Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Beta-Carotene (USDA Ranking)

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Beta-Carotene (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Provitamin A carotenoid and singlet-oxygen quencher abundant in orange and dark-green produce.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Beta-Carotene (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Grape leaves, raw (16194 µg per 100g).

Rank	USDA Food Item	Beta-Carotene / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Grape leaves, raw	16194 µg	100%	17413 µg	93 kcal · 5.6g P
#2	Peppers, hot chile, sun-dried	14844 µg	100%	4581 µg	324 kcal · 10.6g P
#3	Snacks, sweet potato chips, unsalted	14205 µg	100%	2670 µg	532 kcal · 2.94g P
#4	Carrot juice, canned	9303 µg	100%	23258 µg	40 kcal · 0.95g P
#5	Carrots, cooked, as ingredient	8199 µg	100%	16398 µg	50 kcal · 0.98g P
#6	Turnip greens, raw	6952 µg	100%	21725 µg	32 kcal · 1.5g P
#7	Pumpkin, canned, without salt	6940 µg	100%	20412 µg	34 kcal · 1.1g P
#8	Pumpkin, canned, cooked	6743 µg	100%	12041 µg	56 kcal · 1.08g P
#9	Carrots, baby, raw	6391 µg	100%	18260 µg	35 kcal · 0.64g P
#10	Romaine lettuce, raw	5230 µg	100%	24905 µg	21 kcal · 0.98g P
#11	Sweet potato, canned, mashed	5219 µg	100%	5167 µg	101 kcal · 1.98g P
#12	Parsley, raw	5054 µg	100%	14039 µg	36 kcal · 2.97g P
#13	Lettuce, Boston, raw	4495 µg	100%	24972 µg	18 kcal · 0.88g P
#14	Lettuce, red leaf, raw	4495 µg	100%	0 µg	13 kcal · 1.33g P
#15	Lettuce, green leaf, raw	4443 µg	100%	29620 µg	15 kcal · 1.36g P
#16	Stuffed grape leaves with lamb and rice	4219 µg	100%	1557 µg	271 kcal · 8.17g P
#17	Cress, garden, raw	4150 µg	100%	12969 µg	32 kcal · 2.6g P
#18	Cress, raw	4150 µg	100%	12969 µg	32 kcal · 2.6g P
#19	Cilantro, raw	3930 µg	100%	17087 µg	23 kcal · 2.13g P
#20	Mixed salad greens, raw	3573 µg	99.2%	17014 µg	21 kcal · 1.31g P
#21	Chicory greens, raw	3430 µg	95.3%	14913 µg	23 kcal · 1.7g P
#22	Spinach, for use on a sandwich	3400 µg	94.4%	12593 µg	27 kcal · 2.85g P
#23	Basil, raw	3142 µg	87.3%	13661 µg	23 kcal · 3.15g P
#24	Seaweed, laver, raw	3121 µg	86.7%	8917 µg	35 kcal · 5.81g P
#25	Winter squash, raw	3100 µg	86.1%	11923 µg	26 kcal · 1g P
#26	Taro leaves, raw	2895 µg	80.4%	6893 µg	42 kcal · 4.98g P
#27	Winter squash, cooked, no added fat	2785 µg	77.4%	7527 µg	37 kcal · 0.89g P
#28	Cantaloupe, raw	2780 µg	77.2%	7316 µg	38 kcal · 0.82g P
#29	Broccoli raab, cooked	2720 µg	75.6%	10880 µg	25 kcal · 3.83g P
#30	Cabbage, Chinese, raw	2681 µg	74.5%	0 µg	13 kcal · 1.5g P
#31	Cabbage, chinese (pak-choi), raw	2681 µg	74.5%	0 µg	13 kcal · 1.5g P
#32	Chives, raw	2612 µg	72.6%	8707 µg	30 kcal · 3.27g P
#33	Sweet potato paste	2526 µg	70.2%	828 µg	305 kcal · 0.49g P
#34	Kale, frozen, unprepared	2460 µg	68.3%	8786 µg	28 kcal · 2.66g P
#35	Sweet potato leaves, raw	2217 µg	61.6%	5279 µg	42 kcal · 2.49g P

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