MicroNutritiousPrecision Food & Nutrient Analytics

Heart-Healthy Foods

Foods naturally low in sodium while offering a healthy dose of potassium, based on USDA FoodData Central.

Diets that pair lower sodium with adequate potassium, such as the DASH eating pattern, are consistently linked to healthier blood pressure and reduced cardiovascular risk. This is a general population guideline, not medical advice — anyone with existing heart or kidney disease should follow their doctor's specific dietary guidance.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodCalories per 100 g
Almond butter, creamy645 kcal
Amaranth grain, uncooked370.5 kcal
Apricot, with skin, raw48.4 kcal
Apricots, dehydrated (low-moisture), sulfured, stewed126 kcal
Apricots, dried, sulfured, stewed, without added sugar85.3 kcal
Apricots, frozen, sweetened98 kcal
Apricots, raw48 kcal
Asparagus, green, raw28.1 kcal
Asparagus, raw20 kcal
Avocado, Hass, peeled, raw223 kcal
Avocados, raw, Florida119.7 kcal
Balsam-pear (bitter gourd), pods, raw17 kcal
Bamboo shoots, cooked, boiled, drained, without salt12 kcal
Bamboo shoots, raw27 kcal
Bananas, dehydrated, or banana powder346.6 kcal
Bananas, raw88.7 kcal
Bananas, ripe and slightly ripe, raw97.5 kcal
Barley flour or meal344.2 kcal
Beans, adzuki, mature seeds, raw329.8 kcal
Beans, baked, canned, no salt added104.7 kcal
Beans, black turtle, mature seeds, cooked, boiled, without salt130 kcal
Beans, black, mature seeds, cooked, boiled, without salt131.9 kcal
Beans, black, mature seeds, raw341 kcal
Beans, cannellini, dry345 kcal
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt136 kcal
Beans, great northern, mature seeds, cooked, boiled, without salt118.1 kcal
Beans, kidney, all types, mature seeds, cooked, boiled, without salt127.2 kcal
Beans, kidney, california red, mature seeds, cooked, boiled, without salt124 kcal
Beans, kidney, red, mature seeds, cooked, boiled, without salt127.2 kcal
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt123.1 kcal
Beans, liquid from stewed kidney beans47.1 kcal
Beans, navy, mature seeds, cooked, boiled, without salt139.8 kcal
Beans, navy, mature seeds, raw337 kcal
Beans, pink, mature seeds, cooked, boiled, without salt148.9 kcal
Beans, pinto, mature seeds, cooked, boiled, without salt143 kcal
Beans, small white, mature seeds, cooked, boiled, without salt142 kcal
Beans, snap, green, frozen, all styles, microwaved33 kcal
Beans, snap, green, microwaved32.7 kcal
Beans, snap, green, raw40 kcal
Beans, snap, yellow, cooked, boiled, drained, without salt35 kcal
Beans, yellow, mature seeds, cooked, boiled, without salt143.6 kcal
Blackeye pea, dry354 kcal
Blueberries, dried, sweetened317.9 kcal
Breadfruit, raw103 kcal
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt109.9 kcal
Buckwheat344.2 kcal
Buckwheat, whole grain356 kcal
Bulgur, dry, raw372 kcal
Burdock root, cooked, boiled, drained, without salt88 kcal
Burdock root, raw72.2 kcal
Butterbur, cooked, boiled, drained, without salt7.9 kcal
Carissa, (natal-plum), raw61.9 kcal
Cherries, sweet, dark red, raw70.5 kcal
Cherries, sweet, raw62.9 kcal
Chia seeds, dry, raw517 kcal
Chicory, witloof, raw17 kcal
Chives, raw30.1 kcal
Corn flour, masa harina, white or yellow, dry, raw376 kcal
Corn flour, masa, enriched, white363 kcal
Corn flour, masa, unenriched, white363.3 kcal
Corn flour, whole-grain, blue (harina de maiz morado)363.3 kcal
Corn flour, whole-grain, white361 kcal
Corn flour, whole-grain, yellow360.9 kcal
Corn flour, yellow, masa, enriched363 kcal
Corn, sweet, white, cooked, boiled, drained, without salt97 kcal
Corn, sweet, white, frozen, kernels cut off cob, unprepared88 kcal
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt94 kcal
