Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Lutein + Zeaxanthin (USDA Ranking)

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Lutein + Zeaxanthin (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Macular pigment carotenoids that filter blue light and protect retinal photoreceptors.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Lutein + Zeaxanthin (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: Sweet potato leaves, raw (14720 µg per 100g).

Rank	USDA Food Item	Lutein + Zeaxanthin / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Sweet potato leaves, raw	14720 µg	100%	35048 µg	42 kcal · 2.49g P
#2	Turnip greens, raw	12825 µg	100%	40078 µg	32 kcal · 1.5g P
#3	Cress, garden, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#4	Cress, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#5	Chicory greens, raw	10300 µg	100%	44783 µg	23 kcal · 1.7g P
#6	Radicchio, raw	8832 µg	88.3%	38400 µg	23 kcal · 1.43g P
#7	Spinach, for use on a sandwich	6020 µg	60.2%	22296 µg	27 kcal · 2.85g P
#8	Basil, raw	5650 µg	56.5%	24565 µg	23 kcal · 3.15g P
#9	Parsley, raw	5561 µg	55.6%	15447 µg	36 kcal · 2.97g P
#10	Peppers, hot chile, sun-dried	5494 µg	54.9%	1696 µg	324 kcal · 10.6g P
#11	Kale, frozen, unprepared	5360 µg	53.6%	19143 µg	28 kcal · 2.66g P
#12	Chrysanthemum, garland, raw	3834 µg	38.3%	15975 µg	24 kcal · 3.36g P
#13	Lettuce, arugula, raw	3555 µg	35.5%	14220 µg	25 kcal · 2.58g P
#14	Baby Toddler squash, Stage 1	3527 µg	35.3%	12596 µg	28 kcal · 0.81g P
#15	Baby Toddler squash, Stage 2	3527 µg	35.3%	14696 µg	24 kcal · 0.81g P
#16	Spaghetti, spinach, dry	3487 µg	34.9%	937 µg	372 kcal · 13.3g P
#17	Green peas, raw	2477 µg	24.8%	3058 µg	81 kcal · 5.42g P
#18	Mixed salad greens, raw	2412 µg	24.1%	11486 µg	21 kcal · 1.31g P
#19	Romaine lettuce, raw	2310 µg	23.1%	11000 µg	21 kcal · 0.98g P
#20	Squash, summer, scallop, raw	2308 µg	23.1%	12822 µg	18 kcal · 1.2g P
#21	Squash, summer, all varieties, raw	2125 µg	21.2%	13281 µg	16 kcal · 1.21g P
#22	Taro leaves, raw	1932 µg	19.3%	4600 µg	42 kcal · 4.98g P
#23	Leeks, (bulb and lower leaf-portion), raw	1900 µg	19%	3115 µg	61 kcal · 1.5g P
#24	Beans, fava, in pod, raw	1811 µg	18.1%	2058 µg	88 kcal · 7.92g P
#25	Grape leaves, raw	1747 µg	17.5%	1878 µg	93 kcal · 5.6g P
#26	Lettuce, green leaf, raw	1730 µg	17.3%	11533 µg	15 kcal · 1.36g P
#27	Lettuce, Boston, raw	1724 µg	17.2%	9578 µg	18 kcal · 0.88g P
#28	Lettuce, red leaf, raw	1724 µg	17.2%	0 µg	13 kcal · 1.33g P
#29	Broccoli raab, cooked	1683 µg	16.8%	6732 µg	25 kcal · 3.83g P
#30	Edamame, frozen, prepared	1619 µg	16.2%	1338 µg	121 kcal · 11.9g P
#31	Brussels sprouts, raw	1590 µg	15.9%	3698 µg	43 kcal · 3.38g P
#32	Winter squash, raw	1500 µg	15%	5769 µg	26 kcal · 1g P
#33	Baby Toddler peas, Stage 1	1465 µg	14.6%	2930 µg	50 kcal · 3.27g P
#34	Baby Toddler peas, Stage 2	1465 µg	14.6%	2930 µg	50 kcal · 3.27g P
#35	Winter squash, cooked, no added fat	1411 µg	14.1%	3814 µg	37 kcal · 0.89g P

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