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

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Dietary Fiber (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Prebiotic carbohydrate that slows glucose absorption, supports gut microbiome diversity, and improves satiety.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Dietary Fiber (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: Chia seeds (34.4 g per 100g).

Rank	USDA Food Item	Dietary Fiber / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Chia seeds	34.4 g	100%	7.08 g	486 kcal · 16.5g P
#2	Peppers, hot chile, sun-dried	28.7 g	100%	8.86 g	324 kcal · 10.6g P
#3	Beans, french, mature seeds, raw	25.2 g	90%	7.35 g	343 kcal · 18.8g P
#4	Beans, yellow, mature seeds, raw	25.1 g	89.6%	7.28 g	345 kcal · 22g P
#5	Broadbeans (fava beans), mature seeds, raw	25 g	89.3%	7.33 g	341 kcal · 26.1g P
#6	Flax seeds	23.1 g	82.5%	4.24 g	545 kcal · 18g P
#7	Peppers, ancho, dried	21.6 g	77.1%	7.69 g	281 kcal · 11.9g P
#8	Rice bran, crude	21 g	75%	6.65 g	316 kcal · 13.3g P
#9	Lima beans, thin seeded (baby), mature seeds, raw	20.6 g	73.6%	6.15 g	335 kcal · 20.6g P
#10	Corn, dried, yellow (Northern Plains Indians)	20.5 g	73.2%	4.89 g	419 kcal · 14.5g P
#11	Chokecherries, raw, pitted (Northern Plains Indians)	20 g	71.4%	12.3 g	162 kcal · 3.04g P
#12	Lima beans, large, mature seeds, raw	19 g	67.9%	5.62 g	338 kcal · 21.5g P
#13	Lupins, mature seeds, raw	18.9 g	67.5%	5.09 g	371 kcal · 36.2g P
#14	Corn, white, steamed (Navajo)	16.6 g	59.3%	4.3 g	386 kcal · 9.72g P
#15	Barley, pearled, raw	15.6 g	55.7%	4.43 g	352 kcal · 9.91g P
#16	Oat bran, raw	15.4 g	55%	6.26 g	246 kcal · 17.3g P
#17	Beans, navy, mature seeds, raw	15.3 g	54.6%	4.54 g	337 kcal · 22.3g P
#18	Beans, white, mature seeds, raw	15.2 g	54.3%	4.56 g	333 kcal · 23.4g P
#19	Spices, onion powder	15.2 g	54.3%	4.46 g	341 kcal · 10.4g P
#20	Spices, pumpkin pie spice	14.8 g	52.9%	4.33 g	342 kcal · 5.76g P
#21	Triticale flour, whole-grain	14.6 g	52.1%	4.32 g	338 kcal · 13.2g P
#22	Beans, pink, mature seeds, raw	12.7 g	45.4%	3.7 g	343 kcal · 21g P
#23	Nuts, almonds	12.5 g	44.6%	2.16 g	579 kcal · 21.1g P
#24	Crackers, matzo, whole-wheat	11.8 g	42.1%	3.36 g	351 kcal · 13.1g P
#25	Sunflower seeds, plain, unsalted	11.1 g	39.6%	1.91 g	582 kcal · 19.3g P
#26	Grape leaves, raw	11 g	39.3%	11.8 g	93 kcal · 5.6g P
#27	Nuts, hazelnuts or filberts, blanched	11 g	39.3%	1.75 g	629 kcal · 13.7g P
#28	Yardlong beans, mature seeds, raw	11 g	39.3%	3.17 g	347 kcal · 24.3g P
#29	Cowpeas, catjang, mature seeds, raw	10.7 g	38.2%	3.12 g	343 kcal · 23.9g P
#30	Fireweed, leaves, raw	10.6 g	37.9%	10.3 g	103 kcal · 4.71g P
#31	Lemon peel, raw	10.6 g	37.9%	22.6 g	47 kcal · 1.5g P
#32	Orange peel, raw	10.6 g	37.9%	10.9 g	97 kcal · 1.5g P
#33	Spaghetti, spinach, dry	10.6 g	37.9%	2.85 g	372 kcal · 13.3g P
#34	Passion fruit, raw	10.4 g	37.1%	10.7 g	97 kcal · 2.2g P
#35	Buckwheat groats, roasted, dry	10.3 g	36.8%	2.98 g	346 kcal · 11.7g P

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