Updated 01/02/2016 RESTAURANT NUTRITION INFORMATION* 1
SalTrax™
Sandra Parkington, MPH, RN
Author: “How to Keep Track of Your Salt Intake: Easy as 1 – 2 – 3”
Points = SalTrax Points
RESTAURANT / WEBSITE / BEST OPTIONS FOR LOWER SODIUMRemember:
- To say “No Added Salt or Seasoning”
- To bring your own salad dressing, use lemon or use vinegar
- To count added items and beverages
- At dinner, ask for lunch-size portions
Applebee’s / /
- House salad (No dressing) – 400 mg (4 Points)
- Oriental dressing – 85mg (1 Point)
- Regular Baked Potato (plain) – 170 mg (2 Points)
- Broccoli side – 210 mg (2 Points)
- Oriental Chicken Salad, lunch size w/ dressing– 670 mg (7 Points)
- Thai Shrimp Salad, lunch size w/dressing - 730 mg (7 Points)
Chili’s /
CLICK: Download Fact Sheets: Chili’s Nutrition (PDF) at bottom of page /
- Sweet & Smoky Burger, Sub Black Bean Patty (no sides) – 540 mg (5 Points)
- Terlingua Chili Soup-Cup – 530 mg (5 Points)
- Southwest Chicken Soup-Cup – 660 mg (7 Points)
- Side Salad House (No dressing) – 220 mg 2 Points)
Chipotle / /
- 3 Soft Corn Tortillas – 30 mg (1 Point) with
- or 4 oz Chicken – 310 mg (3 Points)
- or Fajita Vegetables – 170 mg (2 Points)
- Romaine Lettuce – 0 mg (0 Points)
Claim Jumper
Claim Jumper, cont. /
/
- Chinese Chicken Salad (No dressing)– 484 mg (5 Points)
- Small Green Salad (No dressing) – 293 mg (3 Points)
- Spinach Salad (No dressing) – 390 mg (4 Points)
- Baked Sweet Potato – 267 mg (3 Points)
- BBQ Chicken Salad (Lunch, No dressing) – 518 mg (5 Points)
- Street Tacos, Chicken – 632 mg (6 Points)
Daphne’s / /
- Tabouli– 220 mg (2 Points)
- Moroccan Carrot-Walnut Salad – 240 mg (2 Points)
- Street Pita - Grilled Chicken (Plain)– 540 mg (5 Points)
- Street Pita - Fresh-Carved Gyros (Plain) – 640 mg (6 Points)
- Salmon Plate(with seasoned rice and fire-roasted vegetables) – 710 mg (7 Points)
Denny’s / /
- Senior Fit Fare Loaded Veggie Omelet – 650 mg (7 Points)
- Senior Grilled Chicken – 710 mg (7 Points)
IHop / /
- 55+ Omelet (w/o cheese or ingredients) – 310 mg (3 Points)
- Strawberry Stuffed French Toast – 380 mg (4 Points)
- Two fried eggs – 160 mg (2 Points)
- Two sausage – 270 mg (3 Points)
- Simple & Fit Vegetable Omelet with fruit – 745 mg (7 Points)
In ‘N Out / /
- Hamburger “Protein Style” – Lettuce & Tomato
No sauce, with Mustard & Ketchup – 450 mg (5 Points)
Island’s / /
- Junior Wave Burger (Plain, No Sides) – 380 mg (4 Points)
- Gremmie Garden Salad w/Ranch – 330 mg (3 Points)
- Side Small Chili 3 oz. – 310 mg (3 Points)
- Mahi Mahi Island Taco with sides – 660 mg (7 Points)
Jack in the Box / /
- Taco, Regular, (one) – 360 mg (4 Points)
- Egg Roll (one) – 320 mg (3 Points)
- Chicken Nuggets (5 pc) – 600 mg (6 Points)
- Jr. JackTMor Hamburger (plain)– 610 mg (6 Points)
Jersey Mike’s / /
- #6 Roast Beef & Provolone in a tub – 390 mg (4 Points)
- Southwest Black Bean Soup (8oz) – 450 mg (5 Points)
- Chef Salad (No dressing) – 635 mg (6 Points)
- #7 Kid’s meal Turkey Breast & Provolone on Wheat – 680 mg (7 Points)
Marie Callender’s / /
- Cup, Hearty Vegetable Soup – 60 mg (1 Point)
