In Ohio, Bob Evans is an icon. My family loves Saturday morning breakfast after an early morning soccer game, filling up on omelets, pancakes, and sausage, biscuits, and gravy. However, I suffer from high blood pressure, so I know it was important to check out the menu for low sodium options. Below are the salt content of some of Bob Evans’ popular breakfast items, and menu suggestions for those of us looking to limit our sodium intake to recommended 500 mg per meal.
The Mayo Clinic recommends people at risk for heart attacks, high blood pressure, swelling, and strokes consume less than 1,500 mg of salt per day. That’s an average of 500 mg per meal. But eating breakfast at a home style restaurant is healthier than many of your breakfast fast food options, right? While fast food breakfast options are high in sodium, many options on Bob Evans’ menu are equally high in salt.
Country biscuit breakfast contains 1,463 mg of salt. One biscuit alone has 785 mg of salt! (Check out my article here to see how bread is one of the top five every day foods you don’t know is salty).
Sausage gravy in a bowl contains 1,713 mg of salt. The Sunshine skillet contains 1,410 mg of sodium. Omelets contain between 1,454 mg to 1,741 mg of salt, more than the total amount of sodium you should consume in a single day!
So just skip the ham, sausage, and bacon and you’re okay, right? Wrong! Bob Evans’ turkey sausage breakfast contains 978 mg of salt. Three scrambled eggs contain 714 mg of salt. Omelets using egg whites contain the least amount of sodium but still have almost twice as much salt as allowed for a single meal! Hash browns contain 1,096 mg of salt compared to one slice of bacon which only contains 54 mg of sodium. In fact, of your traditional breakfast meats, one slice of bacon contains the least amount of sodium:
one slice of Bacon 54 mg
one Sausage link 184 mg
one Sausage patty 313 mg
one Turkey sausage link 404 mg
What about your favorite covered pancakes and hotcakes? Fruit N Nut Multigrain pancakes contain 1,243 mg of salt. Double Blueberry, Double Chocolate, and Cinnamon Supreme all contain 1,800 mg of sodium, 300 mg more than you should consume in an entire day.
Even the kids Plenty-O-Pancakes contain 1,280 mg of salt, before adding the 100 mg in each side of syrup!
Low Sodium Options
So what options does a person have that is watching their salt intake? Although the large majority of their menu items are high in sodium, Bob Evans’ does offer a healthy sample of low sodium options.
Oatmeal is a low sodium staple. Bob Evans’ oatmeal only contains nine mg of salt! A cup of Bob Evans’ grits contains 141 mg of salt. Or opt for fruit and yogurt plate, a healthy option on 73 mg of salt.
If you want a more traditional breakfast, three scrambled egg lites contain 362 mg of salt, while three scrambled egg whites contain only 269 mg. If choosing the egg whites, you could add four pieces of bacon and still consume less than your allotted 500 mg of salt!
Have a sweet tooth? Try the Blueberry Crepes. One Blueberry crepe contains 292 mg of salt. Add one sausage link and you are still within your target range of less than 500 mg of salt.
A low sodium breakfast is possible with the proper knowledge and planning. Bob Evans’ variety of options ensures that anyone watching their salt intake can still enjoy a healthy, flavorful breakfast at their favorite home style restaurant.