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

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Folate (Dietary Folate Equivalents) (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Bioavailability-adjusted folate metric accounting for higher absorption of folic acid vs food folate.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Folate (Dietary Folate Equivalents) (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: Yardlong beans, mature seeds, raw (658 µg per 100g).

Rank	USDA Food Item	Folate (Dietary Folate Equivalents) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Yardlong beans, mature seeds, raw	658 µg	100%	190 µg	347 kcal · 24.3g P
#2	Mothbeans, mature seeds, raw	649 µg	100%	189 µg	343 kcal · 22.9g P
#3	Cowpeas, catjang, mature seeds, raw	639 µg	100%	186 µg	343 kcal · 23.9g P
#4	Chicken, liver, all classes, raw	588 µg	100%	494 µg	119 kcal · 16.9g P
#5	Beans, pink, mature seeds, raw	463 µg	100%	135 µg	343 kcal · 21g P
#6	Broadbeans (fava beans), mature seeds, raw	423 µg	100%	124 µg	341 kcal · 26.1g P
#7	Lima beans, thin seeded (baby), mature seeds, raw	400 µg	100%	119 µg	335 kcal · 20.6g P
#8	Beans, french, mature seeds, raw	399 µg	99.8%	116 µg	343 kcal · 18.8g P
#9	Baby Toddler cereal, oatmeal, dry	396 µg	99%	101 µg	394 kcal · 11g P
#10	Baby Toddler cereal, rice, dry	396 µg	99%	102 µg	390 kcal · 6.65g P
#11	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#12	Pasta, dry, enriched	391 µg	97.8%	105 µg	371 kcal · 13g P
#13	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#14	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#15	Baby Toddler cereal, oatmeal with fruit, dry	377 µg	94.2%	96.2 µg	392 kcal · 10.6g P
#16	Baby Toddler cereal, rice with fruit, dry	377 µg	94.2%	97.2 µg	388 kcal · 6.51g P
#17	Noodles, egg, dry, enriched	370 µg	92.5%	96.4 µg	384 kcal · 14.2g P
#18	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#19	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#20	Soy flour, full-fat, raw	345 µg	86.2%	79.5 µg	434 kcal · 37.8g P
#21	Edamame, frozen, prepared	311 µg	77.8%	257 µg	121 kcal · 11.9g P
#22	Edamame, frozen, unprepared	303 µg	75.8%	278 µg	109 kcal · 11.2g P
#23	Soy meal, defatted, raw	303 µg	75.8%	89.9 µg	337 kcal · 49.2g P
#24	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#25	Baby Toddler cereal, barley, dry	287 µg	71.8%	76.3 µg	376 kcal · 13.2g P
#26	Peanuts, valencia, raw	246 µg	61.5%	43.2 µg	570 kcal · 25.1g P
#27	Peanuts, spanish, raw	240 µg	60%	42.1 µg	570 kcal · 26.1g P
#28	Peanuts, virginia, raw	239 µg	59.8%	42.5 µg	563 kcal · 25.2g P
#29	Seeds, sunflower seed butter, without salt	237 µg	59.2%	38.4 µg	617 kcal · 17.3g P
#30	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#31	Lamb, variety meats and by-products, liver, raw	230 µg	57.5%	165 µg	139 kcal · 20.4g P
#32	Soy flour, full-fat, roasted	227 µg	56.8%	51.7 µg	439 kcal · 38.1g P
#33	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#34	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#35	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P

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