Wendy’s: Low-Sodium Food and Drink Options (Complete List)

There’s a plethora of fast food options to choose from these days. But whether you prefer McDonald’s, Chick-fil-A, Taco Bell, or Wendy’s, you’re sure to find lots of sodium no matter where you go. 

The question is, can it be avoided? If Wendy’s is your go-to drive-thru spot for a quick bite, you might be wondering what you can order that’ll keep those sodium levels in check. 

Your options may be slim, but you do have a few – keep reading to discover everything on the Wendy’s menu that’ll pass as a low-sodium snack.

Low sodium food and drink choices on the Wendy’s menu

Simply because of the nature of fast food and how the ingredients are typically processed, sodium levels in particular end up being extremely high in most meals you’ll find on the menu. That’s certainly the case at Wendy’s as well. 

If you’re looking for a filling or decent-sized meal, you won’t find anything on the menu that’s low in sodium. Pretty much all of Wendy’s entree meals and sandwiches don’t make the cut, because between the breads, meats, and condiments used to create them, they come packed with tons of sodium.

It may be helpful to clarify what exactly is considered “low-sodium”. In this case, we’re aligning that amount with what the FDA defines as a low-sodium food – which is an item that contains 140 mg of sodium or less per serving. This is based on the daily recommended value of 2,300 mg of sodium per day.

That means that most of Wendy’s breakfast items, burgers, chicken sandwiches, and yes – even salads – contain too much sodium for one meal. So to stay within that low-sodium threshold, you’ll essentially need to choose from a handful of side items or desserts at Wendy’s. 

Side items like Apple Bites or the Plain Baked Potato are great options that are naturally low in sodium. You can also enjoy a Wendy’s Chicken Nugget or French Toast Stick, but only one of each, as any more than that will put over that 140 mg of sodium. Otherwise, you can sip on one of Wendy’s famous Frostys; just make sure you order the Jr. size. 

You’ve got a lot more options when it comes to beverages at Wendy’s. Between coffees, iced teas, lemonades, and a plethora of sodas, many drinks on the menu contain a relatively low amount of sodium when ordered in a standard medium size. 

Below is everything on the current Wendy’s menu that you can order as a low-sodium snack, including the serving size indicated for each item.

Sides + Desserts	Sodium Amount	Serving Size
Apple Bites	0 mg	1 Package
Plain Baked Potato	40 mg	1 Potato
Sour Cream + Chive Baked Potato	55 mg	1 Potato
Crispy Chicken Nugget	95 mg	1 Nugget
Homestyle French Toast Stick	100 mg	1 Stick
Orange Dreamsicle Frosty	100 mg	Jr. Size
Chocolate Frosty	115 mg	Jr. Size
Spicy Chicken Nugget	120 mg	1 Nugget
Beverages	Sodium Amount	Serving Size
Simply Orange Juice	0 mg	1 Bottle
Iced Tea	0 mg	Medium Size
Sweet Iced Tea	0 mg	Medium Size
Honest Kids Fruit Punch	10 mg	1 Juice Box
Coffee	10 mg	Medium Size
Cold Brew	20 mg	Medium Size
All-Natural Lemonade	35 mg	Medium Size
Pineapple Mango Lemonade	35 mg	Medium Size
Blueberry Pomegranate Lemonade	35 mg	Medium Size
Strawberry Lemonade	40 mg	Medium Size
Coca-Cola	70 mg	Medium Size
Coca-Cola Zero Sugar	70 mg	Medium Size
Fanta Orange	70 mg	Medium Size
Minute Maid Light Lemonade	75 mg	Medium Size
Dr. Pepper	75 mg	Medium Size
Diet Coke	85 mg	Medium Size
Milk	90 mg	8 oz
Vanilla Frosty Cream Cold Brew	90 mg	Medium Size
Caramel Frosty Cream Cold Brew	90 mg	Medium Size
Chocolate Frosty Cream Cold Brew	110 mg	Medium Size
Barq’s Root Beer	120 mg	Medium Size
Sprite	120 mg	Medium Size
Hi-C Flashin’ Fruit Punch	125 mg	Medium Size
Diet Dr. Pepper	125 mg	Medium Size

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