8 Best Low Sodium Dairy Queen Meals

If you’re trying to reduce your sodium consumption while eating at Dairy Queen, it may be difficult to know what to order at first glance, so I’ve researched and picked out the low sodium options for you.

The best low-sodium meals at Dairy Queen are:

  1. Side Salad
  2. Mini Blizzards (All Flavors)
  3. Small & Medium Shakes (All Flavors)
  4. MooLattes (All Flavors & Sizes)
  5. Sundaes (All Flavors & Sizes)
  6. One Slice DQ Treatzza Pizza (All Flavors)
  7. Smoothies (All Flavors & Sizes)
  8. Vanilla & Chocolate Cones (All Sizes)

Although most of the Dairy Queen menu items that are low in sodium are variations of ice cream, there are ways that you can customize your order to reduce the sodium content of their burgers and sandwiches, too.

After reading this article, you’ll learn:

  • If Dairy Queen is high in sodium
  • What classifies a menu item as low-sodium at Dairy Queen
  • How to customize your order to reduce sodium at Dairy Queen
  • What meals to order at Dairy Queen
  • What meals to avoid at Dairy Queen

Is Dairy Queen High In Sodium?

Dairy Queen is considered high in sodium because they have more high sodium meals (greater than 700mg) than low sodium meals (less than 500mg of sodium). In fact, all of their meal deals, which are their most popular options, have moderate-to-high sodium content.

If you’re looking for a low sodium fast food option, Dairy Queen isn’t the best option because they have some of the highest sodium menu options of all the fast-food restaurants I’ve reviewed.

If you’re looking for better low sodium fast-food options, my top 3 recommendations are:

What Is Considered Low Sodium At Dairy Queen?

A low sodium menu item would be any item that has less than 500mg of sodium because the recommended amount of sodium for those who need to reduce their sodium consumption is  1200 to 1500 mg per day.

Assuming that you’ll be eating three meals per day, your sodium intake should be less than 500mg per meal to stay on target. 

  • 1500mg of sodium divided by 3 meals = 500mg per meal

With this in mind, I’ve reviewed the Dairy Queen menu to see which menu items would be considered low sodium, and it appears that the only low sodium menu items are snacks and desserts.

However, there are ways that you can reduce the sodium content of a Dairy Queen meal by customizing your order.

A FeastGood Nutrition Coach can help you design a low sodium meal plan and diet that works for you.

Tips On Reducing Sodium At Dairy Queen

tips on reducing sodium at dairy queen

To reduce your sodium intake at Dairy Queen, you can:

  • Steer Clear Of The Fried Chicken
  • Choose A Lower Sodium Condiment
  • Pass On The Bacon & Cheese
  • Order From The Kid’s Menu

Steer Clear Of The Fried Chicken

If you want to reduce your sodium consumption then you should avoid the fried chicken from Dairy Queen at all costs because all of their fried chicken menu items are extremely high in sodium.

Menu ItemSodium Content
3-piece chicken strips990mg
4-piece chicken strips2090mg
4-piece honey bbq glazed chicken strips2500mg
6-piece chicken strips2760mg
6-piece honey bbq glazed chicken strips3390mg

Choose A Lower Sodium Condiment

To dramatically reduce the sodium content of your meal at Dairy Queen you can also choose a lower sodium condiment because the condiments at Dairy Queen contribute a ton of sodium to their menu items.

CondimentSodium Content
Buffalo Sauce480mg
FlameThrower Sauce420mg
Sweet & Sour110mg
Ranch240mg
Zesty Queso290mg
BBQ Sauce85mg
Mustard85mg
Ketchup130mg
Mayo75mg

Switching out the sauces on your burger or your dipping sauces with mustard, ketchup, mayo, and BBQ can help you reduce the sodium content of your meal. Meals would typically be served with one of their specialty sauces that pack a sodium punch.

Pass On The Bacon & Cheese

Another way to customize your Dairy Queen order to reduce the sodium content is to pass on the bacon and cheese because these flavor enhancers are loaded with sodium.

Flavor EnhancerSodium Content
Applewood Smoked Bacon180mg
Jalapeno Bacon160mg
Shredded Cheese105mg
Pepperjack Cheese280mg
Swiss Cheese35mg
Cheddar Cheese210mg

I recommend skipping the cheese and bacon altogether to lower the sodium content of your meal, but if you must add a flavor enhancer then go for swiss cheese because it has the lowest sodium content.

Order From The Kids Menu

Another option to reduce your sodium consumption at Dairy Queen is to order from the Kid’s Menu rather than the regular menu because the smaller serving sizes on the Kid’s menu will help to reduce the sodium content of your meal.

