A crispy, juicy chicken sandwich can satisfy cravings at any time of day, whether for lunch or dinner. These savory delights are available at nearly every fast-food and fast-casual restaurant in the country. But while they may be convenient and tasty, many of these popular chicken sandwiches come with a hidden ingredient—high sodium.
It’s no secret that restaurant foods are notoriously higher in sodium compared to home-cooked meals, and chicken sandwiches are no exception. What might surprise you, though, is that chicken itself can be injected with sodium during the preparation process to enhance flavor and moisture. A single 3.5-ounce serving of chicken breast can contain up to 200 milligrams of sodium, and when combined with toppings like pickles, mayonnaise, or other condiments, the sodium count skyrockets.
Consuming too many high-sodium foods can lead to increased blood pressure, heart disease, and stroke risk. A comprehensive meta-analysis involving over 600,000 people revealed a 6% increase in heart disease risk for every 1-gram increase in dietary sodium. While the U.S. Dietary Guidelines suggest limiting sodium to 2,300 milligrams per day, the American Heart Association (AHA) recommends reducing this to 1,500 milligrams daily for those with heart issues.
To help you make more informed decisions, we’ve ranked 25 of the saltiest chicken sandwiches available at fast-food and fast-casual restaurants across the U.S. Read on to discover which sandwiches top the sodium charts and to learn tips for making healthier choices.
1. McDonald’s McChicken Sandwich
- Sodium: 560 mg
The McChicken sandwich from McDonald’s is a relatively low-sodium option compared to others. Made with a simple chicken patty, lettuce, and mayonnaise, it has 560 milligrams of sodium. It’s a better choice if you’re trying to manage your sodium intake, but removing the mayonnaise can help reduce the sodium further.
2. Dairy Queen Original Chicken Strip Sandwich
- Sodium: 990 mg
Dairy Queen’s Original Chicken Strip Sandwich features two crispy chicken strips instead of a regular patty, contributing to its higher sodium content—990 milligrams per sandwich. The breading on the strips adds salt, but you can lower the sodium by removing any sauces.
3. Culver’s Grilled Chicken Sandwich
- Sodium: 1,070 mg
Even though it’s grilled, Culver’s Grilled Chicken Sandwich still packs 1,070 milligrams of sodium. The combination of grilled chicken, pickles, and sandwich bread contributes to the sodium content. To lower the sodium, you can request no pickles or use a lettuce wrap instead of bread.
4. McDonald’s McCrispy Sandwich
- Sodium: 1,140 mg
This sandwich features a crispy chicken filet, and the addition of salted butter increases its sodium content to 1,140 milligrams. Opting for the McChicken, which has significantly less sodium, is a healthier alternative.
5. Shake Shack Chicken Shack
- Sodium: 1,170 mg
Shake Shack’s Chicken Shack comes with pickles, mayo, and lettuce, totaling 1,170 milligrams of sodium. The potato bun alone adds about 290 milligrams, and the pickles also contribute. To reduce the sodium, consider removing the mayo or pickles.
6. Buffalo Wild Wings Classic Chicken Sandwich
- Sodium: 1,220 mg
Despite being called “classic,” this chicken sandwich from Buffalo Wild Wings contains 1,220 milligrams of sodium. Adding fries, as is customary with many sandwiches, can further increase the sodium count, so it’s best to avoid adding extras like fries or sauces.
7. KFC Classic Chicken Sandwich
- Sodium: 1,260 mg
KFC’s Classic Chicken Sandwich contains 1,260 milligrams of sodium due to the seasoned chicken, bun, and condiments. To lower your sodium intake, try KFC’s Chicken Littles, which have about half the sodium content of the Classic Chicken Sandwich.
8. Burger King Royal Crispy Chicken
- Sodium: 1,330 mg
The Burger King Royal Crispy Chicken sandwich is packed with 1,330 milligrams of sodium, thanks to its sauces, chicken, and bread. Choosing a wrap instead of a sandwich can lower the sodium content by nearly half.
9. Carl’s Jr. Charbroiled BBQ Chicken Sandwich
- Sodium: 1,330 mg
Although this sandwich is grilled rather than fried, the BBQ sauce increases its sodium to 1,330 milligrams. BBQ sauces often contain added sugars as well, so skipping or reducing the sauce can help lower both the sodium and sugar content.
10. Texas Roadhouse Mushroom Jack Chicken Sandwich
- Sodium: 1,410 mg
Texas Roadhouse’s Mushroom Jack Chicken Sandwich comes with grilled chicken and veggies but still contains 1,410 milligrams of sodium. The margarine used in the sandwich adds to the sodium, so omitting it can help reduce the total salt content.