Corn, sweet, white, frozen, kernels on cob, unprepared98.5 kcal
Corn, sweet, yellow and white kernels,  fresh, raw84.6 kcal
Corn, sweet, yellow, cooked, boiled, drained, without salt96 kcal
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt80.8 kcal
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt94 kcal
Corn, sweet, yellow, frozen, kernels on cob, unprepared98 kcal
Corn, yellow, whole kernel, frozen, microwaved113 kcal
Cornsalad, raw21 kcal
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt97 kcal
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt131.9 kcal
Cowpeas (blackeyes), immature seeds, raw90 kcal
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt116 kcal
Cowpeas, young pods with seeds, raw44 kcal
Crackers, matzo, whole-wheat351.3 kcal
Currants, european black, raw63.1 kcal
Currants, red and white, raw55.9 kcal
Custard-apple, (bullock's-heart), raw101.1 kcal
Dates, deglet noor282 kcal
Dates, medjool277.2 kcal
Dock, cooked, boiled, drained, without salt20.1 kcal
Dock, raw22 kcal
Durian, raw or frozen147 kcal
Eggplant, raw25 kcal
Einkorn, grain, dry, raw369 kcal
Farro, pearled, dry, raw367 kcal
Fiddlehead ferns, raw34 kcal
Figs, dried, stewed107.3 kcal
Figs, raw74 kcal
Flour, almond622 kcal
Flour, amaranth384 kcal
Flour, buckwheat358 kcal
Flour, chestnut385 kcal
Flour, oat, whole grain389 kcal
Flour, rye359 kcal
Flour, semolina, fine358 kcal
Flour, sorghum375 kcal
Flour, soy, full-fat452 kcal
Flour, spelt, whole grain364 kcal
Flour, whole wheat, unenriched370 kcal
Fruit juice smoothie, NAKED JUICE, strawberry banana49.5 kcal
Fruit juice smoothie, ODWALLA, strawberry banana48 kcal
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted146 kcal
Grapes, green, seedless, raw80.1 kcal
Grapes, muscadine, raw56.9 kcal
Guava sauce, cooked36.1 kcal
Guavas, common, raw68.1 kcal
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt50 kcal
Hyacinth-beans, immature seeds, raw45.9 kcal
Jackfruit, raw94.9 kcal
Jerusalem-artichokes, raw72.7 kcal
Jujube, Chinese, fresh, dried282 kcal
Jujube, raw79.1 kcal
Khorasan, grain, dry, raw371 kcal
Kiwifruit (kiwi), green, peeled, raw65.1 kcal
Kiwifruit, green, raw61 kcal
Kiwifruit, ZESPRI SunGold, raw62.6 kcal
Lentils, dry360 kcal
Lentils, mature seeds, cooked, boiled, without salt116.4 kcal
Lettuce, butterhead (includes boston and bibb types), raw13 kcal
Lettuce, cos or romaine, raw17 kcal
Lima beans, immature seeds, canned, no salt added, solids and liquids71 kcal
Lima beans, large, mature seeds, cooked, boiled, without salt115.2 kcal
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt126 kcal
Litchis, dried277 kcal
Longans, raw60 kcal
Loquats, raw47.1 kcal
Lupins, mature seeds, cooked, boiled, without salt119 kcal
Mango, Ataulfo, peeled, raw78.5 kcal
Milk, low sodium, fluid60.9 kcal
Millet flour382 kcal
Millet, whole grain376 kcal
Mung beans, mature seeds, cooked, boiled, without salt105.4 kcal
Mushroom, beech39.8 kcal
Mushroom, crimini30.2 kcal
Mushroom, enoki44.4 kcal
Mushroom, king oyster46.4 kcal
Mushroom, lion's mane42.7 kcal
Mushroom, maitake37.6 kcal
Mushroom, oyster41 kcal
Mushroom, pioppini39.2 kcal
Mushroom, white, exposed to ultraviolet light, raw22 kcal
Mushrooms, enoki, raw37 kcal
Mushrooms, maitake, raw31.1 kcal
Mushrooms, shiitake44.1 kcal
Mushrooms, shiitake, stir-fried39 kcal
Mushrooms, white, cooked, boiled, drained, without salt28 kcal
Mushrooms, white, raw22.2 kcal
Nance, frozen, unsweetened73.1 kcal
Naranjilla (lulo) pulp, frozen, unsweetened25 kcal
Nuts, acorn flour, full fat501.9 kcal
Nuts, acorns, dried509.1 kcal
Nuts, acorns, raw387.2 kcal
Nuts, almonds578.4 kcal
Nuts, almonds, dry roasted, without salt added598 kcal
Nuts, almonds, oil roasted, without salt added607 kcal
