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

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Complex Starch (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Polysaccharide glucose chains offering sustained glycogen replenishment.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Complex Starch (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: Millet flour (69.9 g per 100g).

Rank	USDA Food Item	Complex Starch / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Millet flour	69.9 g	46.6%	18.3 g	382 kcal · 10.8g P
#2	Sorghum flour, whole-grain	68 g	45.3%	18.9 g	359 kcal · 8.43g P
#3	Pasta, dry, enriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#4	Pasta, dry, unenriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#5	Piki bread, made from blue cornmeal (Hopi)	61.3 g	40.9%	15.7 g	390 kcal · 9.06g P
#6	Corn, white, steamed (Navajo)	45.8 g	30.5%	11.9 g	386 kcal · 9.72g P
#7	Beans, navy, mature seeds, raw	32.9 g	21.9%	9.76 g	337 kcal · 22.3g P
#8	Corn, dried, yellow (Northern Plains Indians)	25 g	16.7%	5.96 g	419 kcal · 14.5g P
#9	Plantains, green, boiled	24.5 g	16.3%	20.2 g	121 kcal · 1.09g P
#10	Nuts, cashew nuts, raw	23.5 g	15.7%	4.25 g	553 kcal · 18.2g P
#11	Plantains, yellow, baked	17.9 g	12%	11.6 g	155 kcal · 1.52g P
#12	Quinoa, cooked	17.6 g	11.8%	14.7 g	120 kcal · 4.4g P
#13	Potatoes, white, flesh and skin, raw	13.5 g	9%	19.6 g	69 kcal · 1.68g P
#14	Potatoes, red, flesh and skin, raw	13.3 g	8.9%	19.1 g	70 kcal · 1.89g P
#15	Plantains, yellow, raw	12 g	8%	9.84 g	122 kcal · 1.3g P
#16	Puddings, rice, ready-to-eat	7.43 g	5%	6.88 g	108 kcal · 3.23g P
#17	Stew, steamed corn (Navajo)	6.55 g	4.4%	5.85 g	112 kcal · 8.82g P
#18	Sapote, mamey, raw	6.33 g	4.2%	5.1 g	124 kcal · 1.45g P
#19	Corn, sweet, yellow, raw	5.7 g	3.8%	6.63 g	86 kcal · 3.27g P
#20	Figs, dried, uncooked	5.07 g	3.4%	2.04 g	249 kcal · 3.3g P
#21	Edamame, frozen, prepared	1.51 g	1%	1.25 g	121 kcal · 11.9g P
#22	Nuts, almonds, blanched	1 g	0.7%	0.169 g	590 kcal · 21.4g P
#23	Nuts, hazelnuts or filberts, blanched	0.93 g	0.6%	0.148 g	629 kcal · 13.7g P
#24	Seeds, sunflower seed butter, without salt	0.83 g	0.6%	0.135 g	617 kcal · 17.3g P
#25	Nuts, almonds	0.72 g	0.5%	0.124 g	579 kcal · 21.1g P
#26	Nuts, hazelnuts or filberts	0.48 g	0.3%	0.076 g	628 kcal · 14.9g P
#27	Nuts, pecans	0.46 g	0.3%	0.067 g	691 kcal · 9.17g P
#28	Mollusks, oyster, eastern, wild, raw	0.45 g	0.3%	0.882 g	51 kcal · 5.71g P
#29	Mushrooms, portabella, grilled	0.43 g	0.3%	1.48 g	29 kcal · 3.28g P
#30	Rutabagas, raw	0.4 g	0.3%	1.08 g	37 kcal · 1.08g P
#31	Edamame, frozen, unprepared	0.33 g	0.2%	0.303 g	109 kcal · 11.2g P
#32	Agave, raw (Southwest)	0.24 g	0.2%	0.353 g	68 kcal · 0.52g P
#33	Nuts, walnuts, black, dried	0.24 g	0.2%	0.039 g	619 kcal · 24.1g P
#34	Kiwifruit, ZESPRI SunGold, raw	0.12 g	0.1%	0.19 g	63 kcal · 1.02g P
#35	Avocados, raw, California	0.11 g	0.1%	0.066 g	167 kcal · 1.96g P

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