- Shrimp Skewer – 120 mg (1 Point)
- Side Dinner Salad – 210 mg (2 Points)
- Cup, Navy Bean Soup – 340 mg (3 Points)
- Avocado Shrimp Stack – 450 mg (5 Points)
McDonald’s / /
- Hamburger – 490 mg (5 Points)
- Filet ‘O Fish – 590 mg (6 Points)
- McChicken – 650 mg (7 Points)
- Premium Southwest Salad without chicken or dressing – 190 mg (2 Points)
- Chicken McNuggets 4 piece with honey – 360 mg (4 Points)
- Fruit & Yogurt Parfait – 80 mg (1 Point)
Mimi’s Cafe / /
- Le Duet House Salad (No dressing) – 280 mg (3 Points)
- Half Hand Pulled Chicken Salad Croissant –
- Roasted Chicken Crepes – 558 mg (6 Points)
- Hand Pulled Chicken Salad Croissant – 614 mg (6 Points)
- Tomato Basil, Cup – 657 mg (7 Points)
- Quiche Florentine – 737 mg (7 Points)
Olive Garden / /
- Famous House Salad (one serving without dressing) – 250 mg (3 Points)
- Grilled Chicken Salad Topper – 240 mg (2 Points)
- Soup: Pasta e Fagioli (one serving) – 620 mg (6 Points)
- Herb Grilled Salmon –570 mg (6 Points)
Outback Steakhouse / / *Sodium content is not listed in their online information
Panera / /
- Ancient Grain, Arugula & Chicken Salad (No dressing) – 300 mg (3 Points)
- ½ Roasted Turkey & Avocado BLT on Sourdough – 480 mg (5 Points)
- ½ Chicken Cobb with Avocado salad (No dressing) – 490 mg (5 Points)
- Asian Sesame Chicken Salad (No dressing) – 520 mg (5 Points)
- Vegetarian Creamy Tomato Soup, Cup – 510 mg (5 Points)
- ½ Tuna Salad Sandwich on Honey Wheat – 550 mg
- ½ Roasted Turkey, Apple & Cheddar Sandwich – 630 mg(6 Points)
Rubio’s
Rubio’s, cont. /
/
- Side of Black Beans – 380 mg (4 Points)
- The Original Fish Taco® (corn tortilla) - 390 mg (4 Points)
- Chopped Salad with dressing – 420 mg (4 Points)
- Two Grilled Pacific Mahi Mahi Tacos (corn tortilla) – 400 mg (4 Points)
- Langostino Lobster Taco (corn tortilla) – 470 mg (5 Points)
Seasons 52 / /
- Asian -Glazed Grilled Chicken Skewers – 370 mg (4
- Blistered Shishito Peppers – 410 mg (4 Points)
- Warm California Golden Beet salad – 440 mg (4 Points)
- Warm Mushrooms & Arugula salad – 540 mg (5 Points)
- ½ Cedar-Plank Roasted Salmon - 440 mg (4 Points)
- Grilled Garlic Pesto Chicken Flatbread – 610 mg (6 Points)
Subway / /
- Salad – Veggie Delite – 75 mg (1 Point)
- Veggie Delite Mini (No cheese) – 190 mg (2 Points)
- Six inch sub Veggie Delite (No cheese) – 280 mg (3 Points)
- Salad – Oven Roasted Chicken Breast (No dressing) –
- Turkey Breast Mini (No cheese) – 380 mg (4 Points)
- Poblano Corn Chowder – 560 mg (6 Points)
TGIFriday’s
TGIFriday’s, cont. /
/
- House Salad w/Bread Stick (add choice of dressing) – 280 mg (3 Points)
- Pomegranate Vinaigrette – 100 mg (1 Point)
- Lunch Grilled Chicken Cobb Salad (No dressing) – 530 mg (5 Points)
- Lunch Harvest Apple Chicken Salad (No dressing) –
- Ahi Tuna Crisps – 640 mg (6 Points)
- Bourbon Barrel Mahi Mahi – 610 mg (6 Points)
Which Wich? / /
- Bag 6 Vegetarian Caprese – 295 mg (3 Points)
- Bag 9 Classics Egg Salad – 326 mg (3 Points)
- Bag 5 Seafood Tuna – 419 mg (4 Points)
- Bag 6 Vegetarian Black Bean Patty –469 mg (5 Points)