11 Surprising Restaurant Meals That Hit the Sodium Danger Zone

3. Rotisserie and Pre-Roasted Chickens — brined before they’re sold

Rotisserie chicken looks like a wholesome, protein-forward choice, but commercial rotisserie birds are often brined or injected with seasoned solutions before cooking. That brining step helps meat stay juicy and gives it consistent flavor across many pieces, but it also drives sodium deep into the meat where surface rinses can’t remove it. What feels like a simple, homemade protein can therefore deliver far more salt than home-roasted chicken. A practical way to lower intake is to remove the skin, which often concentrates the seasoned exterior, and to eat smaller portions of white and dark meat. Pair that chicken with plain steamed vegetables or a side salad instead of pre-seasoned starches or gravies. When possible, ask whether a restaurant uses brined birds, and make substitutions that keep the meal satisfying while cutting salt.

4. Deli Sandwiches and Cold‑Cut Platters — cured meats stack sodium quickly

Deli counters offer nostalgia and convenience, but cured and processed meats like pastrami, corned beef, salami, and ham are preserved with salt. When you stack several slices on a sandwich, add cheese, and maybe pickles, the sodium stacks up fast. People often underestimate how much salt is in just a few slices of deli meat because it doesn’t taste overwhelmingly salty by itself. Practical ordering moves include asking for single-sliced cold cuts, choosing fresh roasted turkey or grilled chicken when available, and foregoing cheese or pickles. Another useful tip is to ask for whole-grain bread and load up on raw veggies to add texture and flavor without relying on salty toppings. These small requests let you enjoy the sandwich experience with less sodium.