Low-Sodium Dining Out: Restaurant Tips for Heart Health

Quick Answer: A single restaurant meal can contain 1,500–3,000 mg of sodium—an entire day's worth or more. To dine out on a low-sodium diet, check menus online for nutritional info, request dishes be prepared without added salt, ask for sauces on the side, and choose grilled or steamed preparations over fried. Most restaurants will accommodate your needs if you communicate clearly with your server.

Why Sodium Matters When You're Eating Out

If you're managing blood pressure, heart health, or following a low-sodium diet for other medical reasons, restaurant meals present a real challenge. The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults with hypertension. To put that in perspective, a French dip sandwich at a popular chain contains about 3,600 mg—more than two days' worth in a single meal.

The problem isn't just the salt shaker. About 75% of the sodium in our diets comes from processed and restaurant foods, hidden in everything from bread to salad dressings to the seasoning blends used on grilled meats. A 2023 study of 14 major fast-food chains found that the average combo meal contains 1,695 mg of sodium—roughly 74% of the daily recommended limit before you've eaten anything else that day.

The good news? With the right strategies, you can still enjoy dining out while keeping your sodium in check. For a comprehensive look at building a low-sodium lifestyle at home, our Low Sodium Foods Guide covers the basics of what to stock in your kitchen.

Before You Go: Planning Makes Perfect

The most powerful tool for low-sodium dining is research. Most chain restaurants post nutritional information online, and many independent restaurants will share this information if you call ahead. Spending five minutes reviewing a menu before you arrive lets you identify safe options without the pressure of making decisions while hungry and surrounded by tempting smells.

When nutritional information isn't available, look for restaurants that cook to order rather than relying on pre-prepared foods. Locally-owned establishments are often more willing to accommodate special requests because they're actually cooking your meal from scratch. Fast-food and fast-casual chains have less flexibility since they're essentially assembling pre-made components.

If you're traveling or don't have time to research, apps like MyFitnessPal and Nutritionix can help you look up sodium content on the spot. Many chain restaurants are already in these databases, giving you quick access to the numbers you need.

How to Talk to Your Server

Being upfront about your dietary needs makes everything easier. Don't wait until after you've ordered to mention restrictions—let your server know as soon as you're seated that you're following a low-sodium diet.

A simple script that works: "I'm following a low-sodium diet for health reasons. Could you ask the kitchen to prepare my meal without added salt, and bring any sauces on the side?" Most servers hear dietary requests regularly and won't bat an eye. For more complex modifications, consider calling the restaurant ahead of time so the kitchen can plan accordingly.

Don't hesitate to ask questions about how dishes are prepared. Even seemingly healthy options can hide sodium surprises—a baked potato might be rolled in salt before cooking, and grilled chicken is often seasoned with sodium-heavy spice blends. The more specific you are, the better your chances of getting a meal that actually fits your needs.

What to Order: Low-Sodium Options by Course

Knowing what to look for—and what to avoid—makes ordering faster and less stressful. Here's a quick reference you can use at any restaurant.

Appetizers

Better choices: Fresh fruit, raw vegetable crudités, house salads with oil and vinegar (dressing on the side), shrimp cocktail (skip the cocktail sauce or use sparingly), bruschetta with fresh tomatoes

High-sodium traps: Soups (often 800–1,200 mg per cup), nachos, mozzarella sticks, buffalo wings, bread baskets with salted butter, anything "loaded" or "smothered"

Main Courses

Better choices: Plain grilled chicken breast, fresh fish (baked, broiled, or steamed), lean steak without seasoning blend, grilled tofu, dishes described as "fresh" or "simply prepared"

High-sodium traps: Anything cured, smoked, or brined; dishes with cheese sauces; teriyaki or soy-glazed items; "blackened" preparations (heavy seasoning); anything "stuffed" (usually contains high-sodium fillings)

Sides

Better choices: Plain baked potato (add your own pepper and a small amount of butter), steamed vegetables without seasoning, fresh fruit, plain rice, side salad with oil and vinegar

High-sodium traps: French fries, onion rings, seasoned rice, creamed vegetables, coleslaw (dressing is sodium-heavy), bread rolls

Preparation Words to Know

Generally safer: Grilled, baked, broiled, steamed, roasted, fresh, plain

Usually high-sodium: Smothered, loaded, crispy, breaded, blackened, cured, smoked, pickled, marinated, teriyaki, au jus

For more guidance on building balanced meals with the right portions, check out our guide to creating a balanced plate.

Cuisine-by-Cuisine Guide

Different cuisines present different sodium challenges. Here's how to navigate the most common ones.

Asian Restaurants

Soy sauce is the main culprit here—a single tablespoon contains about 900 mg of sodium. Request dishes be prepared without soy sauce or MSG, or ask for sauce on the side so you control the amount. Steamed rice, steamed vegetables, and steamed dumplings are your safest bets. Sashimi (without soy sauce) is naturally low in sodium. Some restaurants offer low-sodium soy sauce if you ask.

