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

Low-sodium heart-healthy whole foods (<120mg sodium/100g) highest in Natural Food Folate (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Naturally occurring reduced pteroylpolyglutamate folate present in whole leafy greens and legumes.

USDA Leaderboard: Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Natural Food Folate (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	Natural Food Folate / 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	Lima beans, large, mature seeds, raw	395 µg	98.8%	117 µg	338 kcal · 21.5g P
#10	Beans, yellow, mature seeds, raw	389 µg	97.2%	113 µg	345 kcal · 22g P
#11	Beans, white, mature seeds, raw	388 µg	97%	117 µg	333 kcal · 23.4g P
#12	Beans, navy, mature seeds, raw	364 µg	91%	108 µg	337 kcal · 22.3g P
#13	Lupins, mature seeds, raw	355 µg	88.8%	95.7 µg	371 kcal · 36.2g P
#14	Soy flour, full-fat, raw	345 µg	86.2%	79.5 µg	434 kcal · 37.8g P
#15	Edamame, frozen, prepared	311 µg	77.8%	257 µg	121 kcal · 11.9g P
#16	Edamame, frozen, unprepared	303 µg	75.8%	278 µg	109 kcal · 11.2g P
#17	Soy meal, defatted, raw	303 µg	75.8%	89.9 µg	337 kcal · 49.2g P
#18	Beef, variety meats and by-products, liver, raw	290 µg	72.5%	215 µg	135 kcal · 20.4g P
#19	Peanuts, valencia, raw	246 µg	61.5%	43.2 µg	570 kcal · 25.1g P
#20	Peanuts, spanish, raw	240 µg	60%	42.1 µg	570 kcal · 26.1g P
#21	Peanuts, virginia, raw	239 µg	59.8%	42.5 µg	563 kcal · 25.2g P
#22	Seeds, sunflower seed butter, without salt	237 µg	59.2%	38.4 µg	617 kcal · 17.3g P
#23	Sunflower seeds, plain, unsalted	237 µg	59.2%	40.7 µg	582 kcal · 19.3g P
#24	Lamb, variety meats and by-products, liver, raw	230 µg	57.5%	165 µg	139 kcal · 20.4g P
#25	Soy flour, full-fat, roasted	227 µg	56.8%	51.7 µg	439 kcal · 38.1g P
#26	Epazote, raw	215 µg	53.8%	672 µg	32 kcal · 0.33g P
#27	Turnip greens, raw	194 µg	48.5%	606 µg	32 kcal · 1.5g P
#28	Asparagus, frozen, unprepared	191 µg	47.8%	796 µg	24 kcal · 3.23g P
#29	Seaweed, irishmoss, raw	182 µg	45.5%	371 µg	49 kcal · 1.51g P
#30	Chrysanthemum leaves, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#31	Chrysanthemum, garland, raw	177 µg	44.2%	738 µg	24 kcal · 3.36g P
#32	Egg, yolk, raw, frozen, sugared, pasteurized	174 µg	43.5%	56.7 µg	307 kcal · 13.9g P
#33	Pigeonpeas, immature seeds, raw	173 µg	43.2%	127 µg	136 kcal · 7.2g P
#34	Soybeans, mature seeds, sprouted, raw	172 µg	43%	141 µg	122 kcal · 13.1g P
#35	Cowpeas (blackeyes), immature seeds, raw	168 µg	42%	187 µg	90 kcal · 2.95g P

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