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Posted on 2nd January, by Aaron Shelley in Tips. Comments Off



The big problem with this list is that even the lower sodium alternatives are still LOADED with salt and often times tons of saturated fat. My best advice, skip these places altogether!

#8: Saltiest Pasta: Ruby Tuesday Mediterranean Shrimp Pasta


3,737 mg sodium, 1,102 calories, 65 g fat ,

SODIUM EQUIVALENT: 10 Large Orders of McDonald’s French Fries 

Congratulations, Ruby Tuesday! This dish makes our list for the second year in a row. How the chain manages to infuse a pasta dish with nearly two teaspoons of pure salt is beyond me. I just know that they’re good at it. The chain makes only one pasta dish with fewer than 2,000 mg of sodium (almost an entire day’s worth!), and it has only two pasta dishes with fewer than 3,000 mg. The other four pasta dishes on the menu each have more than 3,000 mg.


Spaghetti Squash Marinara


836 mg sodium, 257 calories, 12 g fat



#7: Saltiest Mexican Entrée: On the Border Dos XX Fish Tacos


3,740 mg sodium, 2,150 calories, 144 g fat (31 g saturated)


SODIUM EQUIVALENT: 275 Tortilla Chips


There’s not a single redeeming quality about these fish tacos. For starters, they pack more nearly two days’ worth of sodium between their soft tortilla shells. Follow that up with more than a day’s worth of calories (we’re talking nearly 8 McDonald’s cheeseburgers’ worth), and as much saturated fat as you’ll find in 31 strips of bacon. Just say no.


FAT FRENZY: Like sodium, some fat is good for you. But the gratuitous amount of fat drenching restaurant dishes across the country isn’t good for anyone—with the sole exception of corporate food industry big-wigs. Prepare to be shocked by this comprehensive list of the Fattiest Foods in America.


Jalapeño BBQ Salmon


1,220 mg sodium, 590 calories, 21 g fat (6 g saturated)



#6: Saltiest Starter: Applebee’s Chili Cheese Nachos


1,680 calories, 107 g fat (40 g saturated, 2.5 g trans), 4,270 mg sodium


SODIUM EQUIVALENT: 18.5 orders of Taco Bell’s Cheesy Nachos!


The fundamental problem with nachos is that most of the ingredients are already fully sodium-saturated foods. Chili, cheese sauce, tortilla chips, and salsa are all notoriously high in sodium, so together they create a perfect storm of blood-pressure spiking, waistline-expanding damage. Pair all of that with Applebee’s mammoth portion size, and you’re looking at roughly two days’ worth of sodium.



Classic Wings, Southern Barbecue


660 calories, 35 g fat (9 g saturated), 1,060 mg sodium



5. #5: Saltiest Breakfast: IHOP Thick-Cut Bone-In Ham & Eggs


1,170 calories, 61 g fat (19 g saturated), 4,310 mg sodium


SODIUM EQUIVALENT: 32 strips of Oscar Mayer Center Cut Bacon! 

Here’s another two-time defending champion! This one plate provides your body with as much sodium as it would need over the course of a full week. You can still indulge your salt craving by opting for the more conservative Turkey Bacon Omelette instead. Not only are the levels far more reasonable, but the fruit side dish is filled with sodium-neutralizing potassium.



Simple & Fit Turkey Bacon Omelette with Fresh Fruit


420 calories, 20 g fat (9 g saturated), 720 mg sodium



4. #4: Saltiest “Healthy” Entrée: Applebee’s Weight Watchers Chipotle Lime Chicken


4,990 mg sodium, 490 calories, 12 g fat (2 g saturated)


SODIUM EQUIVALENT: 55 McDonald’s Chicken McNuggets


They should call this place Saltybee’s, because sodium is pretty much impossible to avoid here. The six items on the Under 550 Calories menu—the “healthy” options!—average 2,341 mg of sodium per entree. The five items on the Weight Watchers menu average 2,448 mg. Even the side dishes are dangerous. A side of Loaded Mashed Potatoes will cost you 1,340 mg, and a side of Broccoli Cheddar Soup will cost you 1,660. If you eat here, you’d best make it a party of two—and bring your cardiologist with you.



Applebee’s Asiago Peppercorn Steak


1,520 mg sodium, 380 calories, 14 g fat (6 g saturated)



3. #3: Saltiest Soup: P.F. Chang’s Hot and Sour Soup Bowl


400 calories  , 15 g fat (5 g saturated), 5,000 mg sodium


SODIUM EQUIVALENT: 167 Saltine crackers

P.F. Chang’s has long published its nutrition data without sodium counts, and now we know why. Chinese food runs high on the sodium spectrum because of its reliance on viscous stir-fry sauces and salt-laden condiments like soy sauce. But this is an unfathomable amount of salt to pack into one 400-calorie bowl of soup. Unless you stick to vegetable sides and small servings of a few entrees (Orange Peel Beef, Lemon Scallops), you’re all but guaranteed to absorb 1 or more days’ worth of sodium in a single sitting at P.F. Chang’s.



Garlic Snap Peas (Large)


321 mg sodium, 192 calories, 6 g fat (0 g saturated)



2. #2: Saltiest Burger: Chili’s Jalapeno Smokehouse Bacon Burger with Ranch Dressing


2,210 calories, 144 g fat (46 g saturated), 6,600 mg sodium


SODIUM EQUIVALENT: 6.5 McDonald’s Big Macs! 

Chili’s secures the title of America’s Saltiest Restaurant for a simple reason: The salad below is the only meal with fewer than 1,000 milligrams on the menu! In fact, the vast majority of meals range between 3,000 and 4,500 milligrams per plate! Know that if you’re going to Chili’s, your blood pressure is in for a rocky ride.



Caribbean Salad with Grilled Chicken


610 calories, 25 g fat (4 g saturated), 800 mg sodium



1. The #1 Saltiest Food in America: P.F. Chang’s Pork Double Pan Fried Noodles


1,652 calories, 84 g fat (12 g saturated) , 7,900 mg sodium


SODIUM EQUIVALENT: Five full-size bags of Ruffles potato chips—that’s roughly 600 chips!


We searched long and hard for a dish that could unseat this one as the #1 Saltiest Food in America. But, fact is, nothing comes close. Sodium has long been the Achilles tendon of Asian cuisine, and P.F. Chang’s is Exhibit A. That makes recommending better options a bit tricky. The dumplings and the steamed Buddha’s Feast come in at under 1,000 milligrams a plate, but the Garlic Noodles are your safest bet among the starchier options. Just pack your ACE inhibitors, and order with caution.


Garlic Noodles


712 calories, 16 g fat (4 g saturated), 1,440 mg sodium



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