Italian Restaurants

Steer clear of cured meats like prosciutto, salami, and pancetta—these are preserved with salt and contain extremely high sodium levels. Parmesan cheese is also sodium-dense. Instead, look for dishes with grilled chicken or fresh fish, and ask for pasta to be cooked in unsalted water. Marinara sauce is typically lower in sodium than cream-based sauces, but ask if they can use less salt in preparation.

Mexican Restaurants

Skip the chips and salsa (tortilla chips are usually salted, and salsa adds up quickly). Watch out for seasoned rice, refried beans (often made with salt and lard), and cheese-heavy dishes. Fajitas can be a good choice if you ask for the meat to be grilled without seasoning and load up on the fresh peppers and onions. Fresh guacamole and pico de gallo are relatively lower-sodium toppings.

American/Steakhouse

Request your steak or burger without seasoning—many restaurants use salt-heavy spice blends as standard preparation. Skip the bacon and cheese. Plain baked potato is one of the lowest-sodium sides you'll find anywhere. Steamed broccoli or asparagus without butter are good vegetable options.

Fast Food: Yes, You Have Options

Fast food isn't ideal for a low-sodium diet, but sometimes it's unavoidable. When you find yourself at a drive-through, these options are better than most:

Wendy's Plain Baked Potato: Just 40 mg of sodium (compared to 480 mg in their fries)

Chick-fil-A Grilled Nuggets: 85 mg of sodium (compared to 1,000+ mg in breaded nuggets)

McDonald's Fruit & Maple Oatmeal: 150 mg of sodium

Scrambled eggs at most breakfast spots: Around 120 mg

General fast-food strategies: Skip the cheese on burgers (saves 200–300 mg), ask for no salt on fries if you must have them, request sauces on the side (Chick-fil-A's Polynesian Sauce adds 110 mg; Subway's Sweet Onion Sauce adds 210 mg), and choose grilled over breaded whenever possible.

Flavor Without the Salt

Eating low-sodium doesn't mean eating bland food. When a dish needs more flavor, reach for these naturally low-sodium options instead of the salt shaker:

At the table: Fresh lemon or lime wedges, freshly ground black pepper, red pepper flakes, vinegar (balsamic, red wine, or apple cider)

Ask the kitchen for: Fresh herbs like basil, cilantro, or parsley; garlic; onion; citrus zest; a drizzle of olive oil

Many restaurants are happy to enhance your dish with these ingredients when you explain you're avoiding salt for health reasons.

Balance Restaurant Meals with Home Cooking

Even with the best strategies, restaurant meals will almost always contain more sodium than what you'd prepare at home. The key is balance—if you know you're dining out for dinner, keep breakfast and lunch lower in sodium to leave room in your daily budget.

For days when you're eating at home, Clean Eatz Kitchen's Low-Sodium Meal Plans take the guesswork out of managing your intake. Each meal is prepared with controlled sodium levels and comes with clear nutritional information, making it easy to track exactly what you're consuming. When you combine prepared meals at home with smart restaurant choices when dining out, maintaining a low-sodium lifestyle becomes much more sustainable.

For more ideas on preparing heart-healthy meals at home, our 10 Quick Heart-Healthy Meals article features recipes that keep sodium under 600 mg per serving.

Frequently Asked Questions

How much sodium should I eat per day?

The American Heart Association recommends no more than 2,300 mg daily, with an ideal limit of 1,500 mg for most adults—especially those with high blood pressure. A single restaurant entrée can easily contain 1,500–3,000 mg, so dining out requires planning.

What restaurant foods are highest in sodium?

The biggest offenders include soups (800–1,200 mg per cup), cured meats, soy sauce-based dishes, anything "smothered" or "loaded," bread and rolls, cheese-heavy dishes, and fried appetizers. A 2023 study found the average fast-food combo meal contains 1,695 mg of sodium.

How do I order low-sodium at Asian restaurants?

Request dishes without soy sauce or MSG, or ask for sauce on the side. Choose steamed rice, vegetables, or dumplings over stir-fried options. Sashimi is naturally low-sodium if you skip the soy sauce. Ask if low-sodium soy sauce is available.

What should I say to my server about low-sodium needs?

Be direct: "I'm following a low-sodium diet for health reasons. Could you prepare this without added salt and bring any sauces on the side?" Most restaurants accommodate dietary requests when asked clearly.

What are the best low-sodium fast food options?

Wendy's Plain Baked Potato (40 mg), Chick-fil-A Grilled Nuggets (85 mg), McDonald's Fruit & Maple Oatmeal (150 mg), and scrambled eggs (around 120 mg) are all reasonable choices. Skip cheese, request no salt on fries, and get sauces on the side.