Even if you are counting calories, cutting back on sugar, and diligently tracking your fat intake, there’s one item on the nutrition panel that you might be ignoring: sodium. Turns out, the typical American adult eats enough salt a day to cause heart damage, according to a study published in the Journal of the American College of Cardiology.
Researchers found that half of the participants consumed at least 3,730 milligrams of sodium a day—much more than the FDA-recommended max of 2,300 milligrams. Those who ate that much sodium were twice as likely as those who consumed the least sodium to have signs of muscle strain in the heart and have an enlarged left chamber of the heart, which controls pumping oxygen-rich blood into the body.
Although 3,700 milligrams seems like a lot, it’s an easy number to achieve if you’re dining out and not paying attention to the nutrition information. That’s why we compiled a list of dishes from popular restaurant chains that each have nearly—and in most cases more than—4,000 milligrams of sodium, nearly twice your recommended daily amount.
“Salt is the deadliest ingredient in the food supply, and one of the biggest problems with chain-restaurant food,” the Center for Science in the Public Interest (CSPI) co-founder and senior scientist Michael F. Jacobson explains. “But most chains aren’t making much progress in reducing sodium.”
Ranked from bad to worst, find out which of your favorite meals are total sodium bombs. And while you’re watching your sodium intake, be sure to avoid the worst menu option at these 76 popular restaurants, too.
35. TGI Friday’s Signature Whiskey-Glazed Burger with Gluten-Free Bun
1,110 calories, 58 g fat (24 g saturated fat, 2 g trans fat), 3,570 mg sodium, 109 g carbs (8 g fiber, 72 g sugar), 45 g protein
TGI Friday’s Signature Whiskey-Glazed Burger is infused with Jack Daniels and not only has more than 3,500 milligrams of sodium, but those more than 70 grams of sugar are just alarming, too. A salt and sugar bomb? Skip!
34. Quiznos Classic Italian 12-inch Sandwich
1,260 calories, 63 g fat (22 g saturated fat, 1 g trans fat), 3,760 mg sodium, 115 g carbs (8 g fiber, 13 g sugar), 61 g protein
This Italian sandwich is like a combo of the saltiest (and fattiest) deli meats available: capicola, salami, ham, and pepperoni. Add to that some olives and a vinaigrette dressing, and you’ve got yourself over 3,700 grams of belly-busting sodium.
33. Friendly’s Loaded Waffle Fries
1,061 calories, 71 g fat (21 g saturated fat), 3,796 mg sodium, 82 g carbs (7 g fiber, 2 sugar), 22 g protein
As if fries weren’t salty enough, Friendly’s douses theirs with cheddar cheese, bacon, and sour cream. This is one menu item that’s not very friendly for your waistline (or blood pressure).
32. P.F. Chang’s Hot and Sour Soup Bowl
470 calories, 12 g fat (2.5 g saturated fat), 3,800 mg sodium, 63 g carbs (3 g fiber, 8 g sugar), 26 g protein
It’s no secret that soups tend to be heavy on the sodium, and a bowl of the Hot and Sour Soup from P.F. Chang’s is no exception. Usually, if you order a bowl of soup, that’s not the only thing you’re eating, especially at P.F. Chang’s, where it’s easy to order a few dishes to share.
31. Chili’s Quesadilla Bacon Ranch Steak
1,830 calories, 137 g fat (46 g saturated fat, 2 g trans fat), 4,000 mg sodium, 69 g carbs (4 g fiber, 10 g sugar), 82 g protein
Bacon, ranch, and steak might sound like a delicious mix, but together, they create a dish that is packing a ton of sodium, fat, and even some trans fat. A quesadilla might seem like a lighter option compared to a thick burrito or a serving of nachos, but at Chili’s, this one is a no-go.
30. TGI Fridays Southern Fried Buffalo Chicken Sandwich
930 calories, 57 g fat (17 g saturated fat, 0.5 g trans fat), 4,010 mg sodium, 68 g carbs (5 g fiber, 12 g sugar), 42 g protein
It’s no secret Southern-inspired food tastes simply delicious, but this fried chicken sandwich topped with white cheddar cheese and a Tabasco chipotle pepper sauce isn’t doing much to help your waistline coming in at just over 4,000 milligrams of sodium.
