Salt Bombs: Fast Food Items With the Most Sodium

Salt — sodium chloride — is not only one of the five basic tastes distinguishable by the human palate, but is also an electrolyte without we can’t survive. Among other things, salt facilitates neuron function, is essential to cardiac activity, and has direct effects on the metabolism.

Salt was well-known and widely used as a seasoning in the Ancient World, as early as 6,000 B.C. Perhaps even more important, it has probably saved many millions of lives through the ages through its use as a preservative, by retarding the potentially toxic spoilage of food.

Of course, while salt is essential, too much of it isn’t good for us, significantly increasing our risk of stroke, heart attack, and kidney failure. How much is too much? Table salt is about 40% sodium, and the World Health Organization recommends a maximum daily sodium consumption for adults of 2,000 mg, equivalent to roughly five grams of table salt — about one teaspoon. (The CDC sets the upper limit slightly higher, at 2,300 mg.)

If you eat fast food very often — and a majority of Americans confess to doing so at least once a week, and about 40% eat it daily — that’s bad news, because it’s easy to reach that number with just a single burger or chicken sandwich.

In order to determine the food offering with the highest sodium count at 20 of the nation’s most popular fast-food chains, 24/7 consulted official nutrition charts on each chain’s website. (Here’s a look at the most popular fast food chain in every state.)

We chose the largest size of each item where a choice was given, but included only single items, without side dishes, and did not consider add-ons (like bacon or extra cheese) or family-size portions, like 10-piece chicken baskets.

We also omitted pizza chains from our calculations — but pizza is generally exceedingly high in sodium. For instance, a small pizza at Domino’s, with a regular hand-tossed crust, marinara sauce, and regular cheese, but no other toppings, weighs in at 2,330 mg. Add pepperoni and it reaches 3,010. (Not a Domino’s fan? Consider one of these regional pizza chains that really should go national.)

Of the 20 chains included here, 14 offer at least one item with a sodium count that exceeds 2,000 mg. Note that the option with the most sodium is sometimes a side dish, like fries or even chicken soup.

Here is a list of the fast foods with the most sodium:

20. Dunkin’

• Menu item: Chorizo & Egg Dunkin’ Wrap
• Sodium (in mg): 1,010

19. Five Guys

• Menu item: Fries (large)
• Sodium (in mg): 1,327

18. McDonald’s

• Menu item: Double Quarter Pounder with Cheese
• Sodium (in mg): 1,380

17. Sonic Drive-In

• Menu item: SONIC Cheeseburger
• Sodium (in mg): 1,400

16. Taco Bell

• Menu item: Kalua pork quesadilla (available regionally)
• Sodium (in mg): 1,850

15. Chick-fil-A

• Menu item: Chicken soup (large)
• Sodium (in mg): 1,920

14. Wendy’s

Source: RiverNorthPhotography / iStock Unreleased via Getty Images

A Wendy's in Madison Heights, MI.

Source: RiverNorthPhotography / iStock Unreleased via Getty Images

• Menu item: Big Bacon Cheddar Cheeseburger
• Sodium (in mg): 2,110

13. Burger King

• Menu item: Fully Loaded Biscuit
• Sodium (in mg): 2,190

12. Chipotle

Source: marcnorman / Getty Images

The Chipotle location in Falls Church, VA.

Source: marcnorman / Getty Images

• Menu item: Burrito with Sofritas (plant-based protein), cheese, cilantro-lime white rice, and fresh tomato salsa
• Sodium (in mg): 2,250

11. KFC

• Menu item: Double Down Sandwich
• Sodium (in mg): 2,380

10. A&W Restaurant

Source: Wolterk / iStock Editorial via Getty Images

An A&W restaurant in Provo, UT.

Source: Wolterk / iStock Editorial via Getty Images

• Menu item: Cheese curds (large)
• Sodium (in mg): 2,440

9. Hardee’s

• Menu item: Monster Double Thickburger
• Sodium (in mg): 2,780

8. Whataburger

• Menu item: Buffalo Ranch Chicken Strip Sandwich
• Sodium (in mg): 2,790

7. Subway

• Menu item: Big Hot Pastrami Wrap
• Sodium (in mg): 2,930

6. Popeyes

• Menu item: Classic or spicy tenders (5 pieces)
• Sodium (in mg): 3,040

5. Carl’s Jr.

• Menu item: Hand-Breaded Bacon Swiss Chicken Sandwich
• Sodium (in mg): 3,100

4. Arby’s

• Menu item: Half Pound French Dip Sandwich with Swiss and Au Jus
• Sodium (in mg): 3,150

3. Quizno’s

• Menu item: Baja Chicken Sandwich (large)
• Sodium (in mg): 3,770

2. Jersey Mike’s

• Menu item: Original Italian Sandwich (ham, prosciuttini, cappacuolo, salami, pepperoni, provolone) on white (giant)
• Sodium (in mg): 4,180

1. Firehouse Subs

• Menu item: Steamer sandwich (corned beef, pastrami, provolone) on white (large)
• Sodium (in mg): 4,560