Dining Out Low Sodium: Tips & Food Options
You’ve been craving a night out—no cooking, no dishes, just good food and great company. But then it hits you: you’re on a low sodium diet, and suddenly, the thought of navigating restaurant menus feels like a minefield.
But guess what? Dining out low sodium doesn’t mean the days of visiting your favorite restaurants are over. And no, it doesn’t mean you’re doomed to a life of bland, sad salads—deliciousness is still on the menu! With a bit of planning and some helpful tips, you can still enjoy flavorful restaurant meals while keeping your sodium intake in check.
With the help of Stephanie M. Beaudette, M.Ed., RDN, a registered dietitian, I’ve put together this guide on how you can dine out without compromising on your low-sodium diet. Discover essential tips and a guide to the best and worst restaurant foods to consider on your next dining-out experience.
Medical Disclaimer: The information in this guide is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health care provider regarding any medical conditions or dietary concerns.
Why Order Lower Sodium Menu Items?
According to the American Heart Association, the average American consumes around 3,400 milligrams of sodium per day—more than double the recommended limit of 1,500 milligrams per day.
Why does it matter? Well too much sodium can sneakily contribute to serious health conditions like high blood pressure, heart disease, stroke, and chronic kidney disease. Not exactly the best news for your health goals, huh?
Salt causes your body to retain excess fluid, increasing blood volume and putting additional strain on your heart. It can also constrict blood vessels, further elevating blood pressure.
If you’re thinking, “Okay, I’ll just skip the table salt, and I’ll be good,” think again. Sodium lurks in all sorts of foods, including many restaurant dishes.
Salt undeniably enhances flavor, yes. But it doesn’t need to bear the full responsibility for a flavorful meal. You just need to know how to order smart and make substitutions. And when you do that, you’ll be well on your way to better heart health and overall wellness.
Navigating Menus for Dining Out Low Sodium
Lowering the sodium content of your meal isn’t as complicated as you might think. Sure, you might have to get comfortable being “that person” with the special requests, but honestly, don’t sweat it—servers are happy to help! Below are some tips for ordering low sodium meals at restaurants.
Plan Ahead Before Dining Out
If you are going to a new restaurant or new to following a low-sodium diet, you can plan ahead before dining out to review options. Restaurants with 20 or more locations are required to provide full nutritional information to guests, both online and in-house. Look for their Nutrition or Nutrition & Allergen Information link, often at the bottom of the page or next to the menu item.
When in doubt, you can always call ahead and ask about low sodium options. Many restaurants are happy to accommodate special requests, so don’t be afraid to ask.
Aim for 1,000 mg Sodium or Less
Aiming for 1000 mg of sodium or less when dining out can feel like a challenge, but making healthier choices at home the rest of the day can help you balance things out. Many restaurants list the nutrition facts for the entire meal as described on the menu. If there are options for sides or toppings, those might be listed separately, so keep an eye out—and maybe brush up on your math skills while you’re at it!
Avoid These High-Sodium Menu Items
High-sodium foods aren’t always obvious, so it’s important to know what to look for on a menu is important. Here are some of the most common types of food with excess sodium:
- Salad dressings
- Sauces, gravy, or creams
- Buns, breads, breadsticks, rolls
- Soups and broths
- Deli meats, hot dogs, sausage
- Cheese or cheese-based sauce
- Anything pickled or cured (like olives, pickles, sauerkraut)
- Fried or battered and fried foods (French fries, fried fish, onion rings)
- Asian-inspired dishes with soy sauce, hoisin, or fish sauce are very high in sodium
Tip: Skip the appetizers. Most appetizers are higher in sodium as they contain sauces and dips or are often breaded and fried.
Try These Low-Sodium Options
The lowest sodium options are often fresh menu items that are simply prepared, not processed or seasoned. Here are some examples:
- Fresh, whole foods like steamed vegetables, grilled fish, or chicken breast
- Whole grains like brown rice, quinoa, or whole wheat pasta
- Request sauces on the side, no added salt to cooked meats or fish
- Use balsamic vinegar, olive oil, or fresh lemon juice to season salads, vegetables, or meat
- Grilled, steamed, baked, or roasted foods
- Vegetarian options like bean-based soups, legume dishes, or grilled tofu
Tip: Choose side salads, baked sweet or russet potatoes with sour cream, or fresh steamed vegetables. Avoid French fries, mashed potatoes, and seasoned rice dishes—they’re usually higher in sodium.
