip the salads at Wendy’s if you’re eating a low sodium diet. All varieties including Parmesan Caesar, Cobb, Apple Pecan, and Taco have over 1,000 mg of sodium when including dressing.

What to avoid? All salads have too much sodium for a low sodium diet.

French Fries

The smaller sizes of fries will have the least amount of sodium. You can request fries with no salt but you may wish to do so inside so you don’t slow down the drive-thru line.

Jr. Natural Cut Fries – 370 mg
Small Natural Cut Fries – 470 mg
Medium Natural Cut Fries – 620 mg

What to avoid? The specialty fries like Baconator Fries, Ghost Pepper Fries, and Cheese Fries have a high amount of sodium at over 800 mg. Stick with the regular natural-cut fries for the lowest sodium.

Chili

The chili has 900+ milligrams of sodium. It should be a hard pass for anyone seeking low sodium menu options.

What to avoid? Avoid all chili. It has too much sodium.

Baked Potato

Plain or sour cream & chives baked potatoes are suitable for most people following a low sodium diet. In fact, they are two of the best menu items for low sodium eating at Wendy’s restaurants.

Plain Baked Potato – 40 mg
Baked Potato w/ Sour Cream & Chives – 55 mg
Baked Potato w/ Cheese – 400 mg

What to avoid? Wendy’s sells baked potatoes with chili & cheese and with bacon & cheese. These have 600+ mg of sodium and are no good for a low sodium diet.

Breakfast Classics

The Breakfast Classics include English muffins sandwiches, the Breakfast Baconator, and French Toast sticks.

4 Pc. French Toast Sticks – 390 mg
6 Pc. French Toast Sticks – 570 mg

What to avoid? The English muffin sandwiches and the Breakfast Baconator have over 900 mg of sodium.

Breakfast Croissants

Wendy’s breakfast croissant sandwiches have 700 and more milligrams of sodium.

What to avoid? Avoid all breakfast croissants because of their excessive sodium.

Breakfast Biscuits

Similar to Wendy’s croissants, the biscuits are a terrible choice for low sodium eating. The best option in this category is the honey butter biscuit listed below which is certainly not low sodium.

Honey Butter Biscuit – 670 mg

What to avoid? All other biscuits have over 900 mg of sodium and should be avoided.

Frosty

A junior Frosty of potential large may be suitable for a low sodium diet depending on how strict you are being with your salt intake.

Jr. Chocolate Frosty – 110 mg
Small Chocolate Frosty – 180 mg
Medium Chocolate Frosty – 220 mg
Large Chocolate Frosty – 290 mg

What to avoid? The larger the size, the more sodium you will consume. Stick to the smaller sized Frosty options to help minimize your sodium intake.

Bakery

The bakery options are not low sodium but their sodium is lower than many other Wendy’s menu items.

Chocolate Chip Cookie – 210 mg
Oatmeal Bar – 230 mg
Sugar Cookie – 300 mg

Coffee

Most low sodium diners can enjoy most coffee menu items.

Regular Coffee (Small) – 5 mg

Decaf Coffee (Small) – 5 mg

Regular Coffee (Medium) – 10 mg
Decaf Coffee (Medium) – 10 mg
Regular Coffee (Large) – 10 mg
Decaf Coffee (Large) – 10 mg
Cold Brew (Small) – 15 mg
Cold Brew (Medium) – 20 mg
Cold Brew (Large) – 25 mg
Vanilla Frosty Cream Cold Brew (Small) – 70 mg
Caramel Frosty Cream Cold Brew (Small) – 70 mg
Chocolate Frosty Cream Cold Brew (Small) – 85 mg
Vanilla Frosty Cream Cold Brew (Medium) – 90 mg
Caramel Frosty Cream Cold Brew (Medium) – 90 mg
Chocolate Frosty Cream Cold Brew (Medium) – 110 mg
Vanilla Frosty Cream Cold Brew (Large) – 125mg
Caramel Frosty Cream Cold Brew (Large) – 125 mg
Chocolate Frosty Cream Cold Brew (Large) – 150 mg

Beverages

Many beverages are suitable for a low sodium diet, especially if you stick to the top of the list featured below.

Pure Life Bottled Water – 0 mg
Simply Orange Juice – 0 mg
Iced Tea (Any Size) – 0 mg
Sweet Tea (Any Size) – 0 mg
Honest Kids Fruit Punch (Box) – 15 mg
All-Natural Lemonade (Small) – 25 mg
Blueberry Pomegranate Lemonade (Small) – 25 mg
Strawberry Lemonade (Small) – 30 mg
Pineapple Mango Lemonade (Small) – 30 mg
All-Natural Lemonade (Medium) – 35 mg
Strawberry Lemonade (Medium) – 35 mg
Blueberry Pomegranate Lemonade (Medium) – 35 mg
Pineapple Mango Lemonade (Medium) – 35 mg
All-Natural Lemonade (Large) – 45 mg
Strawberry Lemonade (Large) – 45 mg
Blueberry Pomegranate Lemonade (Large) – 45 mg
Pineapple Mango Lemonade (Large) – 45 mg
Coca-Cola (Small) – 50 mg
Coca-Cola Zero Sugar (Small) – 50 mg
Fanta Orange (Small) – 50 mg
Minute Maid Lemonade Zero Sugar (Small) – 50 mg
Dr Pepper (Small) – 55 mg
Diet Coke (Small) – 60 mg
Coca-Cola (Medium) – 70 mg
Coca-Cola Zero Sugar (Medium) – 70 mg\
Fanta Orange (Medium) – 70 mg
Dr Pepper (Medium) – 75 mg
Minute Maid Lemonade Zero Sugar (Medium) – 75 mg
Sprite (Small) – 80 mg
Diet Coke (Medium) – 85 mg
Barq’s (Small) – 85 mg
Coca-Cola (Large) – 90 mg
Coca-Cola Zero Sugar (Large) – 90 mg
Fanta Orange (Large) – 90 mg
Hi-C Flashin’ Fruit Punch (Small) – 90 mg
1% White Milk – 90 mg
Dr Pepper (Large) – 95 mg
Minute Maid Lemonade Zero Sugar (Large) – 95 mg
Diet Coke (Large) – 105 mg
Sprite (Medium) – 120 mg
Barq’s (Medium) – 120 mg
Hi-C Flashin’ Fruit Punch (Medium) – 125 mg
Barq’s (Large) – 150 mg
Sprite (Large) – 150 mg
Hi-C Flashin’ Fruit Punch (Large) – 160 mg
1% Chocolate Milk – 160 mg

Apple Bites

These are just apples pieces with calcium ascorbate for freshness. There is no sodium in them according to the nutrition facts.

Apple Bites – 0 mg

Final Thoughts

Wendy’s is certainly not the ideal place to eat for low sodium dining as most people realize. However, if you aren’t too picky, you can likely find some options on the menu that fit your dietary needs.

We highly encourage you to visit the Wendy’s website for the most accurate and up-to-date sodium content information on its food. The company does an excellent job of disclosing the nutrition facts when reviewing menu items on the site. Furthermore, the restaurants should have the nutrition facts available upon request.