Kidney Stone Diet

®

with Jill Harris, LPN, CHC

A Guide to Eating Healthier Fast Food

By

Jill Harris, LPN, CHC

on

Managing a diet while on a road trip is challenging for anybody, but especially for kidney stone patients. That’s why I created this little guide for choosing healthier options at popular fast food restaurants.

Key points to remember:

  • Salt content is high in most fast food options
  • Practice portion control: eating half a portion means half the salt
  • Our motto: “Portion, not perfection!”


This guide features:

  • Vegetarian options highlighted first
  • No spinach or almond-containing items
  • Oxalate-friendly selections


Remember to always confirm ingredients when ordering because menus do change frequently. And most importantly, remember that kidney stones aren’t formed from a single meal! Enjoy it.

I hope this guide helps you make informed choices during your travels.

1. McDonald’s

Vegetarian Option:

  • Fruit & Maple Oatmeal
    • Calories: 320
    • Sodium: 150 mg
    • Sugar: 31 g
    • Fat: 4.5 g
    • Calcium: 80 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 380
    • Sodium: 820 mg
    • Sugar: 9 g
    • Fat: 7 g
    • Calcium: 50 mg
    • Protein: 37 g

2. Burger King

Vegetarian Option:

  • Garden Side Salad (No Dressing)
    • Calories: 60
    • Sodium: 60 mg
    • Sugar: 3 g
    • Fat: 3 g
    • Calcium: 40 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 430
    • Sodium: 1,020 mg
    • Sugar: 9 g
    • Fat: 10 g
    • Calcium: 60 mg
    • Protein: 32 g

3. Wendy’s

Vegetarian Option:

  • Plain Baked Potato
    • Calories: 270
    • Sodium: 40 mg
    • Sugar: 3 g
    • Fat: 0 g
    • Calcium: 20 mg
    • Protein: 7 g
    • Oxalate: Approximately 97 mg (potatoes are high in oxalate)- eat half!

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 350
    • Sodium: 850 mg
    • Sugar: 7 g
    • Fat: 8 g
    • Calcium: 60 mg
    • Protein: 33 g

4. Taco Bell

Vegetarian Option:

  • Black Bean Soft Taco
    • Calories: 210
    • Sodium: 370 mg
    • Sugar: 3 g
    • Fat: 6 g
    • Calcium: 100 mg
    • Protein: 6 g
    • You can still eat black beans- look at your Harvard oxalate list here.

Non-Vegetarian Option:

  • Chicken Soft Taco
    • Calories: 190
    • Sodium: 510 mg
    • Sugar: 1 g
    • Fat: 8 g
    • Calcium: 100 mg
    • Protein: 12 g

5. Subway

Vegetarian Option:

  • Veggie Delite Sandwich (6-inch, Multigrain Bread)
    Add extra lettuce and tell them, “No spinach.”
    • Calories: 230
    • Sodium: 310 mg
    • Sugar: 5 g
    • Fat: 2.5 g
    • Calcium: 150 mg
    • Protein: 8 g

Non-Vegetarian Option:

  • 6-inch Oven Roasted Chicken Sandwich
    • Calories: 320
    • Sodium: 610 mg
    • Sugar: 7 g
    • Fat: 5g
    • Calcium: 50mg
    • Protein: 23 g

6. Starbucks

Vegetarian Option:

  • Rolled & Steel-Cut Oatmeal
    • Calories: 160
    • Sodium: 125 mg
    • Sugar: 0 g (before adding toppings)
    • Fat: 2.5 g
    • Calcium: 20 mg
    • Protein: 5 g

Non-Vegetarian Option:

  • Turkey Bacon & Egg White Sandwich
    • Calories: 230
    • Sodium: 550 mg
    • Sugar: 2 g
    • Fat: 5 g
    • Calcium: 90 mg
    • Protein: 17 g

7. Tim Hortons (Canada)- I see you Jonathan!

Vegetarian Option:

  • Veggie Sandwich on Whole Wheat (Make sure to say “no spinach.”)
    • Calories: 430
    • Sodium: 760 mg
    • Sugar: 6 g
    • Fat:14 g
    • Calcium: 120 mg
    • Protein: 15 g

Non-Vegetarian Option:

  • Grilled Chicken Wrap
    • Calories: 360
    • Sodium: 860 mg
    • Sugar: 3 g
    • Fat: 12 g
    • Calcium: 40 mg
    • Protein: 26 g