Nuts, almonds, whole, raw626 kcal
Nuts, brazilnuts, dried, unblanched659 kcal
Nuts, brazilnuts, raw664 kcal
Nuts, butternuts, dried611.9 kcal
Nuts, cashew nuts, raw565 kcal
Nuts, chestnuts, chinese, boiled and steamed153 kcal
Nuts, chestnuts, chinese, dried363.3 kcal
Nuts, chestnuts, chinese, raw223.9 kcal
Nuts, chestnuts, chinese, roasted239 kcal
Nuts, chestnuts, european, raw, peeled196 kcal
Nuts, chestnuts, european, raw, unpeeled213 kcal
Nuts, chestnuts, european, roasted245 kcal
Nuts, coconut cream, raw (liquid expressed from grated meat)329.8 kcal
Nuts, hazelnuts or filberts628 kcal
Nuts, hazelnuts or filberts, blanched628.6 kcal
Nuts, hazelnuts or filberts, dry roasted, without salt added645.3 kcal
Nuts, hazelnuts or filberts, raw641 kcal
Nuts, hickorynuts, dried657.3 kcal
Nuts, macadamia nuts, dry roasted, without salt added718 kcal
Nuts, macadamia nuts, raw717 kcal
Nuts, mixed nuts, dry roasted, with peanuts, without salt added607.1 kcal
Nuts, mixed nuts, oil roasted, with peanuts, without salt added607.1 kcal
Nuts, pecans690.7 kcal
Nuts, pecans, dry roasted, without salt added710 kcal
Nuts, pecans, halves, raw750 kcal
Nuts, pecans, oil roasted, without salt added714.6 kcal
Nuts, pilinuts, dried719.4 kcal
Nuts, pine nuts, dried674 kcal
Nuts, pine nuts, raw689 kcal
Nuts, pistachio nuts, raw560 kcal
Nuts, walnuts, black, dried619 kcal
Nuts, walnuts, english654 kcal
Nuts, walnuts, English, halves, raw730 kcal
Oat bran, raw246.2 kcal
Oats, whole grain, rolled, old fashioned382 kcal
Oats, whole grain, steel cut381 kcal
Okra, frozen, unprepared29.9 kcal
Orange peel, raw96.8 kcal
Parsnips, raw87.1 kcal
Pasta, gluten-free, corn, dry356.1 kcal
Peaches, dehydrated (low-moisture), sulfured, stewed132.9 kcal
Peaches, dried, sulfured, stewed, without added sugar77 kcal
Peanut flour, low fat428 kcal
Peanuts, valencia, raw568.8 kcal
Pears, dried, sulfured, stewed, without added sugar126.9 kcal
Peas, edible-podded, boiled, drained, without salt42.1 kcal
Peas, edible-podded, frozen, cooked, boiled, drained, without salt52 kcal
Peas, edible-podded, raw42 kcal
Peas, green, cooked, boiled, drained, without salt84 kcal
Peas, green, raw81 kcal
Peas, green, split, mature seeds, raw363.3 kcal
Peas, mature seeds, sprouted, cooked, boiled, drained, without salt98 kcal
Peas, split, mature seeds, cooked, boiled, without salt118.1 kcal
Peppers, bell, orange, raw31.7 kcal
Peppers, bell, red, raw31.3 kcal
Peppers, hungarian, raw29.4 kcal
Peppers, jalapeno, raw28.4 kcal
Peppers, serrano, seeded, raw29.2 kcal
Peppers, sweet, red, raw26 kcal
Peppers, sweet, yellow, raw26.8 kcal
Persimmons, japanese, dried274.9 kcal
Persimmons, native, raw126.9 kcal
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt120.9 kcal
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt111 kcal
Pigeonpeas, immature seeds, raw136 kcal
Pineapple juice, frozen concentrate, unsweetened, undiluted179 kcal
Plantains, green, boiled121.2 kcal
Plantains, green, fried308.3 kcal
Plantains, green, raw152 kcal
Plantains, overripe, raw130 kcal
Plantains, ripe, raw136 kcal
Plantains, underripe, raw145 kcal
Plantains, yellow, baked155 kcal
Plantains, yellow, raw121.9 kcal
Plums, dried (prunes), stewed, without added sugar107.1 kcal
Plums, dried (prunes), uncooked240 kcal
Pomegranates, raw82.7 kcal
Potatoes, baked, flesh, without salt93 kcal
Potatoes, boiled, cooked in skin, flesh, without salt87 kcal
Potatoes, boiled, cooked without skin, flesh, without salt86 kcal
Potatoes, canned, drained solids, no salt added60 kcal
Potatoes, gold, without skin, raw73.5 kcal
Potatoes, red, without skin, raw75.6 kcal
Potatoes, russet, without skin, raw83.4 kcal
Prickly pears, raw41.1 kcal
Prune juice, canned71 kcal