29. TGI Fridays Chicken Parmesan Pasta
1,800 calories, 106 g fat (43 g saturated fat, 1.5 g trans fat), 4,060 mg sodium, 137 g carbs (8 g fiber, 22 g sugar), 70 g protein
You know the chicken in this dish is fried and covered in sauce and cheese, so you’re already aware it can be higher in calories and fat. But this version over a bed of pasta has trans fats, a ton of carbs, and a boatload of sodium. Instead, why not try your hand at cooking up this meal yourself with this healthier chicken Parmesan recipe.
28. Bob Evans Homestyle Fried Chicken, Half
1,100 calories, 65 g fat (17 g saturated fat, 1 g trans fat), 4,090 mg sodium, 46 g carbs (3 g fiber, 19 g sugar), 85 g protein
This meal includes four pieces of chicken: a breast, wing, thigh, and leg, along with mashed potatoes that are topped with gravy and a side of coleslaw. And two biscuits comes with it as well! If possible, try to split this one with some friends and have just one piece of chicken.
27. Red Robin Clucks & Fries Buffalo Style
1,630 calories, 113 g fat (27 g saturated fat, 1 g trans fat), 4,090 mg sodium, 106 g carbs (11 g fiber, 5 g sugar), 28 g protein
Chicken fingers and French fries is already a fattening combo, so it’s no surprise this entree from Red Robin clocks in at more than 100 grams of fat and about as many calories as you should have in a day. But it’s a sodium bomb too, coming in with more sodium than 20 salt packets from McDonald’s.
26. Yard House Boneless Buffalo Wings
930 calories, 57 g fat (9 g saturated fat), 4,100 mg sodium, 49 g carbs (4 g fiber, 6 g sugar), 54 g protein
Boneless chicken wings usually mean more meat than the bone-in versions, meaning there’s more room to pack in the sodium with a fried coating and thick and creamy sauce. The biggest sodium bomb at Yard House is a plate of Boneless Buffalo Wings, which have more than 4,100 milligrams of salt.
25. Romano’s Macaroni Grill Grande Bloody Mary with Grilled Shrimp Spiedini
450 calories, 18 g fat (8 g saturated fat, 0 g trans fat), 4,120 mg sodium, 32 g carbs (2 g fiber, 18 g sugar), 21 g protein
Yes, we know this is a cocktail that is a brunch staple, but we just had to call out the fact that this one drink has 4,120 milligrams of sodium. Maybe you should just stick with the grilled shrimp it comes with and hold-off on sippy away on this Bloody Mary…
24. On The Border Firecracker Stuffed Jalapenos with Queso
920 calories, 61 g fat (34 g saturated fat), 4,160 mg sodium, 49 g carbs (14 g fiber, 11 sugar), 43 g protein
These jalapeno poppers should be called “firecracker” because of how much they’ll make your waist explode. In addition to packing more than 150 percent of your day’s worth of saturated fat, these stuffed jalapenos have more sodium than 22 packets of salt.
23. Cheesecake Factory Spicy Cashew Chicken
1,820 calories, 53 g fat (8 g saturated fat, 0 g trans fat), 4,200 mg sodium, 244 g carbs (14 g fiber, 62 g sugar), 94 g protein
This spicy Mandarin-style dish that is served over rice features chicken smothered in green onions and roasted cashews will cost you more than 4,000 milligrams of sodium. Sorry, Cheesecake Factory, but this one is a hard pass.
22. Cheesecake Factory Burrito Grande
1,870 calories, 98 g fat (43 g saturated fat; 2.5 trans fat), 4,210 mg sodium, 159 g carbs (24 g fiber, 22 sugar), 94 g protein
The Cheesecake Factory is known for its larger portions, and this burrito, while an entree, can easily be shared. Still, more than 4,200 milligrams of sodium is a lot, as is 159 grams of carbs.
21. O’Charley’s Deconstructed Breakfast Taco
1,480 calories, 85 g fat (27 g saturated fat, 2 g trans fat), 4,240 mg sodium, 101 g carbs (9 g fiber, 11 g sugar), 74 g protein
Here, you’ll find four eggs scrambled with diced chicken, bacon and pico de gallo served on potatoes, which is all topped with cheddar and Monterey Jack cheeses, salsa, sour cream, jalapeños, and cilantro. Just because it’s not all wrapped in a tortilla doesn’t make the meal much better, as it’s coming in with 85 grams of fat, 2 grams of trans fat and more than 4,200 milligrams of sodium.
20. Chili’s Buffalo Chicken Ranch Sandwich
960 calories, 51 g fat (10 g saturated fat, 0 g trans fat), 4,260 mg sodium, 81 g carbs (6 g fiber, 12 g sugar), 46 g protein
Starting to notice a trend about buffalo chicken? It’s always a sodium bomb and this sandwich from Chili’s is no exception.
