Discover What Take-Out Food Is Low in Sodium

According to the World Health Organization, most populations consume far too much sodium, more than double the recommended amount. Finding what take-out food is low in sodium is crucial for managing your dietary intake, especially since over 70% of the sodium consumed by Americans comes from processed and restaurant foods.

Quick Summary

This article outlines a variety of low-sodium take-out options from different cuisines and popular fast-food chains. It provides actionable ordering tips for reducing salt and identifies hidden sources of sodium in restaurant meals.

Key Points

• Customize Your Order: Ask for no added salt, sauces on the side, and choose grilled or steamed proteins over fried or cured options.

• Check Nutrition Information: Look online or ask staff for nutritional details to find lower-sodium menu items before you order.

• Opt for International Cuisine Wisely: In Asian food, choose steamed rice and veggies over heavily sauced dishes. For Italian, go for tomato-based sauces over creamy ones.

• Embrace Fresh Flavors: Add flavor to your meals with fresh herbs, spices, lemon, or vinegar instead of relying on salt.

• Mind Your Sides: A plain baked potato, side salad with oil and vinegar, or fresh fruit are healthier, lower-sodium side options.

• Recognize High-Sodium Menu Terms: Avoid terms like 'cured,' 'brined,' 'teriyaki glazed,' and 'smothered,' which indicate high sodium content.

• Choose Simple Fast Food Items: Plain hamburgers, grilled chicken, and simple veggie sandwiches can be lower-sodium alternatives at fast-food restaurants.

Navigating Fast Food for Lower Sodium Options

While fast food is often high in sodium, many chains offer menu items that are surprisingly low in salt, especially with a few smart modifications. Customizing your order is key to making healthier choices.

Fast Food Menu Hacks

• Wendy's: Choose a plain baked potato (40mg sodium) over heavily salted fries (480mg). Adding a little black pepper and a minimal amount of sour cream or chives can provide flavor without a significant sodium boost.
• Taco Bell: A standard Crunchy Taco with beef contains about 310mg of sodium, a relatively low option for a quick snack. Opt for this over larger, cheesier menu items.
• Subway: The Veggie Delite sandwich is a reliable low-sodium option. To control sodium even further, ask for no added salt and opt for oil and vinegar instead of high-sodium dressings.
• Chick-fil-A: Grilled Chicken Nuggets have significantly less sodium (85mg) compared to the breaded version. Pair them with a side of fruit for a balanced meal.

Healthier Choices in International Cuisines

Many international dishes offer naturally low-sodium options, provided you know what to order and what to avoid. Asking for sauces on the side is a universal strategy for controlling your sodium intake.

Asian Cuisine

Stir-fries with garlic and vegetables are a great choice, but be mindful of the sauces. Ask for low-sodium soy sauce or none at all. Steamed items like rice, edamame, and vegetable dumplings are also good options. At Japanese restaurants, sashimi is a low-sodium choice; just be conservative with the soy sauce.

Italian Cuisine

Go for simple, tomato-based sauces over creamy, cheese-heavy alfredo sauces, which are often laden with salt. A simple pasta dish with garlic, olive oil, and fresh vegetables is a classic low-sodium choice. For pizza, opt for a thin crust and load up on fresh vegetable toppings, skipping salty cured meats like pepperoni.

Mexican Cuisine

While many Mexican dishes contain high-sodium components, you can order wisely. Choose whole pinto or black beans over refried beans, ask for plain steamed rice, and use fresh salsa and guacamole sparingly. Tacos with grilled, unseasoned meat on corn tortillas can also be a healthier choice.

Customizing Your Take-Out Order for Success

Beyond specific menu items, your ordering strategy is your most powerful tool for managing sodium when eating out.

A Simple Game Plan

1. Check Ahead: Many restaurants post nutritional information online. Use this to scout menu items before you go.
2. Request “No Added Salt”: Be direct with your server and ask for your meal to be prepared without extra salt during the cooking process.
3. Sauce on the Side: Always request dressings and sauces on the side. This allows you to control the amount you add to your dish.
4. Embrace Fresh Flavors: Ask for extra lemon, lime, herbs, and spices instead of salt to enhance flavor naturally.
5. Choose Grilled, Baked, or Steamed: These preparation methods typically add less sodium than frying, brining, or curing.

Comparison of Take-Out Items: High vs. Low Sodium

To illustrate the impact of your choices, here is a comparison table of common take-out options:

Meal Item (Chain)	Sodium (mg)	Alternative	Alternative Sodium (mg)
Breaded Chicken Nuggets (Generic)	>1,000	Grilled Chicken Nuggets (Chick-fil-A)	~85
6" Italian BMT Sub (Subway)	1,010	6" Oven Roasted Chicken Sub (Subway)	477
3 Slices Mega Meat Lovers Pizza (Domino's)	1,413	3 Slices Garden Vege Pizza (Domino's)	756
Large French Fries (Wendy's)	480	Plain Baked Potato (Wendy's)	~40

Conclusion: Making Informed Choices

Choosing low-sodium take-out is not about completely giving up your favorite foods, but about making informed, conscious decisions. By using strategies like checking menus online, customizing your order, and being mindful of high-sodium ingredients and preparation methods, you can enjoy the convenience of take-out while keeping your health goals on track. Small changes, like asking for sauces on the side or choosing grilled over fried options, can have a significant impact on your overall sodium intake. With these tips, eating out can remain a convenient and enjoyable experience, not a diet-busting hurdle.

For more in-depth nutritional information, consider exploring resources from the American Heart Association: https://www.heart.org

Frequently Asked Questions

What are some of the lowest sodium items at fast-food restaurants?

Some of the lowest sodium items at fast-food restaurants include a plain baked potato at Wendy's, grilled chicken nuggets at Chick-fil-A, and a Veggie Delite sandwich from Subway with no added salt or processed sauces.

How can I reduce sodium when ordering from an Asian take-out restaurant?

When ordering Asian take-out, you can reduce sodium by requesting steamed items, such as steamed vegetables and plain rice. Ask for sauces, like soy sauce, on the side so you can control the amount you use. Avoid high-sodium sauces like teriyaki, oyster, and black bean sauce.

Are Italian take-out options always high in sodium?

Not necessarily. While many Italian dishes can be high in sodium due to processed meats and cheese, you can choose healthier alternatives. Opt for simple pasta with garlic and olive oil or a thin-crust vegetable pizza, and ask for less cheese and no salty cured meats.

What can I do if a restaurant doesn't offer low-sodium options?

If a restaurant doesn't explicitly offer low-sodium options, you can still make smart choices. Ask your server how dishes are prepared and if they can be made with no added salt. Focus on simple preparations like grilled or baked proteins and steamed vegetables. You can also request a squeeze of lemon or lime to add flavor.

Can I eat a burger from a fast-food chain on a low-sodium diet?

Yes, you can eat a burger, but with some modifications. Order a plain burger patty with no cheese, bacon, or special sauces. Opt for fresh toppings like lettuce, tomato, and onion. This significantly reduces the sodium content compared to a standard, fully loaded burger.

What common restaurant foods are surprisingly high in sodium?

Many sauces, marinades, and dressings are surprisingly high in sodium. Processed or cured meats (like pepperoni and ham), canned vegetables, broths, and processed cheese also pack a lot of hidden salt. Even items that don't taste salty, such as some bread products, can contain high sodium levels.

How do I communicate my low-sodium needs effectively when ordering?

When ordering, be polite and clear with your server about your dietary preference. You can say something like, 'I'm watching my sodium intake, could you please ask the kitchen to prepare my meal with no added salt, and can I have the dressing on the side?'.