Nutrition Diet: How can I eat out on a low-sodium diet?

October 20, 2025 •

5 min read

A 2023 study found that the average fast-food combo meal contains over 74% of the daily recommended sodium intake, highlighting the challenge of managing your intake away from home. But with the right strategies, learning how can I eat out on a low-sodium diet? becomes a manageable and enjoyable part of your lifestyle.

Quick Summary

Learn effective strategies for managing your sodium intake when dining out. This guide covers how to prepare for restaurant visits, communicate with staff, make informed menu choices, and balance restaurant meals with home cooking.

Key Points

Plan ahead: Research menus and nutritional information online before you go to the restaurant to find low-sodium options and identify potential sodium sources.
Communicate clearly: Inform your server politely and specifically about your low-sodium diet and ask for no added salt, marinades, or high-sodium seasonings.
Ask for sauces on the side: Request that all sauces, dressings, and gravies be served on the side to control how much you consume. Opt for simple oil and vinegar or fresh lemon juice.
Choose simple preparations: Select dishes that are grilled, baked, or steamed rather than fried, battered, cured, or smoked, as these methods often involve less added salt.
Avoid high-sodium items: Steer clear of soups, processed deli meats, most cheeses, and heavily seasoned menu items. Ask for plain steamed rice or a baked potato as a side.
Balance your day: If you know you will be eating out, make sure to eat very low-sodium meals at home for the rest of the day to balance your overall intake.

Dining out can be a significant challenge for those managing a low-sodium diet, as restaurant meals are notoriously high in sodium, often containing far more than home-cooked food. Sodium levels are high not just because of the table salt added during cooking, but also due to high-sodium sauces, marinades, and processed ingredients used for flavor and preservation. By understanding where sodium hides and how to communicate your needs effectively, you can continue to enjoy social dining without compromising your health goals.

Planning Your Low-Sodium Restaurant Visit

Preparation is key to a successful and delicious low-sodium dining experience. Taking a few proactive steps before you even leave home can dramatically increase your chances of finding a satisfying and safe meal.

Research Menus Online: Many chain restaurants and even some independent establishments post nutritional information on their websites. This allows you to check sodium content in advance and identify potential low-sodium options. Look for items that are prepared simply, such as grilled fish or steamed vegetables.
Choose the Right Restaurant: While any restaurant can be a challenge, some offer more flexibility than others. Independent restaurants that cook dishes to order are often more accommodating to special requests than large chains or fast-food joints that rely heavily on pre-made ingredients and sauces. Certain cuisines, like traditional French or Mediterranean, may also rely less on salt than others, like some Asian or Mexican dishes that heavily feature soy sauce, miso, or seasoned rice.
Use Nutrition Apps: Consider using smartphone apps like MyFitnessPal or Nutritionix, which can help you track sodium content in various restaurant meals. These tools can be invaluable for estimating the sodium in dishes and keeping an eye on your daily intake.
Make Reservations During Off-Peak Hours: If you're dining at a busy restaurant, consider making your reservation during a less crowded time. The kitchen staff will be under less pressure and may be better equipped to handle your special request for a low-sodium meal.

Communicating with Restaurant Staff

Don't be afraid to speak up about your dietary needs. Most restaurants are accustomed to accommodating special requests, especially concerning allergies or dietary restrictions. Politeness and clarity are your best tools.

Inform Your Server Upfront: When you are seated, tell your server that you are following a low-sodium diet and need your meal prepared without added salt or seasonings. A polite and direct request is usually well-received.
Ask for Sauces and Dressings on the Side: This simple request gives you complete control over how much sodium you add to your meal. You can use a small amount of sauce sparingly or skip it altogether. Opt for simple vinaigrettes (oil and vinegar) or a fresh squeeze of lemon or lime instead.
Request Simpler Preparation Methods: Ask for your meat or fish to be grilled, baked, or steamed with no added salt, butter, or marinades. Similarly, request plain steamed vegetables or a plain baked potato instead of heavily seasoned or processed sides.

Mastering the Menu at Any Restaurant

Even without nutritional information, knowing which items to choose and which to avoid can help you navigate any menu successfully.

