How to avoid salt when eating out: A guide to low-sodium restaurant dining

December 22, 2025 •

3 min read

The average American consumes over 3,400mg of sodium daily, far exceeding health recommendations, with a significant portion coming from restaurant meals. Learning how to avoid salt when eating out is an empowering step towards better health, putting you in control of your intake, even when dining out.

Quick Summary

Managing sodium at restaurants requires knowing hidden sources, asking for special preparation, and making smarter menu selections. Simple requests for no added salt, sauces on the side, and grilled options can lead to much healthier, flavorful meals.

Key Points

Customize Your Order: Always ask for food to be prepared without added salt, seasoning salt, or MSG.
Sauces on the Side: Control your intake by limiting high-sodium sauces and dressings.
Choose Simple Preparations: Opt for grilled, baked, or steamed dishes over fried, cured, or smoked options.
Review the Menu Carefully: Look for menu items with ingredients known to be high in sodium, like soy sauce, bacon, and processed cheese.
Navigating Fast Food: Request unsalted fries, and order plain sandwiches with fresh vegetable toppings.
Carry Your Own Seasoning: Bring a small container of your favorite salt-free spice blend for ultimate control over flavor.

The Hidden Sodium Problem in Restaurants

Restaurants typically use high levels of salt, sugar, and fat to enhance flavor, a practice that leads to incredibly high sodium counts in many dishes. This is done to make food consistently flavorful and appealing to a wide audience. However, for those watching their sodium intake, this common practice can turn a single meal into a significant portion of their daily allowance. Even dishes that sound healthy, like salads, can be loaded with sodium from dressings, croutons, and cured meats. Understanding this systemic issue is the first step toward effectively managing your salt intake while dining out.

Practical Strategies for Navigating Menus

Taking control of your sodium consumption starts with how you approach the menu and communicate with your server. Here are some actionable strategies:

Ordering Customizations

Request "no added salt": Ask your server to have your food prepared without any added salt, seasoning salt, or MSG.
Sauces and Dressings on the side: This allows you to control the amount of high-sodium condiments you use. Opt for a simple olive oil and vinegar dressing instead.
Opt for simple preparations: Look for menu items that are baked, grilled, roasted, or steamed. Avoid dishes that are fried, pan-seared (which often uses a lot of salt), cured, pickled, or smoked.

Knowing High-Sodium "Red Flags"

Certain dishes and ingredients are almost always high in sodium. Be wary of these items and seek out better alternatives:

Canned Soups: Pre-made soups and broths are notoriously high in sodium.
Cured or Smoked Meats: Bacon, sausage, ham, and deli meats are sodium powerhouses.
Cheese: Processed cheeses, in particular, are often high in salt.
Condiments: Ketchup, mustard, and tartar sauce contain significant sodium.
Pre-Seasoned Items: These are often pre-salted to speed up cooking. Ask if something is prepared fresh or pre-seasoned.

Smart Choices for Different Cuisines

How to Eat Out Low Salt in Different Settings

Fast Food Restaurants

Order a plain sandwich: Skip the pickles, cheese, and special sauces. Request fresh toppings like lettuce, onion, and tomato.
Unsalted fries: Many places will make a fresh batch of fries without salt if you ask.
Stick to simple side dishes: Baked potatoes are a good low-sodium choice.

Asian Dining

Request no soy sauce or MSG: Both are extremely high in sodium. Ask for the sauce on the side or use a low-sodium soy sauce if available.
Choose dishes made to order: Many stir-fries and wok-cooked items can be customized.
Pick steamed rice: Double-check that it's prepared without added salt.

Mexican Restaurants

Choose tacos or tostadas: These often have lower sodium than enchiladas or dishes with lots of cheese sauce.
Ask for guacamole instead of refried beans: Refried beans are often high in sodium, while guacamole and corn tortillas are typically lower.

Comparison Table: Dining Options


High-Sodium Choice	Low-Sodium Alternative	Why the Change Matters
Cured Ham and Cheese Sandwich	Fresh Roasted Turkey Sandwich	Cured meats and cheese add unnecessary sodium; fresh meat is naturally low in sodium.
Fried Chicken with Gravy	Baked or Grilled Chicken Breast	Frying and salty gravies significantly increase sodium. Simple, unseasoned cooking methods are much healthier.
Chef's Salad with Bacon, Croutons, and Ranch	Salad with Grilled Chicken, fresh Veggies, Oil & Vinegar	Pre-made items and creamy dressings are high in sodium. Fresh, whole ingredients are best.
Cup of Soup	Side Salad with simple dressing	Most restaurant soups are broth-based and extremely salty. Salads offer low-sodium, nutrient-dense options.
Fried Rice	Steamed Rice	Fried rice is typically made with high-sodium soy sauce. Plain steamed rice is a blank canvas you can season yourself.

Your Salt-Free Survival Kit

For ultimate control, consider bringing your own tools to the table:

Carry your own spice blend: Keep a small container of your favorite salt-free seasoning or spice blend.
Pack individual packets of low-sodium dressing: If the restaurant doesn't offer suitable options, your own vinaigrette is a great backup.

Conclusion: Taking Back Control of Your Plate

Eating out doesn't have to sabotage your low-sodium goals. By becoming a proactive and informed diner, you can navigate menus with confidence. Requesting simple preparations, asking for sauces on the side, and being aware of hidden sodium sources are powerful tools. With a little forethought and a few simple strategies, you can enjoy the social and culinary pleasures of dining out while maintaining a healthy, low-sodium lifestyle. For more information on reducing your overall sodium intake, visit the CDC website.

Frequently Asked Questions

Restaurants often use high amounts of salt to enhance and standardize the flavor of their food, ensuring consistent taste across all dishes. This reliance on salt makes it challenging for those on a low-sodium diet.

Yes. Most restaurants are accustomed to special dietary requests. Politely ask your server to have your meal prepared without added salt. This is especially effective with dishes cooked to order.

Be cautious of cured, smoked, or pickled items, pre-made soups, heavily sauced dishes, and fried foods. These preparation methods and ingredients are often high in hidden sodium.

A plain grilled chicken sandwich (without special sauces or pickles) and a side of unsalted fries is a much better choice than typical menu items. You can also ask for fresh fruit instead of fries.

Not always. Restaurants often add salt to steamed vegetables and rice. Always specify that you want your vegetables steamed without salt and your rice steamed plain without added sodium.

Ask for lemon juice or vinegar to be served with your meal. You can also carry a small container of your own salt-free herbs and spices to add flavor.

Monosodium glutamate (MSG) is a flavor enhancer that contains sodium. Many restaurants, especially those serving Asian cuisine, use MSG. You can and should request your food to be prepared without it if you are watching your sodium intake.