500 Calorie Restaurant Meals

 Lower Sodium

The American Heart Association recommends that we take in no more than 2300 mg of sodium per day. I have listed meals that contain approximately 600mg sodium or less. These meals could easily fit into a low sodium diet. For more information on a low sodium diet, visit www.americanheart.org

Mc Donald’s

1. Premium Southwest Salad (without chicken), Newman’s Own® Creamy Southwest Dressing, Fruit ‘n Yogurt Parfait (575 mg sodium, 400 calories)
2. Chicken McNuggets® (4 piece), Fruit ‘n Yogurt Parfait, Apple Dippers, Low Fat Caramel Dip (520 mg sodium, 455 calories)
3. Hamburger, Fruit ‘n Yogurt Parfait (605 mg sodium, 410 calories)
4. Hamburger, Snack Size Fruit and Walnut Salad (460 mg sodium, 580 calories)
5. Hamburger, Vanilla Reduced Fat Ice Cream Cone (580 mg sodium, 400 calories)
6. Chicken McNuggets® (4 piece), Apple Dippers (No Caramel Dip), Vanilla Reduced Fat Ice Cream Cone (460 mg sodium, 375 calories)

Taco Bell

1. Fresco Crunchy Taco, Cinnamon Twists (550 mg sodium, 320 calories)
2. Crunchy Taco Supreme®, Cinnamon Twists (550 mg sodium, 370 calories)

Subway

1. 6” Veggie Delite®, Apple slices (550 mg sodium, 265 calories)
2. 6” Veggie Delite®,Dannon Light and Fit Yogurt® (630 mg sodium, 310 calories)

BurgerKing

1. Whopper Jr. ®, Fresh Apple Fries, Caramel (595 mg sodium, 440 calories)
2. Hamburger, Fresh Apple Fries, Caramel (585 mg sodium, 360 calories)
3. Chicken Tenders (6pc), Fresh Apple Fries, Caramel (495 mg sodium, 340 calories)

Panera

1. Full Strawberry Poppyseed Salad with Reduced Sugar Poppyseed Dressing (360 mg sodium, 185 calories)

Wendy’s

1. Jr. Hamburger, Plain Baked Potato (515 mg sodium, 500 calories)
2. 5 Piece Chicken Nuggets, Plain Baked Potato (505 mg sodium, 500 calories)

Kentucky Fried Chicken

1. Grilled Chicken Breast, Sweet Corn (440 mg sodium, 290 calories)
2. Grilled Chicken Breast, Grilled Chicken Whole Wing, Sweet Corn (600mg sodium, 370 calories)
3. KFC Snacker® With OR Strip, Sweet Corn (560 mg sodium, 380 calories)
4. KFC Snacker® Honey BBQ, Sweet Corn (470 mg sodium, 320 calories)

Although many restaurants meals are high in sodium, you can often times include them in your diet and eat lower sodium meals that rest of your day. Remember...it’s about balance.