Eating low-sodium means limiting the sodium in your food, from table salt as well as salty sauces and ingredients. The Dietary Guidelines for Americans recommend that adults keep sodium under 2,300 mg a day, with lower limits for children under 14, and FDA says over 70% of dietary sodium comes from packaged and prepared foods.[1] Restaurants are a big part of that: in a CDC analysis of 2007–2008 national data, about a quarter of the sodium Americans ate came from restaurants, and restaurant food carried more sodium per calorie than food from stores.[2] So ask about sauces, broths, and seasoning before the dish is made.
Confirm certification, ingredients, and allergens with the restaurant. For severe allergies, speak to staff in person before ordering; menu descriptions and SeEat are not a safety guarantee.
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What to order
- Steamed, grilled, or roasted fish, chicken, or tofu with sauces and dressings on the side, so you decide how much to use.[1]
- Vegetables or fruit as the side, with no salt added.[3]
- Salads with oil and vinegar or lemon, without bacon, olives, or extra cheese
- A smaller portion or a shared main — splitting a meal is one of CDC’s tips for eating out with less sodium.[3]
- In New York City, pass on or share chain-menu items marked with the salt-shaker warning icon.[4]
Asian restaurants: soy sauce, fish sauce, and broths
Many Chinese, Japanese, Korean, Thai, and Vietnamese dishes get their savory depth from salty seasonings and long-simmered broths. Steamed dishes and sauce-on-the-side orders usually give you the most control.
What to check
- Soy sauce, fish sauce, miso, oyster sauce, and bean pastes in stir-fries, dipping sauces, and marinades.
- Noodle soups such as ramen and pho: soups rank among the top sodium sources in CDC data, so leaving some of the broth is one option.[2]
- Pickled vegetables and kimchi served as side dishes.
Questions for the restaurant
- Can the sauce come on the side, or can the kitchen use less soy sauce?
- Is MSG or a seasoning powder added, and can it be left out?
- Is there a steamed version of this dish?
Delis, sandwiches, and pizza: count the salty layers
Sandwich shops and pizzerias stack several salty foods into one item: bread, cured meat, cheese, and sauce. Each layer is worth a question.
What to check
- Cold cuts, ham, salami, pepperoni, and bacon: CDC advises choosing fresh meat rather than cured, salted, or smoked meat when possible.[3]
- Extra cheese, olives, and pickles on top of an already salty base.
Questions for the restaurant
- Is there a fresh-roasted meat or vegetable filling instead of cold cuts?
- Can you go light on the cheese and leave off the pickles and olives?
- Can I see the nutrition information, including sodium, for this sandwich or pizza?
Frequently asked questions
Where does sodium hide in restaurant food?
In a CDC analysis, bread and rolls, cold cuts and cured meats, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes, and savory snacks supplied 44% of the sodium Americans ate.[2] FDA names pickles and soy sauce as high-sodium foods, and notes that bread, eaten several times a day, adds up.[1] Fish sauce, miso, brines, and marinades are worth asking about as well.
Does MSG count toward sodium?
Yes, it contains sodium. FDA lists monosodium glutamate among food additives that contain sodium, along with baking soda, sodium nitrite, and sodium benzoate.[1] When you order, ask about both: whether the kitchen adds salt or MSG, and whether a seasoning blend or stock powder goes in.
How much sodium can a single restaurant dish have?
Sometimes a full day’s worth. NYC Health requires chains with 15 or more locations nationwide to flag items with at least 2,300 mg of sodium using a salt-shaker icon.[4] That matches FDA’s Daily Value for sodium of less than 2,300 mg a day, so one flagged item reaches the whole day’s reference amount.[1] Outside New York, ask for the chain’s nutrition information and compare sodium across two or three dishes.
What if I follow a sodium limit for blood pressure or kidney disease?
Follow the limit your clinician or registered dietitian gives you; this guide does not set targets for medical diets. When you order, say you need the dish made with as little salt as possible, and ask for the nutrition information if the restaurant has it.
Related guides
Sources
- U.S. Food and Drug Administration. Sodium in Your Diet. Accessed
- Centers for Disease Control and Prevention (MMWR). Vital Signs: Food Categories Contributing the Most to Sodium Consumption — United States, 2007–2008. Accessed
- Centers for Disease Control and Prevention. Tips for Reducing Sodium Intake. Accessed
- NYC Health. Heart Disease: Choose Less Sodium. Accessed