Quick Answer: Many restaurant meals contain 1,500–3,000 mg of sodium, which can equal or exceed a full day’s recommended intake. If you're trying to keep sodium lower when dining out, it can help to check nutrition information ahead of time, ask for dishes without added salt, request sauces on the side, and choose grilled or steamed options instead of fried foods. Most restaurants will accommodate your needs if you communicate clearly with your server.
Last updated: March 20, 2026
Why Sodium Matters When You're Eating Out
If you're trying to manage blood pressure or follow a low-sodium diet, eating out can make it harder to stay within recommended sodium limits. 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 give some perspective, a French dip sandwich from a popular chain can contain around 3,600 mg of sodium, exceeding the daily target in a single meal.
The problem isn't just the salt shaker.
About 70% of the sodium in our diets comes from processed, packaged, and restaurant foods, hidden in everything from bread to salad dressings to the seasoning blends used on grilled meats.
The good news is that 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 is Key
Planning ahead can make it easier to keep sodium intake lower when dining out. Many chain restaurants publish nutrition information online, and some independent restaurants may be able to share details if you call ahead.
Taking a few minutes to review a menu beforehand can help you identify lower-sodium options before you arrive, rather than deciding while hungry and faced with a tempting menu.
When nutrition information isn’t available, it can help to choose restaurants that cook meals to order rather than relying heavily on pre-prepared foods. Locally owned establishments may sometimes be more flexible with special requests since dishes are often prepared from scratch. Fast-food and fast-casual chains may have less flexibility because many menu items are assembled from pre-prepared 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.
Communicating Dietary Needs at Restaurants
Being upfront about your dietary needs makes everything easier. Rather than waiting until after you’ve ordered, it can help to mention your preferences when you first speak with your server.
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 have hidden sodium surprises—a baked potato might be rolled in salt before cooking, and grilled chicken is often seasoned with sodium-heavy spice blends.
What to Order: Low-Sodium Options by Course
Knowing what to look for—and what to limit—can make ordering easier and less stressful. The guide below offers general examples you can use at many restaurants.
Appetizers
Often lower in sodium: Fresh fruit, raw vegetable crudités, house salads with oil and vinegar (dressing on the side), shrimp cocktail (use the cocktail sauce sparingly), bruschetta with fresh tomatoes
Often higher in sodium: Soups (often 800–1,200 mg per cup), nachos, mozzarella sticks, buffalo wings, bread baskets with salted butter, anything "loaded" or "smothered"
Main Courses
Often lower in sodium: Plain grilled chicken breast, fresh fish (baked, broiled, or steamed), lean steak without seasoning blend, grilled tofu, dishes described as "fresh" or "simply prepared"
Often higher in sodium: 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
Often lower in sodium: Plain baked potato (add your own pepper and a small amount of butter), steamed vegetables without added seasoning, fresh fruit, plain rice, side salad with oil and vinegar
Often higher in sodium: French fries, onion rings, seasoned rice, creamed vegetables, coleslaw (dressing can be sodium-heavy), bread rolls
Food Prep: Words to Know
Often lower in sodium: Grilled, baked, broiled, steamed, roasted, fresh, plain
Often higher in sodium: Smothered, loaded, crispy, breaded, blackened, cured, smoked, pickled, marinated, teriyaki, au jus.
Cuisine-by-Cuisine Guide
Different cuisines can present different sodium challenges. Knowing what to look for may make it easier to choose lower-sodium options when dining out.
Asian Restaurants
Soy sauce is often a major source of sodium—a single tablespoon can contain around 900 mg. Consider asking if dishes can be prepared without soy sauce or MSG, or request sauces on the side so you can control the amount used. Steamed rice, steamed vegetables, and steamed dumplings are often lower-sodium choices. Sashimi (without soy sauce) is naturally low in sodium, and some restaurants may offer low-sodium soy sauce upon request.
Italian Restaurants
Cured meats such as prosciutto, salami, and pancetta tend to be high in sodium because they are preserved with salt. Parmesan and other aged cheeses can also contain significant sodium. Instead, consider dishes featuring grilled chicken or seafood.
Mexican Restaurants
Tortilla chips and salsa can add sodium quickly, especially when eaten before the meal arrives. Seasoned rice, refried beans, and cheese-heavy dishes may also contain higher sodium levels. Fajitas can be a reasonable option if you ask for the meat to be grilled with minimal seasoning and focus on the fresh peppers and onions.
American/Steakhouse
Steaks and burgers are frequently seasoned with salt-heavy spice blends before cooking, so you may want to request them without added seasoning. Skipping bacon and cheese can also help reduce sodium. Steamed vegetables such as broccoli or asparagus, especially without added butter or seasoning, can also be good choices.
Fast Food: You Do Have Options
Fast food can be challenging on a low-sodium diet, but there are still some options that tend to contain less sodium than typical menu items.
Plain Baked Potato: 40 mg of sodium (compared to 480+ mg in fries)
Grilled chicken nuggets: 440 mg of sodium (compared to 1,210 mg in breaded nuggets)
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, 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 that you're avoiding salt for health reasons.
Balance Restaurant Meals with Home Cooking
Even with careful choices, restaurant meals often contain more sodium than meals prepared at home. One helpful approach is to think about balance—if you know you’ll be dining out for dinner, keeping breakfast and lunch lower in sodium can help you stay closer to your daily target.
On days when you’re eating at home, planning meals in advance can make sodium intake easier to manage. Options like Clean Eatz Kitchen's Low-Sodium Meal Plans take the guesswork out of managing your sodium 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. Because a single restaurant entrée can contain 1,500–3,000 mg of sodium, eating out often requires a bit of planning.
What restaurant foods are highest in sodium?
Some of the highest-sodium restaurant foods include soups (often 800–1,200 mg per cup), cured meats, soy sauce–based dishes, items described as “smothered” or “loaded,” bread and rolls, cheese-heavy dishes, and fried appetizers.
How do I order low-sodium at Asian restaurants?
It can help to request dishes prepared without soy sauce or MSG, or ask for sauces on the side so you can control how much is used. Choosing steamed rice, vegetables, or dumplings instead of stir-fried dishes may also reduce sodium. Sashimi is naturally low in sodium if you skip the soy sauce, and some restaurants offer low-sodium soy sauce if you ask.
What should I say to my server about my low-sodium needs?
Being clear about your preferences can help. For example:
“I’m trying to follow a low-sodium diet for health reasons. Would it be possible to prepare this without added salt and serve any sauces on the side?” Most restaurants accommodate dietary requests when asked clearly.
Disclaimer: This article is for educational purposes only and does not replace medical or personalized nutrition advice.