Prunes, canned, heavy syrup pack, solids and liquids104.9 kcal
Prunes, dehydrated (low-moisture), stewed113 kcal
Prunes, dehydrated (low-moisture), uncooked339.4 kcal
Pummelo, raw38 kcal
Pumpkin, canned, without salt33.9 kcal
Pumpkin, cooked, boiled, drained, without salt20 kcal
Pumpkin, raw26.1 kcal
Quinoa, uncooked368 kcal
Rhubarb, raw21 kcal
Rice bran, crude315.5 kcal
Rice, black, unenriched, raw370 kcal
Rice, brown, long grain, unenriched, raw366 kcal
Rice, red, unenriched, dry, raw370 kcal
Rutabagas, cooked, boiled, drained, without salt30 kcal
Rye flour, dark325 kcal
Rye flour, light357 kcal
Rye flour, medium348.9 kcal
Rye grain337 kcal
Seeds, hemp seed, hulled552.1 kcal
Seeds, lotus seeds, dried332.2 kcal
Seeds, lotus seeds, raw88.9 kcal
Seeds, pumpkin seeds (pepitas), raw555 kcal
Seeds, safflower seed kernels, dried516.3 kcal
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)607.1 kcal
Seeds, sunflower seed butter, without salt616.6 kcal
Seeds, sunflower seed kernels, dry roasted, without salt582 kcal
Seeds, sunflower seed kernels, oil roasted, without salt592.7 kcal
Seeds, sunflower seed kernels, toasted, without salt619 kcal
Seeds, sunflower seed, kernel, raw609 kcal
Sorghum bran, white, unenriched, dry, raw403 kcal
Sorghum flour, white, pearled, unenriched, dry, raw364 kcal
Sorghum flour, whole-grain359 kcal
Sorghum grain329.8 kcal
Sorghum grain, white, pearled, unenriched, dry, raw370 kcal
Sorghum, whole grain, white, dry, raw373 kcal
Soy meal, defatted, raw337 kcal
Soy protein concentrate, produced by alcohol extraction327.4 kcal
Soybeans, mature cooked, boiled, without salt172 kcal
Soybeans, mature seeds, dry roasted449 kcal
Soybeans, mature seeds, raw446 kcal
Soybeans, mature seeds, roasted, no salt added469 kcal
Squash, summer, all varieties, raw16 kcal
Squash, summer, crookneck and straightneck, frozen, unprepared20.1 kcal
Squash, summer, crookneck and straightneck, raw19 kcal
Squash, summer, green, zucchini, includes skin, raw19 kcal
Squash, summer, yellow, includes skin, raw22 kcal
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt15.3 kcal
Squash, summer, zucchini, includes skin, frozen, unprepared16.7 kcal
Squash, winter, acorn, cooked, baked, without salt55.9 kcal
Squash, winter, acorn, cooked, boiled, mashed, without salt34 kcal
Squash, winter, acorn, raw48.6 kcal
Squash, winter, all varieties, cooked, baked, without salt37 kcal
Squash, winter, all varieties, raw34 kcal
Squash, winter, butternut, cooked, baked, without salt40 kcal
Squash, winter, butternut, frozen, unprepared57 kcal
Squash, winter, butternut, raw48.1 kcal
Squash, winter, hubbard, cooked, boiled, mashed, without salt29.9 kcal
Squash, zucchini, baby, raw21 kcal
Succotash, (corn and limas), raw98.9 kcal
Sweet potatoes, orange flesh, without skin, raw79 kcal
Taro leaves, cooked, steamed, without salt23.9 kcal
Taro leaves, raw42.3 kcal
Taro shoots, cooked, without salt14.1 kcal
Taro shoots, raw11 kcal
Tomatillos, raw32 kcal
Tomatoes, red, ripe, raw, year round average18 kcal
Triticale337 kcal
Triticale flour, whole-grain337 kcal
Watermelon, seedless, rind only, raw19.4 kcal
Wheat bran, crude216.1 kcal
Wheat flour, whole-grain, soft wheat332.2 kcal
Wheat, durum339.4 kcal
Wheat, hard red spring329.8 kcal
Wheat, hard red winter327.4 kcal
Wheat, hard white341.8 kcal
Wheat, khorasan, uncooked337 kcal
Wheat, soft red winter329.8 kcal
Wheat, soft white339.4 kcal
Wild rice, dry, raw369 kcal
Winged beans, immature seeds, cooked, boiled, drained, without salt38 kcal
Winged beans, immature seeds, raw49 kcal
Yardlong bean, cooked, boiled, drained, without salt47.1 kcal
Yardlong bean, raw47.1 kcal
Yardlong beans, mature seeds, cooked, boiled, without salt118.1 kcal