11. Jack In The Box Sourdough Grilled Chicken Club
- Sodium: 1,440 mg
Despite using grilled chicken, Jack in the Box’s Sourdough Grilled Chicken Club has a significant sodium content of 1,440 milligrams, mainly due to the sourdough bread and sauces. Switching to a different type of bread or asking for the sauce on the side can help lower the sodium.
12. Popeyes Classic Chicken Sandwich
- Sodium: 1,440 mg
Popeyes’ Classic Chicken Sandwich is known for its delicious crispy coating, but it also contains 1,440 milligrams of sodium. This is largely due to the seasoning mix used to flavor the chicken. You can lower the sodium by avoiding extras like cheese and bacon.
13. Wendy’s Classic Chicken Sandwich
- Sodium: 1,450 mg
Wendy’s Classic Chicken Sandwich contains 1,450 milligrams of sodium due to the pickles, mayo, and bun. Omitting the mayo is a simple way to lower the sodium count without sacrificing too much flavor.
14. Sonic Crispy Chicken Sandwich
- Sodium: 1,470 mg
Sonic’s Crispy Chicken Sandwich has 1,470 milligrams of sodium, mostly from the crispy chicken filet and the brioche bun. Brioche tends to be higher in sodium than regular sandwich buns. Reducing or skipping the mayo can help reduce the overall salt content.
15. Chick-Fil-A Deluxe Sandwich With American Cheese
- Sodium: 1,700 mg
The Deluxe Sandwich from Chick-Fil-A includes cheese, which adds to its sodium content, totaling 1,700 milligrams. Skipping the cheese can save you around 230 milligrams of sodium, making it a better choice if you’re watching your salt intake.
16. Bojangles Bo’s Chicken Sandwich
- Sodium: 1,730 mg
Bojangles’ Bo’s Chicken Sandwich has 1,730 milligrams of sodium. It also contains more refined carbohydrates than other sandwiches on the list. To improve the health profile, opt for a sandwich with fewer condiments or ask for no cheese.
17. Smashburger Truffle Mushroom Swiss Crispy Chicken Sandwich
- Sodium: 1,790 mg
The Truffle Mushroom Swiss Crispy Chicken Sandwich at Smashburger contains 1,790 milligrams of sodium. Swiss cheese is slightly lower in sodium than American cheese, but the crispy chicken and truffle ingredients still add significant salt content.
18. Chick-Fil-A Honey Pepper Pimento Sandwich With Spicy Filet
- Sodium: 1,950 mg
Chick-Fil-A’s Honey Pepper Pimento Sandwich contains 1,950 milligrams of sodium. In addition to its high salt content, this sandwich also has 16 grams of sugar, which is another factor to consider for those watching their diet.
19. Arby’s Buffalo Chicken Sandwich
- Sodium: 2,095 mg
The Buffalo Chicken Sandwich from Arby’s is drenched in Buffalo sauce, which is the main contributor to its 2,095 milligrams of sodium. Buffalo sauce is notoriously high in salt, so consider asking for less sauce to cut down on sodium.
20. Buffalo Wild Wings Nashville Hot Chicken Sandwich
- Sodium: 2,690 mg
Buffalo Wild Wings’ Nashville Hot Chicken Sandwich comes with an overwhelming 2,690 milligrams of sodium. While the slaw and pickles add some nutritional value, the hot sauce and ranch dressing are packed with salt, making it one of the saltiest options on this list.
21. Zaxby’s Signature Club With Spicy Zax Sauce
- Sodium: 2,740 mg
Zaxby’s Signature Club with Spicy Zax Sauce contains a whopping 2,740 milligrams of sodium. The Spicy Zax Sauce alone is responsible for much of this, so asking for it on the side or skipping it entirely can help reduce your sodium intake.
22. Carl’s Jr. Hand-Breaded Bacon Swiss Chicken Sandwich
- Sodium: 3,100 mg
Carl’s Jr. Hand-Breaded Bacon Swiss Chicken Sandwich comes with 3,100 milligrams of sodium, which is as much as many people consume in an entire day. Despite using Swiss cheese, which is lower in sodium than American cheese, the breading, bacon, and other ingredients like sauces still push this sandwich over the recommended daily sodium intake. If you’re concerned about your sodium intake, opting for a grilled chicken sandwich without bacon can make a significant difference.
