Can I Eat Low Sodium At Jason’s Deli

Can I Eat Low Sodium At Jason’s Deli

It almost seems too good to be true. I think I have found a healthier deli choice than even Subway. It is refreshing to find a chain restaurant committed to providing better food and ingredients. That is why I was intrigued to find out the Jason’s Deli has a special low sodium menu for those of us that are sodium conscious.  So besides a veggie sandwich (our choice at Subway), I was excited to find out their choices. So here is the guide to what we can eat low sodium at Jason’s Deli. 

Why It Is Hard To Eat Low Sodium At Delis?

Deli’s are challenging because they are built around the signature items of sandwiches. Sandwiches are loaded with sodium in almost every component: Bread, Processed Meats, Cheese, Condiments, and Sauces. You can craft many of these choices at home and successfully hack the salt out of sandwiches. You can buy low sodium mustard, make your own low sodium ketchup and mayo (recipe for mayo is in my cookbook). I make low sodium dill pickles or sweet heat pickles, whichever your choice. I even have a recipe for low sodium sandwich rolls.

What Are We Looking For To Be Low Sodium?

Let’s clarify what we are looking for when we talk about making a meal. We want one entree, side, and beverage. It should equate to 1/3 of our daily sodium allotment. We don’t want to have to resort to ordering something strictly from the kids menu either. You should be able to eat with dignity and not feel denied or shamed.

The FDA recommends 2300 mg of sodium for a person with a healthy heart and no high blood pressure. The American Heart Association (AHA) and the Mayo Clinic recommend only 1500 mg for anyone with a heart issue or high blood pressure. I personally am allowed 1500 mg per day.

Jason’s Deli is a family owned chain of restaurants. They have 266 delis in 28 states. They believe in using fresh and natural ingredients. Jason’s Deli is one of the first restaurant groups to remove artificial trans fats from their food. They have also cut out any products with MSG, Refined Corn Syrups, and chemically produces dyes, colors, or flavors. We found Jason’s Deli’s Low Sodium Menu here.

The Guide To What We Can Eat And Stay Low Sodium At Jason’s Deli:

Here is the list:

Soup –

Organic Vegetable (cup) is 550 mg

Salads –

Super Slaw Salmon Salad (whole) is 560 mg

Nutty Mixed-Up Salad (lighter) is 590 mg

Sandwiches –

Tuna Melt (half) is  550 mg

Amy’s Turkey-O (half) is 630 mg

California Club (half) is 650 mg

Chicken Salad Croissant (half) is 430 mg

Chicken Salad Croissant (lighter) is 590 mg

Wild Salmonwich (half) is 450 mg

Turkey Wrap (half) is 540 mg

Mediterranean Wrap (half) is 590 mg

Zucchini Grillini (whole) is 680 mg

Zucchini Grillini (half) is 340 mg

Spinach Veggie Wrap (half) is 480 mg

Sides – 

Fruit (cup) (request no creamy fruit dip) is 10-15 mg

Fruit (bowl) (request no creamy fruit dip) 10-75 mg

Steamed Vegetables (cup) is 55 mg

Kettle Chips (1 bag) is 90 mg

Organic Blue Corn Chips is 90 mg

Salad Bar –

You can choose to build your own, but you must stick to the serving size for this to work:

Salad Bar Lettuce (cup) 25 is 15 mg

Organic Field Greens (cup) is 80 mg

Organic Spinach (cup) is 40 mg

Broccoli (4 oz) is 15 mg

Cucumber slices (3 ea) are 0 mg

Grape Tomatoes (4 ea) are 0 mg

Green Peas (2 oz) are 50 mg

Hard Boiled Egg (1 ea) 70 is 70 mg

Organic Carrots (5 ea) is 15 mg

Organic Apple slices (5 ea) is 0 mg

Red/Yellow Bell Peppers (8 strips) are 5-10 mg

Red Onion rings (2 ea) are 0 mg

Mushrooms (2 oz) are 0 mg

Beets (2 ea) are 70 mg

Zucchini sticks (2 oz) are 0 mg

Cornbread Muffin (1 ea) is 60 mg

Cranberry Walnut (2 oz) 160 cal 0 mg

Diced Almonds (2 oz) are 0 mg

Sunflower Seeds (1 oz) are 0 mg

Chocolate Mousse (2 oz) is 50 mg

Gingerbread Muffin (1 ea) is 20 mg

Mixed Fruit/Yogurt (4 oz) is 20 mg

Olive Oil – bottle (2 oz) is 0 mg

Organic Balsamic Vinegar – bottle (2 oz) is 0 mg

Red Wine Vinegar – bottle (2 oz) is 0 mg

Build Your Own Sandwich –

You must stick to portions to make this work:

Breads:

Multigrain Wheat (2 slices) is 280 mg

All-Butter Croissant (1 ea) is 300 mg

Organic Wheat Wrap (1 ea) is 320 mg

Meats:

Bacon (2 slices) are 200 mg

Grilled Salmon (1 fillet) is 240 mg

Chicken Salad (half) is 280 mg

Tuna Salad (half) is 280 mg

Cheese:

Swiss (1 slice) is 85 mg

Shredded Cheddar (2 oz) is 85 mg

Muenster (1 slice) is 115 mg

Jalapeño Jack (1 slice) is 135 mg

Cheddar (1 slice) is 140 mg

Spreads/Dressings:

Guacamole (1 tbsp) is 45 mg

Raspberry Cranberry Vinaigrette – is bottle 50 mg

Ranch (1 tbsp) is 60 mg

Thousand Island (1 tbsp) is 60 mg

In Conclusion:

Lot’s of choices as you can see! Have you eaten at a Jason’s Deli? You might want to check them out since they are a restaurant we can eat at and stay low sodium! Let me know what you’ve tried in the comments below!