Can I Eat Low Sodium at Golden Corral

Golden Corral recently opened here in Minnesota. I was familiar with the chain from other areas, but now that we have one near us, I wanted to find out if this restaurant is a low sodium option for us. You know, can I eat low sodium at Golden Corral? Golden Corral is a predicament for me. Being a transplant patient, as a rule, we avoid eating from buffets. I and all my fellow transplant patients need to worry about food safety. Food borne bacteria and viruses are potentially deadly to those of us with a suppressed immune system. If you are a transplant patient, you need to ask that they prepare a dish served fresh from the kitchen, as we can’t chance that food stored on a buffet bar is kept at proper food-safe temperatures.

That being said, I know many of you are low sodium due to reasons other than a transplant. Golden Corral is a popular request I get when I am asked to prepare a low sodium guide for restaurants. So, for you that have asked, here is the answer to can I eat low sodium at Golden Corral.

Can I eat low sodium at Golden Corral

All of the nutrition information is taken from the nutritional information for Golden Corral. We are looking to be able to craft a meal: an entree, side, and beverage. It cannot just be items from the children’s menus for an adult. It is also important that there are healthy and low sodium choices for children too, don’t get me wrong.

We are basing sodium counts off of the FDA recommended daily allowance of 2300 mg for a person with a healthy heart. As well as the American Heart Association and Mayo Clinic recommendation of 1500 mg per day for persons over 50 and those who have been diagnosed with Hypertension. a meal should come in under 750 mg or 1/3 rd of your daily sodium allotment. In a buffet format there is always the danger of going over on your portions, and thus going over on your sodium. This is not only a problem for eating low sodium at Golden Corral, but at any buffet style restaurant. So let’s see what we can have!

Hot Buffet

Apple, Escalloped 1/2 cup – 20 mg

Asparagus  5 pcs – 135 mg

Beans, Green Fresh Steamed 1/2 cup – 250 mg

Beans, Asian Green 1/2 cup – 170 mg

Beef, BBQ 3 oz  – 160 mg

Beef, Machaca 3 oz – 230 mg

Beef, Carne Guisada  1/2 cup – 380 mg

Beef, Pot Pie 1 piece – 470 mg

Beef, Pot Roast  1/2 cup – 320 mg

Beef, Roast Carved  3 oz – 115 mg

Beef, Taco Meat 1/2 cup – 330 mg

Beef, Tips, Marinated Sirloin 3 oz  – 250 mg

Beef, Tips Marinated Chuck 3 oz – 250 mg

Broccoli, Steamed 1/2 cup – 85 mg

Brussels Sprouts in sauce 1/2 cup – 230 mg

Brussels Sprouts steamed 1/2 cup – 190 mg

Cabbage, Kettle Cooked 1/2 cup – 180 mg

Carrot Souffle 1/2 cup- 140 mg

Carrots, Baby Steamed 1/2 cup – 220 mg

Cauliflower Steamed 1/2 cup – 65 mg

Chicken Breast Grilled 1 each – 390 mg

Chicken, Bourbon Street 3 oz – 350 mg

Chicken Fajita 3 oz – 500 mg

Chicken Livers, Fried 3 each 370 mg

Chicken, Machaca 3 oz – 470 mg

Chicken Pot Pie 1 piece – 380 mg

Chicken, Sweet and Sour 1 cup – 370 mg

Chicken Wings (no sauce) 3 pieces – 70 mg

Chicken Wings, BBQ 3 pieces – 180 mg

Chicken Wings, Bourbon 3 pieces – 320 mg

Chicken Wings, Breaded 3 pieces – 400 mg

Chicken Wings, Buffalo 3 pieces – 200 mg

Chicken Wings, Fried (no sauce) 3 pieces – 70 mg

Chicken Wings, Teriyaki 3 pieces – 300 mg

Clam Strips 10 each – 440 mg

Collard Greens 1/2 cup – 330 mg

Collards, Fresh Kettle Cooked 1/2 cup – 370 mg

Corn, Cut Kernel Steamed 1/2 cup – 150 mg

Corn on the cob 1 each – 90 mg

Fish, Baked 1 each – 330 mg

Fish, Baked Florentine 1 each – 290 mg

Fish, Baked New Orleans 1 each – 220 mg

Lo Mein 1 cup – 350 mg

Mushrooms, Sauteed 1/2 cup – 260 mg

Onions and Peppers 1/4 cup – 0 mg

Pasta, Linguini with butter 1 cup – 200 mg

Peas, Green Steamed 1/2 cup – 160 mg

Peas, Sugar Snap 1/2 cup – 240 mg

Pork Chops, Southern Style 3 oz – 400 mg

Pork, North Carolina BBQ 3 oz – 100 mg

Pork, BBQ 3 oz – 100 mg

Pork Ribs (no sauce) 3 oz – 50 mg

Pork Ribs, Boneless BBQ – 210 mg

Pork, Sausage Cajun 3 oz – 310 mg

Potato Chips Fresh 20 chips – 190 mg

Potato Chips Seasoned BBQ 20 chips – 180 mg

Sweet Potato Casserole 1/2 cup – 45 mg

Potatoes, Cubed 1/2 cup – 160 mg

Potatoes, whole red steamed 1/2 cup – 85 mg

Salad Buffet

The problem you will have here is sticking to portions and you will need to use only vinegar and oil or bring your own low sodium dressings. Steer clear of the ham strips, green olives, pepperoncini, and cherry peppers. They are salt pickled.

Hot Soups & Potato

Green Chili Stew 1 cup – 470 mg

Baked Potatoes 1 each – 15 mg

Bakery & Desserts

Here is another area where you must stick to the portions of 1 each, piece, or slice. Everything except the Brownie (920 mg) is 600 mg or less. I would recommend skipping dessert if you have maxed out your count with your meal.

Breakfast Buffet

Bacon 3 pieces – 170 mg

Breakfast Bacon 2 pieces 190 mg

Honey Buns Donut 1 each 190 mg

Scrambled Eggs 1/2 cup – 240 mg

Hard Boiled Egg, Whole 1 each – 60 mg

French Toast Strawberry Cheesecake 1 each – 160 mg

Grits 1/2 cup – 210 mg

Pork sausage links 1 each – 250 mg

Pancakes (plain) 1 each – 15 mg

Hashbrown Potatoes skillet 1/2 cup – 380 mg

Spinach Quiche 1 slice – 480 mg

Turkey Sausage 1 each – 135 mg

Apple Turnover 1 each – 100 mg

Cherry Turnover 1 each – 95 mg

Waffles 1 each – 250 mg

Watch Out For Portion Control

In a buffet type setting, it is way too easy to go over on portions, thus going over on your sodium as well. So, can I eat low sodium at Golden Corral? If you have the discipline to stick to the portions and to stay within your sodium count!