Identifying High-Sodium Culprits

Cured, Smoked, or Pickled Items: Processed meats like bacon, ham, sausage, pepperoni, and cured or smoked fish are almost always high in sodium. This also applies to pickled items like olives and pickles.
Soups and Broths: Restaurant soups and broths are often loaded with sodium for flavor. It's best to avoid them entirely unless you can confirm they are made fresh with no added salt.
Sauces and Marinades: Soy sauce, teriyaki, miso, barbecue sauce, and many gravies are sodium bombs. Even cream sauces like alfredo can be high in salt.
Cheese: Hard and processed cheeses are high in sodium. Ask for less or no cheese on your dishes.
Bread and Baked Goods: Many restaurant rolls, buns, and breadsticks contain added salt. Opt for plain items if possible.

Choosing Low-Sodium Alternatives

Plain Proteins: Select grilled, baked, or roasted fish, chicken, or lean meat without sauce or seasoning.
Fresh Vegetables: Ask for plain, steamed vegetables with no salt added.
Simple Starches: Order a plain baked potato or plain steamed rice instead of seasoned or fried versions.
Salad with Care: A simple house salad is a good option, but be mindful of toppings. Skip salty add-ons like bacon bits, cheese, and croutons, and get the dressing on the side.

Comparison of High vs. Low-Sodium Options


High-Sodium Choice	Lower-Sodium Alternative	Sodium Reduction Strategy
Chinese Food: Chicken stir-fry with soy sauce	Chinese Food: Plain steamed chicken and veggies, sauce on the side	Ask for no soy sauce or MSG; use minimal sauce, or add your own low-sodium soy sauce if available.
Italian Food: Pasta with red sauce and sausage	Italian Food: Pasta with olive oil, fresh herbs, and grilled chicken	Request a simple olive oil or fresh tomato sauce with no salt added and no cured meats.
Mexican Food: Seasoned rice, refried beans, and cheese dip	Mexican Food: Plain steamed rice, black beans, and fresh toppings like avocado and salsa fresca	Ask for plain steamed rice and black beans; skip the cheese, queso, and other high-sodium toppings.
Fast Food: A cheeseburger with fries	Fast Food: A plain grilled chicken sandwich (no sauce/cheese) and a side baked potato	Customize your order to remove cheese, sauces, and salty sides. Use nutritional information to find the best options.
Deli: Turkey and cheese sandwich with chips	Deli: Fresh roasted turkey sandwich on plain bread with fresh veggies, skip the cheese, and choose a side salad with oil and vinegar	Avoid processed deli meats and cheese. Choose fresh roasted options and low-sodium sides.

Conclusion

Eating out on a low-sodium diet requires preparation and confidence, but it is certainly achievable. By researching restaurants beforehand, communicating clearly with your server, and making informed menu choices, you can enjoy dining out without jeopardizing your health goals. Remember to choose simple preparations, ask for sauces on the side, and don't be afraid to ask questions about how your food is made. The key to success is balance—if you know you're eating a high-sodium meal out, balance your intake by preparing low-sodium meals at home for the rest of the day. With these strategies, you can confidently navigate any restaurant menu and savor your meal with peace of mind. A little planning goes a long way towards a healthier, happier you.

For more information on reducing sodium in your diet, see the American Heart Association's guide on reducing sodium in your diet.

Frequently Asked Questions

When you are seated, politely inform your server that you are on a low-sodium diet and would appreciate if your meal could be prepared without added salt. Be specific about your requests, such as asking for sauces on the side or choosing simple preparations.

Restaurants that feature simple, fresh preparations are often best. Mediterranean and traditional American steakhouses can work well if you focus on grilled meat or fish and ask for no salt. Indian and Thai cuisine can be good if you specify no salt and avoid high-sodium sauces.

Check the nutritional information on the restaurant's website or app and compare options. Opt for plain, grilled items like a baked potato or grilled chicken nuggets without sauces. Skip cheese and other high-sodium toppings, and ask for unsalted fries.

Yes, many sources of sodium are not obvious. Watch out for condiments like ketchup and mustard, processed meats, salad dressings, and even some sodas. Flavored broths, marinades, and many baked goods also contain high levels of sodium.

In cases where a restaurant cannot make a low-sodium meal, consider choosing a simple appetizer like a side salad with oil and vinegar, or a dessert like fresh fruit or sherbet. If necessary, you can enjoy a beverage and a small snack before or after you leave.

Yes, many people on low-sodium diets carry their own salt-free seasonings or a salt substitute. This is a great way to add flavor to your meal once it arrives, ensuring you have complete control over your sodium intake.

No, it is not. Many items labeled as 'healthy' or a 'salad' can still be loaded with sodium from dressings, toppings like cheese or croutons, and other additions. Always check nutritional information if available or ask your server directly.