19. Uno Pizzeria & Grill Buffalo Mac & Cheese
2,200 calories, 133 g fat (58 g saturated fat, 1 g trans fat), 4,310 mg sodium, 160 g carbs (6 g fiber, 14 g sugar), 96 g protein
Smothering Buffalo chicken all over some mac and cheese sounds like the ultimate comfort food, but this dish from Uno is simply not worth all those calories, fat, carbs, and sodium!
18. Red Lobster Dragon Shrimp
810 calories, 28 g fat (3 g saturated fat), 4,370 mg sodium, 108 g carbs (8 g fiber, 30 g sugar), 32 g protein
Don’t be fooled by thinking this shrimp dish “isn’t so bad” compared to others on this list. It’s overall lower in calories (although still high!), but with a whopping 4,370 milligrams of sodium, you still want to be careful if you’re thinking of ordering this during your next trip to Red Lobster.
17. Uno Pizzeria & Grill Boneless Buffalo Bites
1,450 calories, 97 g fat (21 g saturated fat, 0 g trans fat), 4,460 mg sodium, 67 g carbs (2 g fiber, 4 g sugar), 75 g protein
The serving size of these Buffalo bites seems reasonable, but just eating these bites serves up a day and a half’s worth of sodium. And most likely, you’re eating more than just these bites. Big yikes.
16. Applebee’s Brew Pub Pretzels & Beer Cheese Dip
1,200 calories, 48 g fat (15 g saturated fat), 4,470 mg sodium, 154 g carbs (7 g fiber, 20 g sugar), 38 g protein
Pretzels might seem like a harmless appetizer option at first glance, but it should really come as no surprise that they’re carrying a lot of salt. You’ll be downing more than 4,500 milligrams of sodium before your main course arrives.
15. On the Border Three Sauce Fajita Burrito, Chicken
1,130 calories, 41 g fat (17 g saturated fat), 4,720 mg sodium, 124 g carbs (4 g fiber, 6 g sugar), 54 g protein
With such a large tortilla and a selection of salty sauces, it’s no wonder this burrito has a whopping 4,720 milligrams of sodium. And that’s just for the burrito itself; the number goes up if you add beans and rice on the side.
14. Pei Wei Asian Diner Chicken Pad Thai
1,490 calories, 42 g fat (7 g saturated fat), 4,720 mg sodium, 167 g carbs (14 g fiber, 50 g sugar), 82 g protein
Even though this chicken dish has some veggies thrown in, that doesn’t mean it’s healthy. After this chicken is tossed in a salty sauce, it’s served on top of a bed of noodles, making it a shocking 1,490 calories and more than 4,720 milligrams of sodium.
13. Chili’s Crispy Honey Chipotle & Waffles
2,600 calories, 125 g fat (40 g saturated fat, 0.5 g trans fat), 4,730 mg sodium, 306 g carbs (13 g fiber, 123 g sugar), 64 g protein
Chicken and waffles is a meal that you already know isn’t necessarily the healthiest, but with more than 4,730 milligrams of sodium and 123 grams of sugar, this is one dish you want to completely avoid.
12. O’Charley’s Baby Back Ribs, Nashville Hotbelly
1,540 calories, 110 g fat (33 g saturated fat, 1.5 g trans fat), 4,750 mg sodium, 63 g carbs (5 g fiber, 52 g sugar), 70 g protein
Sure, you might want to kick things up a notch by adding Nashville hot sauce to your ribs. But this meal has a whopping 4,750 milligrams of sodium—more than you should eat in an entire day. If you really want these ribs, try sharing them with a friend or two.
11. Chili’s Crispy Buffalo Bleu Crispers
1,910 calories, 127 g fat (23 g saturated fat), 4,800 mg sodium, 136 g carbs (13 g fiber, 16 g sugar), 60 g protein
The word “crispy” should already be a red flag because it’s just code for deep fried. This chicken is served with French fries and slathered in bleu cheese, adding more calories and sodium to this meal that is already doing no favors for your health.
10. Texas Roadhouse Beef Tips with Seasoned Rice
990 calories, 54 g fat (17 g saturated fat, 0.5 g trans fat), 4,910 mg sodium, 66 g carbs (4 g fiber, 9 g sugar), 57 g protein
Here, you’ll find a steak that is with served alongside sauteed mushrooms and onions in a brown gravy, with seasoned rice. Sounds harmless, but it ends up being a meal that comes in with just over 4,900 milligrams of sodium. That is just not worth it!