MealsRegular MenuKids Menu
Cheeseburger940mg740mg
Hamburger640mg520mg
Chicken Strips990mg (3-strips)660mg (2-strips)
Fries770mg670mg

Eating Low Sodium At Dairy Queen: 8 Options

An important note before I dive into these low-sodium options is that just because something is low in sodium doesn’t necessarily mean that it’s healthy. 

Besides the side salad, the rest of the low sodium menu items are desserts, which may be low in sodium but are high in calories, saturated fat, and sugar. 

For example, a small Royal Oreo Blizzard only has 490mg of sodium, but it has 860 calories, 17 grams of saturated fat, and 88 grams of sugar. This puts you close to the upper limit for saturated fat per day (22 grams) and over the recommended amount of sugar (24 grams for women; 36 grams for men).

Most of the following options are menu items that I would suggest having every once in a while rather than every day. If you’re looking for healthier options from Dairy Queen, check out their lowest-calorie desserts.

1. Side Salad

The lowest sodium option at Dairy Queen is their side salad which only has 15mg of sodium, but likely isn’t enough of its own to keep you full for very long because it lacks a protein source.

Normally I would suggest pairing a side salad with a protein source like chicken, but the fried chicken from Dairy Queen is so high in sodium that pairing it with this low-sodium side salad would drastically increase the sodium content of this meal.

Instead, you’re better off having this side salad with a DQ shake with at least 15 grams of protein to help keep you full. The nutrients in the side salad will help complement the lack of nutrients in the shake.

2. Mini & Small Blizzards (Almost All Flavors)

Another great low sodium option from Dairy Queen are their Blizzards (Mini & Small Sizes Only), which are different flavors of soft ice cream blended with flavor enhancers like cookies, peanut butter, cookie dough, and your favorite chocolates.

FlavorsSodium ContentSodium Content
Flavor
Sodium Content
Flavor
MiniSmall
Caramel Drumstick180mg310mg
Caramel Fudge Cheesecake240mg420mg
Choco Brownie Extreme240 mg360mg
Chocolate Chip Cookie Dough280mg470mg
Cotton Candy180mg320mg
Girl Guides Mint210mg370mg
Mint Oreo250mg410mg
Oreo Dirt Pie290mg-
Oreo Cookie250mg400mg
Reese’s PB Cup240mg380mg
Reese’s Pieces Cookie Dough310mg-
Royal Oreo300mg490mg
Royal Reese’s Brownie390mg-
Skor230mg360mg
Smarties180mg320mg
Strawberry Cheesecake210mg340mg
Turtles210 mg370mg
Very Cherry Chip170mg290mg

It should be noted that the small size of oreo dirt pie, Reese pieces cookie dough, and royal Reese’s brownie are above 500mg of sodium and therefore aren’t low in sodium.

3. Small & Medium Shakes (All Flavors)

The Small & Medium Shakes from Dairy Queen are another low-sodium option that you could order when trying to reduce your sodium content. The DQ Shakes are made with DQ soft serve blended with different flavors to make a creamy shake that tastes delicious.

These shakes have between 15 to 25g of protein depending on the size and flavor you choose, which is beneficial because protein helps keep you full. This shake would be a great afternoon pick-me-up to hold you over to supper.

FlavorsSodium ContentSodium Content
Flavor
Sodium Content
Flavor
SmallMedium
Caramel Shake320mg440mg
Cherry Shake290mg370mg
Chocolate Shake300mg400mg
Hot Fudge Shake320mg440mg
Strawberry Shake280mg360mg
Vanilla Shake290mg370mg

4. MooLattes (All Flavors & Sizes)

Another low-sodium option that you can have at Dairy Queen are their MooLattes which are frozen blended coffees mixed with different flavor combinations. This is a great low-sodium option for those who need a caffeine boost in the afternoon.

FlavorsSodium ContentSodium ContentSodium Content
Flavor
Sodium Content
Flavor
SmallMediumLarge
Cappuchino220mg290mg370mg
Caramel250 mg320 mg420 mg
Mocha250mg320mg420mg
Vanilla210mg260mg330mg

5. Sundaes (All Flavors & Sizes)

Dairy Queen’s Sundaes are also a low-sodium option, with fewer than 400mg of sodium in all flavors and sizes. DQ sundaes are a great low-sodium dessert that you can order to curb your sweet tooth after supper.