Cuisine-Specific Challenges for Low Sodium Dining
Low-sodium meals vary by cuisine and restaurant type. One cuisine may have more options than another. Here are some general tips to reduce sodium in popular cuisines:
Asian-Inspired Restaurants
Asian restaurants use high-sodium sauces such as soy, hoisin, and fish sauce. While delicious, these sauces contribute to your meal’s overall sodium content. Asking for these on the side or for lower-sodium soy significantly reduces the amount of sodium in your meal.
Consider:
- Spring rolls
- Sushi
- Steamed rice and veggies
- Salmon
Avoid:
- Egg rolls, tempura, or dumplings
- Stir-fry dishes
- Fried rice
Pizza Joints
Let’s be real—asking you to cut out pizza completely would be a crime against humanity. Enjoying a slice (or two) every now and then is totally fair game! Just choose your toppings wisely.
Consider:
- Veggie toppings
- Pineapple
- Canadian bacon
Avoid:
- Pepperoni
- Sausage
- Bacon
- Extra cheese
Tip: Ask your server if they make homemade tomato sauce or if they use canned or jarred sauce, which tends to be higher in sodium.
Mexican-Inspired Restaurants
As with other cuisines, extra cheese, seasoned rice, and sides like salsa can add unwanted sodium. Try to avoid these extras and stick with lean protein options like fish or grilled chicken and vegetables.
Consider:
- Toppings like shredded lettuce, fresh tomato, avocado, sour cream, lime juice
- Fajitas with veggies and grilled chicken or steak
- Steamed brown rice
- Black beans
Avoid:
- Queso or cheese dip
- Fried or crispy tacos
- Refried beans
- Hot sauce or salsa with added salt or sodium
Breakfast & Brunch Eateries
Everyone loves a good brunch joint, but the options can be overwhelming. Stick with these suggestions to keep your sodium in check.
Consider:
- Eggs (poached, fried, scrambled)
- Omelets with veggies (skip added cheese and meats)
- French toast instead of pancakes
- Potatoes/hash browns (ask if they can be prepared without seasoning salt)
Avoid:
- Breads (sweet and toast varieties)
- Muffins (sweet and English)
- Breakfast meats (bacon, sausage)
- Lattes or milk-based coffee drinks (milk naturally contains sodium—limit if rest of meal is higher in sodium)
Hidden Sources of Sodium: Drinks & Dessert
Just when you think you’ve landed on a good low-sodium option, bam—here come the sneaky sodium traps: drinks and desserts!
Stick with water, tea, or coffee for your drink. This is such a simple way to save your sodium and calorie budget for the good stuff (aka your meal).
And don’t forget about those sneaky culprits: soft drinks, cookies, and other sweet treats. Sure, they might not seem like sodium offenders, but that soda could add 50-100 mg of sodium to your meal without giving you any real nutritional bang for your buck.
If you’re lucky, desserts like fresh fruit or sorbet might be on the menu. These are great options to satisfy your sweet tooth without adding unnecessary sodium.
Managing Sodium While Dining Out Frequently
Eating at home is the easiest way to take control of how much sodium ends up on your plate. My guide, Shake the Salt Habit: Easy Tips to Keep Your Body Happy and Healthy! is an excellent resource for significantly reducing the amount of sodium in your diet. But when you’re away from home for a while, a little planning can save the day.
Look for restaurant chains that offer lower-sodium options you enjoy, and grab some fresh fruit, veggies, unsalted nuts, or other easy-to-keep snacks from a local grocery store. That way, you’re not at the mercy of restaurant sodium levels—snack prep for the win!
Key Takeaways for Dining Out Low Sodium
Dining out is all about enjoying great food and good company. And yes, you can absolutely do that while sticking to a low-sodium diet!
A little planning goes a long way, like checking out nutrition facts online or asking for grilled, baked, or broiled options with sauces on the side. Focus on whole foods like grilled meats, steamed veggies, and baked potatoes, and skip the salty extras like dressings or bread.
The key is balance. On days you know you’ll be dining out, make lighter, lower-sodium choices at home to keep your overall intake in check. And remember, it’s okay to ask for what you need. Restaurants are used to it, and your health is worth it.
I hope dining out low sodium doesn’t feel as daunting now! With these tips, you can still enjoy delicious meals without worrying about your sodium intake. Dine out, dig in, and enjoy!