9. Cheesecake Factory Shrimp with Angel Hair
1,380 calories, 68 g fat (6 g saturated fat, 0.5 g trans fat), 4,920 mg sodium, 142 g carbs (14 g fiber, 16 g sugar), 50 g protein
Eating a shrimp-based dish is naturally a healthier option, right? Well, this pasta dish smothered is in sauce and cheese and instantly changes that theory as it comes in at almost 5,000 milligrams of sodium.
8. Cheesecake Factory Evelyn’s Favorite Pasta
1,710 calories, 107 g fat (29 g saturated fat, 2 g trans fat), 4,980 mg sodium, 154 g carbs (14 g fiber, 16 g sugar), 36 g protein
This pasta dish at Cheesecake Factory might be Evelyn’s favorite, but it’s one you should avoid at all costs, as it’s packing nearly 5,000 milligrams of sodium. And we all know how easy it is to get carried when eating a bowl of pasta!
7. Applebee’s Loaded Sirloin Steak Fajitas
1,650 calories, 89 g fat (36 g saturated fat, 2 g trans fat), 5,000 mg sodium, 131 g carbs (13 g fiber, 18 g sugar), 81 g protein
A sizzling plate of fajita vegetables and steak might sound like a hearty dinner, but this dish doesn’t stop there. Of course, you’re served some flour tortillas but there is rice, sour cream, guacamole, queso dip, more shredded cheese, and bacon. There is simply too much going on here, and the result it s meal with 5,000 milligrams of sodium.
6. Maggiano’s Gnocchi & Italian Sausage
1,540 calories, 90 g fat (41 g saturated fat, 1.5 g trans fat), 5,180 mg sodium, 101 g carbs (9 g fiber, 6 g sugar), 66 g protein
You already know pasta is carb-heavy, which is why the slightly more than 100 grams of carbs for this gnocchi shouldn’t be a huge shock. But the added salty Italian sausage brings this dish over 5,000 milligrams of sodium—that’s more than two day’s worth.
5. Applebee’s Neighborhood Nachos
1,970 calories, 126 g fat (56 g saturated fat, 2 g trans fat), 5,180 mg sodium, 123 g carbs (12 g fiber, 14 g sugar), 87 g protein
If you order Applebee’s Neighborhood Nachos as an app, you’re ingesting over 5,000 milligrams of sodium before your entree even arrives. Yikes.
4. Texas Roadhouse Cactus Blossom
Without sauce: 1,700 calories, 89 g fat (17 g saturated fat, 2.5 g trans fat), 5,670 mg sodium, 202 g carbs (13 g fiber, 26 g sugar), 27 g protein
Sometimes, you might just want to order an appetizer as your entree and typically, they are smaller than the main dishes, so this sounds like a healthier meal option, right? Well, if you decide to munch on an entire Cactus Blossom at Texas Roadhouse, you’re in for more than 5,600 milligrams of sodium. And those 2.5 grams of trans fat? No thanks.
3. Applebee’s The Classic Combo
2,230 calories, 128 g fat (42 g saturated fat, 1.5 g trans fat), 6,270 mg sodium, 188 g carbs (14 g fiber, 17 g sugar), 82 g protein
Can’t make up your mind? This appetizer sampler gives you a little bit of everything, and it’s more than enough food to fill you up, but a little variety will cost you nearly three days worth of sodium.
2. Buffalo Wild Wings Spicy Garlic Boneless Wings, 30 Count
1,480 calories, 86 g fat (28 g saturated fat, 4 g trans fats), 10,990 mg sodium, 79 g carbs (3 g fiber, 1 g sugar), 99 g protein
Sure a large order (around 30 wings) may seem like a lot, but it’s easy to mindlessly eat some wings. While you always want to share an order with friends, the Spicy Garlic Boneless Wings truly have an astronomical amount of sodium. It’s best to completely avoid ordering these.
1. Buffalo Wild Wings Blazin’ Boneless Wings, 30 Count
1,470 calories, 78 g fat (26.5 g saturated fat), 11,080 mg sodium, 94 g carbs (6 g fiber, 12 g sugar), 99 g protein
And if you thought that amount of sodium couldn’t be beaten, BWW outdid themselves. This order of wings and sauce can cost you more than 10,000 milligrams of sodium. Even if you’re sharing this order (which we hope you are), it’s best to have plenty of water and celery on hand.