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Low-Sodium Guide: The Gentle Picks and the Salt Bombs

The quick answer: smoothies are the safe zone — most sit between 10mg and 150mg. The danger is the food case: the Buffalo Chicken carries 2400mg, more than the entire 2,300mg daily reference in a single wrap.

Lowest-sodium items

ItemCategorySodiumCalories
Kids Jetty JuniorKids Smoothies (12 Oz.)0mg180
Dasani® (16.9 fl oz.)Bottled Beverages0mg0
Gold Peak® Sweet Tea (18.5 fl oz.)Bottled Beverages0mg190
AppleSides0mg90
BananaSides0mg110
Sunrise SunsetSmoothies3mg460
Blueberry BlissSmoothies5mg340
Jetty PunchSmoothies10mg360
Paradise PointSmoothies10mg420
Sunshine SmoothieSmoothies10mg510

The watch-out list

ItemCategorySodiumCalories
Buffalo ChickenWraps2400mg620
Santa Fe Chicken‘Dillas2310mg600
Baja ChickenWraps2050mg760
Sausage, Egg & Cheese ‘DillaBreakfast2020mg630
Three Cheese Chicken‘Dillas1930mg540
Hummus VeggieWraps1910mg830
Caribbean Jerk ChickenWraps1820mg700
Supergreen Caesar ChickenWraps1820mg750

Keeping an order under 800mg

Build around a smoothie (under 150mg for almost all of them), choose fresh add-ins over bottled drinks, and treat wraps and 'dillas as the sodium budget for the whole day, not the meal. The two salads are the gentlest food options.

The bottom line

At this chain, sodium is a food problem, not a smoothie problem. All values from the official March 2026 guide; if you manage blood pressure, confirm current figures with the cafe and your clinician.

Put it together in the calculator — every number updates live.