23. Ruby Tuesday Ultimate Crispy Chicken Sandwich
- Sodium: 3,180 mg
The Ultimate Crispy Chicken Sandwich from Ruby Tuesday contains 3,180 milligrams of sodium. The crispy fried chicken, combined with sauces like honey mustard and honey garlic, contributes to both the salt and sugar content. With this sandwich, you also get 66% of the recommended daily intake of added sugars, primarily from these sauces. To make this sandwich healthier, consider asking for the sauce on the side or choosing a grilled version.
24. The Cheesecake Factory’s Chicken Parmesan Sandwich
- Sodium: 3,600 mg
The Chicken Parmesan Sandwich from The Cheesecake Factory is a massive meal with 3,600 milligrams of sodium. This sandwich also contains 62 grams of saturated fat, which is nearly three times the recommended daily amount. Both the cheese and the crispy chicken contribute to the extremely high sodium and fat content. If you love Chicken Parmesan but want a healthier option, consider asking for a smaller portion or sharing it with someone.
25. Chili’s Buffalo Chicken Ranch Sandwich
- Sodium: 4,290 mg
Topping the list as the saltiest chicken sandwich in America is the Buffalo Chicken Ranch Sandwich from Chili’s, with an astounding 4,290 milligrams of sodium. This sandwich alone contains nearly double the recommended daily sodium intake. The Buffalo sauce and ranch dressing, combined with the crispy fried chicken, pack this sandwich with salt. It’s best to avoid this option if you’re watching your salt intake, or consider skipping the Buffalo sauce and asking for the ranch on the side to reduce the sodium.
Why Is Sodium In Fast-Food Chicken Sandwiches So High?
Many fast-food chicken sandwiches are loaded with sodium because of the way the chicken is processed, seasoned, and cooked. Restaurants often inject chicken with saltwater solutions to increase its juiciness and flavor.
Additionally, toppings such as pickles, bacon, and sauces add more sodium. Even the bread used in these sandwiches contains salt. While sodium enhances flavor, excessive intake can lead to health risks like high blood pressure, heart disease, and stroke.
How To Lower Sodium In Your Chicken Sandwich
- Opt for Grilled Chicken: Grilled chicken generally contains less sodium than fried chicken because it doesn’t require breading or as much seasoning.
- Skip the Sauces: Sauces and dressings are often loaded with hidden sodium. Ask for them on the side or skip them entirely.
- Hold the Pickles and Bacon: Pickles, bacon, and other toppings can significantly increase the sodium content. Consider removing these or asking for reduced amounts.
- Choose Whole Wheat Buns: If available, choose whole wheat buns instead of white bread to reduce sodium and boost fiber content.
- Portion Control: If the sandwich is huge, consider splitting it with a friend or saving half for later to reduce your overall sodium intake.
Conclusion:
Chicken sandwiches are a staple of fast-food menus across the United States, but many of them are packed with excessive amounts of sodium. While these sandwiches may taste delicious, it’s essential to be mindful of their health impact, especially if you’re managing your sodium intake.
By making small adjustments like choosing grilled chicken, skipping condiments, and portion control, you can still enjoy your favorite chicken sandwiches without overloading on sodium. The key is to balance indulgence with healthier choices.
FAQs
1. Why Do Fast-Food Chicken Sandwiches Contain So Much Sodium?
Fast-food chains often inject chicken with saltwater solutions to make the meat more flavorful and juicy. Additionally, breading, pickles, sauces, and toppings like bacon all contribute to the high sodium content.
2. What Is The Daily Recommended Limit For Sodium?
The U.S. Dietary Guidelines recommend consuming no more than 2,300 milligrams of sodium per day. However, the American Heart Association suggests aiming for less than 1,500 milligrams per day, especially for people with heart conditions.
3. Can I Reduce The Sodium In My Chicken Sandwich?
Yes, you can reduce the sodium by opting for grilled chicken instead of fried, skipping sauces, and avoiding salty toppings like bacon and pickles. Also, consider asking for the sauce on the side to control how much you use.
4. Is Grilled Chicken Always Lower In Sodium?
While grilled chicken is generally lower in sodium than fried chicken, it can still contain significant amounts of salt due to marinades and seasonings. Be sure to check the nutritional information before ordering.
5. What Are The Health Risks Of Consuming Too Much Sodium?
Consuming too much sodium can lead to high blood pressure, which increases the risk of heart disease, stroke, and kidney problems. Reducing sodium intake can improve heart health and lower blood pressure over time.
This article provides a comprehensive overview of the saltiest chicken sandwiches in America, helping you make more informed decisions when you’re craving a quick bite. By understanding how much sodium these meals contain and learning strategies to reduce it, you can still enjoy your favorite chicken sandwiches without sacrificing your health.