8. Chick-fil-A

Vegetarian Option:

  • Kale Crunch Side (No Almonds)
    • Calories: 120
    • Sodium: 140 mg
    • Sugar: 8 g
    • Fat: 9 g
    • Calcium: 130 mg
    • Protein: 3 g

Non-Vegetarian Option:

  • Grilled Nuggets (8-count)
    • Calories: 130
    • Sodium: 440 mg
    • Sugar: 1 g
    • Fat: 3 g
    • Calcium: 4 mg
    • Protein: 25 g

9. Chipotle

Vegetarian Option:

  • Veggie Salad Bowl (lettuce, black beans, fajita vegetables, guacamole) I called a local store to see if this bowl had spinach, and they said “no.” But I would still ask at your local Chipotle.
    • Calories: 420
    • Sodium: 1,330 mg
    • Sugar: 8 g
    • Fat: 22 g
    • Calcium: 150 mg
    • Protein: 12 g
    • Oxalate: 10–15 mg (black beans contribute most of the oxalate)

Non-Vegetarian Option:

  • Chicken Salad Bowl
    • Calories: 465
    • Sodium: 1,330 mg
    • Sugar: 8 g
    • Fat: 22 g
    • Calcium: 150 mg
    • Protein: 42 g

10. Panera Bread

Vegetarian Option:

  • Chopped Kale Salad
    • Calories: 210
    • Sodium: 160 mg
    • Sugar: not listed
    • Fat: 14 g
    • Calcium: not listed
    • Protein: 8 g

Non-Vegetarian Option:

  • Grilled Chicken Caesar Salad
    • Calories: 330
    • Sodium: 650 mg
    • Sugar: 3 g
    • Fat: 25 g
    • Calcium: 150 mg
    • Protein: 30 g

11. Dunkin’

Vegetarian Option:

  • Avocado Toast (Without Everything Bagel Seasoning)
    • Calories: 240
    • Sodium: 530 mg
    • Sugar: 1 g
    • Fat: 11 g
    • Calcium: 20 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Turkey Sausage Wake-Up Wrap
    • Calories: 240
    • Sodium: 570 mg
    • Sugar: 1 g
    • Fat: 14 g
    • Calcium: 100 mg
    • Protein: 11 g

12. KFC

Vegetarian Option:

  • Corn on the Cob (No Butter)
    • Calories: 70
    • Sodium: 0 mg
    • Sugar: 5 g
    • Fat: 1 g
    • Calcium: 0 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Grilled Chicken Breast
    • Calories: 210
    • Sodium: 710 mg
    • Sugar: 0 g
    • Fat: 7 g
    • Calcium: 20 mg
    • Protein: 38 g

13. Popeyes

Vegetarian Option:

  • Red Beans and Rice (Regular)
    • Calories: 247
    • Sodium: 607 mg
    • Sugar: 1 g
    • Fat: 16 g
    • Calcium: 40 mg
    • Protein: 6 g

Non-Vegetarian Option:

  • Blackened Chicken Tenders (3 pieces)
    • Calories: 170
    • Sodium: 550 mg
    • Sugar: 0 g
    • Fat: 2 g
    • Calcium: 10 mg
    • Protein: 26 g

14. Arby’s

Vegetarian Option:

  • Side Salad (No Dressing)
    • Calories: 70
    • Sodium: 45 mg
    • Sugar: 3 g
    • Fat: 4 g
    • Calcium: 60 mg
    • Protein: 2 g

Non-Vegetarian Option:

  • Roast Turkey Farmhouse Salad
    • Calories: 230
    • Sodium: 690 mg
    • Sugar: 3 g
    • Fat: 13 g
    • Calcium: 100 mg
    • Protein: 22 g

15. Sonic Drive-In

Vegetarian Option:

  • Grilled Cheese Sandwich
    • Calories: 410
    • Sodium: 940 mg
    • Sugar: 7 g
    • Fat: 20 g
    • Calcium: 250 mg

Non-Vegetarian Option:

  • Grilled Chicken Wrap
    • Calories: 440
    • Sodium: 1,400 mg
    • Sugar: 5 g
    • Fat: 15 g
    • Calcium: 50 mg
    • Protein: 30 g

16. Jack in the Box

Vegetarian Option:

