Mastering Your Plate: How to Eat Out on a Low-Sodium Diet?

October 16, 2025 •

5 min read

With more than 70% of our dietary sodium intake coming from processed and restaurant foods, dining out can be a major challenge for those managing a low-sodium diet. However, with the right strategies and a proactive approach, you can learn how to eat out on a low-sodium diet? and enjoy social occasions without compromising your health.

Quick Summary

This guide provides practical strategies for managing sodium intake while dining at restaurants. It covers how to effectively communicate dietary needs to staff, customize meals across various cuisines, spot hidden sources of salt, and make smarter choices at fast-food establishments to maintain a low-sodium diet.

Key Points

Check Menus Online: Research nutritional information and call ahead to plan your low-sodium order.
Request No Added Salt: Be explicit when ordering, asking the kitchen to prepare your food without adding salt.
Sauces on the Side: Control your sodium intake by requesting sauces, dressings, and gravies on the side.
Prioritize Simple Preparations: Choose grilled, baked, or steamed dishes over heavily sauced, fried, or cured options.
Bring Your Own Flavor: Carry salt-free seasoning blends or rely on fresh herbs, citrus wedges, and vinegar for taste.
Beware of Hidden Sodium: Recognize that common restaurant items like cheese, condiments, and processed meats are often high in salt.
Practice Fast Food Hacks: Make smarter choices at fast-food restaurants by customizing orders and selecting plain, unprocessed items.

Dining out is often a social event and a pleasure, but for individuals on a low-sodium diet, it can feel like a minefield. Many restaurants use salt and other sodium-rich ingredients liberally to enhance flavor, and it can be difficult to know exactly what's in your food. The key is to be prepared, communicate effectively, and make informed choices to keep your intake in check. By learning how to navigate the menu and communicate with your server, you can enjoy a delicious meal without the health concerns associated with high sodium intake.

Plan Ahead and Do Your Research

Before you even step foot in a restaurant, a little preparation can go a long way. Many chains and modern eateries provide nutritional information on their websites.

Check the menu online

Review nutritional information: Look for menus that list sodium content per dish. This is the most reliable way to make informed decisions. Some apps, like MyFitnessPal, also have databases of restaurant nutrition.
Call ahead: If information isn't available online, call the restaurant during a non-peak time and speak with a manager. Ask if the kitchen can accommodate low-sodium requests and if they can prepare dishes without added salt.

Smart Ordering Strategies

When it's time to order, the way you communicate with your server is crucial. Being clear and specific about your needs will help the kitchen prepare a meal that meets your requirements.

Request no added salt: This is the most important request. Ask for your meal to be prepared with no salt, seasoned salts, or MSG. Be aware that this might not apply to all ingredients, especially if they are pre-made.
Sauces and dressings on the side: Request all dressings, gravies, and sauces to be served on the side. Many condiments and pre-made sauces are loaded with sodium.
Choose simple preparations: Opt for dishes that are grilled, baked, steamed, or broiled, and ask for them to be prepared with simple oil, lemon, or herbs instead of heavy, salty marinades.
Substitute wisely: Swap salty side dishes like french fries or mashed potatoes for fresh fruit or steamed vegetables. Ask for plain steamed rice instead of seasoned rice.

Navigating Specific Cuisines

Different cuisines have different sources of hidden sodium. Knowing what to watch for can help you make better choices.

Asian Cuisine

Avoid: Soy sauce, teriyaki sauce, miso, and seasoned rice.
Ask for: Steamed vegetables, plain steamed rice, and sauces on the side. Use low-sodium soy sauce or coconut aminos if available, or ask for lemon wedges for flavor.

Italian Cuisine

Avoid: Cured meats (pepperoni, salami), salty cheeses, and creamy sauces like alfredo.
Ask for: Pasta with a simple tomato sauce (request no added salt), grilled chicken or fish, and salads with oil and vinegar.

Mexican Cuisine

Avoid: Cheese dips (queso), seasoned meats, pickled vegetables, and seasoned rice.
Ask for: Tacos or burrito bowls with grilled, unseasoned meat, fresh lettuce, tomatoes, and onions. Use guacamole or fresh salsa instead of processed dips.

Unmasking Hidden Sodium

Beyond the obvious salt shaker, sodium can be lurking in unexpected places. Knowledge is your best defense.