ActivitySodium ContentSodium ContentSodium Content
Flavor
Sodium Content
Flavor
SmallMediumLarge
Caramel180mg260mg290mg
Cherry140mg200mg290 mg
Chocolate160mg230mg320mg
Hot Fudge180mg260mg360mg
Pineapple130mg190mg270mg
Strawberry140mg200mg280mg

6. One Slice – DQ Treatzza Pizza (All Flavors)

Dairy Queen’s Treatzza Pizzas are an exciting low sodium option that is perfect for family get-togethers or celebrations because one slice of these pizzas has 110mg of sodium or less.

The treatzza pizzas are served on a fudge crunch crust with vanilla soft serve and topped with your flavors toppings of choice. 

FlavorSodium Content
Choco Brownie95mg
Reese’s PB Cup120mg
Skor110mg
Smarties110mg

The DQ Treatzza’s are my favorite DQ menu item to have when I’m bulking because they help me increase my calories without feeling super bloated because it’s lower in sodium.

7. Smoothies (All Flavors & Sizes)

Dairy Queen Smoothies may not be the healthiest smoothies with 49g of sugar and only 3g of protein, but they are low in sodium with 180mg of sodium or less per serving. 

DQ smoothies could be a great grab-and-go snack option, but I wouldn’t recommend having them as a meal because they don’t have enough protein to keep you full for very long.

FlavorSodium ContentCarbs
per 100g
Sodium ContentSodium Content
Flavor
Sodium Content
Flavor
SmallMediumLargeX-Large
Mango Pineapple70mg100mg135mg170mg
Strawberry Banana75mg110mg140mg180mg
Strawberry75 mg110 mg140 mg180 mg

8. Vanilla & Chocolate Cones (All Sizes)

The last low-sodium option from Dairy Queen are their vanilla and chocolate ice cream cones, which have 300mg of sodium or less. These ice cream cones are a great low-sodium dessert option.

FlavorSodium ContentCarbs
per 100g
Sodium ContentSodium Content
Flavor
Sodium Content
Flavor
KidsSmallMediumLarge
Vanilla100mg140mg200mg280mg
Chocolate105mg150mg210mg300mg

Meals To Avoid

The meals to avoid at Dairy Queen are those with more than 1500mg of sodium per serving because this is more than the recommended amount of sodium per day, in one meal.

  • Less than 500mg = low sodium
  • 500mg – 700mg = average
  • 700mg – 1000mg = high sodium
  • 1000mg – 1500mg = very high sodium
  • Greater than 1500mg = extremely high sodium

The meals to avoid at Dairy Queen are:

  • Poutine (1520mg)
  • Signature stackburger: flamethrower – double (1580mg)
  • Signature stackburger: two cheese deluxe – triple (1630mg)
  • Signature stackburger: bacon two cheese deluxe – double (1660mg)
  • 8-piece rotisserie style chicken bites (1720mg)
  • Signature stackburger: original cheeseburger – triple (1780mg)
  • Signature stackburger: loaded steakhouse – double (1870mg)
  • Signature stackburger: bacon two cheese deluxe – triple (1980mg)
  • Signature stackburger: flamethrower – triple (2020mg)
  • Pretzel sticks with zesty queso (2060mg)
  • 4-piece chicken strip basket (2090mg)
  • Signature stackburger: loaded steakhouse – triple (2240mg)
  • 4-piece honey bbq glazed chicken strip basket (2500mg)
  • 6-piece chicken strip basket (2760mg)
  • DQ Cakes (2470-3860mg)
  • 6-piece honey bbq glazed chicken strip basket (3390mg)

Frequently Asked Questions

Is There Sodium In Dairy Queen Ice Cream?

Yes, there is some sodium in dairy queen ice cream but not enough for it to be considered high in sodium. In fact, nearly all of their ice cream cones, shakes, and blizzards (mini & small sizes) are considered low in sodium because they have less than 500mg per serving.

How Much Sodium Is In A DQ Blizzard?

The mini and small size Blizzards from DQ are considered low in sodium because they have less than 500mg of sodium per serving. A mini Blizzard from Dairy Queen has an average of 242mg of sodium, and the small has an average of 408mg of sodium. The medium and large blizzards from DQ have more than 500mg per serving.

How Much Sodium Is In A DQ Sundae?

All flavors and sizes of DQ Sundaes are considered low in sodium because they contain less than 500mg of sodium. A small has 155mg, a medium has 223mg, and a large has 302mg on average.

More Low Sodium Fast Food Options

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About The Author

Amanda Parker
Amanda Parker

Amanda Parker is an author, nutrition coach, and Certified Naturopath.  She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.