  • Breakfast Jack (Without Ham)
    • Calories: 250
    • Sodium: 600 mg
    • Sugar: 3 g
    • Fat: 11 g
    • Calcium: 140 mg
    • Protein: 12 g

Non-Vegetarian Option:

  • Chicken Fajita Pita
    • Calories: 330
    • Sodium: 830 mg
    • Sugar: 3 g
    • Fat: 10 g
    • Calcium: 150 mg
    • Protein: 23 g

17. Hardee’s/Carl’s Jr.

Vegetarian Option:

  • Beyond Famous Star (No Cheese or Mayo)
    • Calories: 710
    • Sodium: 1,240 mg
    • Sugar: 12 g
    • Fat: 35 g
    • Calcium: 40 mg
    • Protein: 30 g

Non-Vegetarian Option:

  • Charbroiled BBQ Chicken Sandwich
    • Calories: 390
    • Sodium: 1,120 mg
    • Sugar: 10 g
    • Fat: 7 g
    • Calcium: 50 mg
    • Protein: 33 g

18. Panda Express

Vegetarian Option:

  • Super Greens (Cabbage, Broccoli, Kale)
    • Calories: 90
    • Sodium: 220 mg
    • Sugar: 2 g
    • Fat: 5 g
    • Calcium: 60 mg
    • Protein: 5 g

Non-Vegetarian Option:

  • String Bean Chicken Breast
    • Calories: 190
    • Sodium: 590 mg
    • Sugar: 4 g
    • Fat: 9 g
    • Calcium: 30 mg
    • Protein: 14 g

19. A&W

Vegetarian Option:

  • Beyond Meat Burger (No Cheese or Mayo)
    • Calories: 500
    • Sodium: 1,100 mg
    • Sugar: 9 g
    • Fat: 29 g
    • Calcium: 60 mg
    • Protein: 22 g

Non-Vegetarian Option:

  • Grilled Chicken Sandwich
    • Calories: 360
    • Sodium: 870 mg
    • Sugar: 5 g
    • Fat: 8 g
    • Calcium: 40 mg
    • Protein: 31 g

20. Five Guys

Vegetarian Option:

  • Veggie Sandwich (Grilled Onions, Mushrooms, Green Peppers, Lettuce, Tomato, Bun)
    • Calories: 440
    • Sodium: 840 mg
    • Sugar: 9 g
    • Fat: 15 g
    • Calcium: 80 mg
    • Protein: 9 g

Non-Vegetarian Option:

  • Little Hamburger
    • Calories: 540
    • Sodium: 380 mg
    • Sugar: 8 g
    • Fat: 26 g
    • Calcium: 40 mg
    • Protein: 23 g
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Lynnette Avatar
    Lynnette

    Thank you for this helpful and practical option list. Much needed.

    Reply
  2. Mary Avatar
    Mary

    Wow, Jill this is wonderful! I will be traveling a lot this year…very helpful!!

    Reply
  3. Angie Lewis Avatar
    Angie Lewis

    Thanks Jill!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Pleasure Angie!
      j

      Reply
  4. Sandra Newton Avatar
    Sandra Newton

    Thanks for looking after us Jill. This information is a god sent. Road trips are the hardest because you never know what you can eat. You have made this part of life for us manageable!

    Reply
  5. Sandra Avatar
    Sandra

    Thanks for looking after us Jill. This information is a god sent. Road trips are the hardest because you never know what you can eat. You have made this part of life for us manageable!

    Reply
  6. carole bakula Avatar
    carole bakula

    thanks for all the info… great stuff, i love wendy’s baked potato, now i will think twice about ordering one. 🙁 it’s too bad that most of the chicken are high in sodium. you haven’t mentioned any fish in some of the fastfood places, is it because they are worse than the chicken? when i do order the fish filet, i only eat one side of the bun, am i doing good by doing that? have a nice day and ya’ll stay safe…

    Reply
  7. Cathleen Avatar
    Cathleen

    most of these foods are so high in Sodium,it actually hurts my eyes and brain and cringe. That’s one of the reasons I don’t eat fast food but this information is very important to know!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Cathleen,
      Yes, I don’t either but for those that do at least they can choose the best for what the menu is bringing them.
      j

      Reply
  8. Carolyn Reynolds Avatar
    Carolyn Reynolds

    Many of them seem high in sodium. ???

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Carolyn,
      Yes, I talk about that in the article. These are choices for the healthier options from fast food so everything will be salty.
      j

      Reply

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