Condiments: Ketchup, mustard, and BBQ sauce can be sodium traps. Ask for them on the side or bring your own low-sodium packets.
Bread and Bakery Items: Items like bread, biscuits, and tortillas often contain added salt. Stick to corn tortillas or limited quantities of bread.
Cheeses: Processed and aged cheeses are high in sodium. Limit your cheese toppings or request fresh, unsalted versions.
Canned and Pickled Items: Be mindful of pickles, olives, and certain canned ingredients in salads or other dishes.

Dining Out Comparison: High vs. Low-Sodium Choices

This table illustrates how a simple menu swap can make a big difference in sodium content, helping you stay on track with your diet.


High-Sodium Choice	Potential Sodium	Low-Sodium Swap	Potential Sodium Reduction
Hamburger with cheese, special sauce, and fries	~1500+ mg	Plain grilled chicken sandwich with lettuce, tomato, onion, and a side salad with oil & vinegar	Up to 1000+ mg
Bowl of Clam Chowder	~1200+ mg	House salad with fresh vegetables and oil & vinegar dressing	~800+ mg
Fried Chicken Strips with BBQ sauce	~1800+ mg	Plain grilled chicken breast	~1500+ mg
Chicken Teriyaki	~2000+ mg	Steamed chicken and vegetables with side of unsalted steamed rice	~1800+ mg
Pepperoni Pizza (2 slices)	~1000+ mg	Simple cheese pizza with vegetable toppings (limited cheese)	~500+ mg

The Flavor Factor: Enjoying Food Without Salt

Cutting sodium doesn't mean sacrificing flavor. Restaurants can often use alternative seasonings to create a delicious meal.

Herbs and Spices: Request fresh herbs like parsley, cilantro, or basil. Ask for a shake of black pepper or garlic powder.
Citrus: Lemon and lime wedges are an excellent way to add a bright, fresh flavor to grilled meats, fish, and vegetables.
Flavor Boosters: Some restaurants might have salt-free seasoning blends available. Don't be afraid to carry your own.

Conclusion: A Manageable and Enjoyable Experience

Eating out on a low-sodium diet is a skill that can be mastered with practice and preparation. By taking a proactive approach—researching menus, communicating your needs clearly, and choosing simple, fresh preparations—you can confidently enjoy meals at restaurants while staying on track with your health goals. Remember that balancing a restaurant meal with low-sodium eating at home can help keep your overall intake in check. For additional tips on managing your diet, consider consulting resources like the American Heart Association. With these strategies, you can savor your dining experience and take control of your plate, one delicious, low-sodium meal at a time.

Finding Lower Sodium Fast Food

Navigating the fast-food landscape can be especially challenging due to the high levels of sodium in most menu items. However, there are still ways to make smarter choices.

Check the nutrition facts: Most major fast-food chains offer nutritional information online or in-store. Use this to compare options and identify items with lower sodium counts.
Customize your order: For sandwiches, ask for no cheese, special sauces, or pickles. A plain grilled chicken sandwich is often a much better choice than a breaded and fried one.
Simple sides: Opt for a plain baked potato or a side salad with oil and vinegar instead of french fries.
Smart drinks and snacks: Stick with water, unsweetened iced tea, or soda, and opt for fruit or plain yogurt parfaits for snacks.

Frequently Asked Questions

Hidden sodium is often found in pre-made sauces, salad dressings, marinades, condiments like ketchup and mustard, processed cheeses, cured or smoked meats, and even in the bread and bakery items served.

Start by politely stating your dietary needs. For instance, say, 'I'm following a low-sodium diet. Can you please ask the chef to prepare my meal with no added salt?' Asking for sauces and dressings on the side is a specific, common request that is easy for staff to accommodate.

Instead of dishes with soy sauce or MSG, opt for steamed dishes like steamed chicken or fish with plain steamed rice and fresh vegetables. You can add flavor with lemon wedges or ask for fresh herbs.

No, while challenging, it is possible. Prioritize simple options like a plain baked potato, a side salad with minimal dressing, or a plain grilled chicken sandwich without cheese or sauce. Check the nutrition information for lower-sodium choices.

Focus on natural flavor enhancers. Ask for lemon or lime wedges, freshly ground black pepper, vinegar, or fresh herbs like parsley. Some restaurants may have salt-free seasoning blends available.

Cheese is often high in sodium. You should limit or avoid it. If you do opt for it, request less or ask if they have a fresh, low-sodium option. Be mindful that creamy and processed cheeses are particularly high in salt.

Always ask for salad dressing to be served on the side. This allows you to control how much you use. A simple oil and vinegar dressing is often a lower-sodium choice than creamy dressings.