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Top meat products with the highest mineral content

The most mineral-dense meat products in this article are beef liver, pork liver, lard, bone marrow, chicken liver, beef brain, basturma, beef kidneys, bacon and pork kidneys. Organ meats are the real mineral leaders: beef liver is extremely rich in copper and also supplies iron, selenium, phosphorus and zinc; pork liver is strong in iron, selenium, molybdenum, phosphorus and zinc; chicken liver adds a lot of copper, molybdenum, iron and selenium. Lard and bacon appear mostly because of their fat profile rather than broad mineral density, so for a keto menu the more useful mineral strategy is moderate servings of liver, kidneys or other organs, not only fatty muscle meat.
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

Article content
  1. Beginning
  2. TOP 1. Chicken skin
  3. TOP 2. Pork trotters
  4. TOP 3. Beef liver
  5. TOP 4. Turkey liver
  6. TOP 5. Pork liver
  7. TOP 6. Lard
  8. TOP 7. Chicken liver
  9. TOP 8. Bone marrow
  10. TOP 9. Beef brains
  11. TOP 10. Egg yolk
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Top meat products with the highest mineral content
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Keto, LCHF: Recipes, Rules, Description $$$
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In this article, we will look at the TOP meat products with the highest mineral content that will help strengthen your bones, improve metabolism, and support overall body tone. These meat products can be an important part of your keto menu, providing the necessary amount of minerals for health and well-being.

TOP 1. Chicken skin

Chicken skin
RDA per 100 g
Vitamins
Nutrient% of RDA
B339
B214
A11
B68
B128
B4 (Choline)11
B15
E3
Minerals
Nutrient% of RDA
Selenium36
Iron8
Phosphorus18
Sodium17
Zinc15
Potassium5
Magnesium5
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)43 325
Stearic acid (Saturated)10 025
Myristic acid (Saturated)1 625
Cholesterol41
Oleic acid (Omega-9)41
DHA (Omega-3)8
EPA (Omega-3)4

TOP 2. Pork trotters

Pork trotters
RDA per 100 g
Vitamins
Nutrient% of RDA
B1217
B4 (Choline)18
B25
B34
Minerals
Nutrient% of RDA
Selenium41
Sodium17
Phosphorus12
Iron5
Zinc13
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)14 970
Linoleic acid (Omega-6)10 900
Stearic acid (Saturated)5 425
Alpha-linolenic acid (Omega-3)5 727
Myristic acid (Saturated)935
Cholesterol53
Arachidonic acid (AA, Omega-6)75
Oleic acid (Omega-9)22

TOP 3. Beef liver

Beef liver
RDA per 100 g
Vitamins
Nutrient% of RDA
B122 471
A1 343
B2309
B5126
B7100
B394
B677
B4 (Choline)98
B973
B1367
B8 (Inositol)30
B124
B1510
K210
D6
B106
E4
Minerals
Nutrient% of RDA
Copper1 111
Betaine125
Iron34
Selenium72
Phosphorus68
Alpha-lipoic acid45
Zinc50
Alpha GPC28
Manganese16
Potassium15
Coenzyme Q1010
Chrome8
Magnesium6
Sodium3
Lipids
Nutrient% of RDA
Cholesterol19 450
Palmitic acid (Saturated)20
Arachidonic acid (AA, Omega-6)58
Oleic acid (Omega-9)15
Stearic acid (Saturated)10
Amino acids
Nutrient% of RDA
Aspartic acid320
Methionine267
Tyrosine200
Histidine200
Lysine167
Leucine150
Serin100
Alanine200
Tryptophan100
Phenylalanine96
Glycine67
Glutamine60
Glutamic acid160
Proline56
Cysteine25
Arginine20
Threonine27
Valin19
Isoleucine20

TOP 4. Turkey liver

Turkey liver
RDA per 100 g
Minerals
Nutrient% of RDA
Vitamin B121 167
Copper1 000
Vitamin A1 143
Vitamin B2182
Vitamin B9150
Vitamin B7150
Vitamin B5130
Iron50
Selenium87
Vitamin B371
Vitamin B662
Phosphorus40
Alpha-lipoic acid33
Zinc44
Vitamin B123
Betaine15
Vitamin C13
Manganese12
Potassium12
Vitamin K211
Vitamin D6
Magnesium8
Alpha GPC6
Vitamin E5
Sodium4
Lipids
Nutrient% of RDA
Cholesterol1 700

TOP 5. Pork liver

Pork liver
RDA per 100 g
Vitamins
Nutrient% of RDA
B12975
A670
B2315
B3118
B7100
B598
B656
B4 (Choline)46
C31
B126
B8 (Inositol)10
B1510
E4
Minerals
Nutrient% of RDA
Copper384
Iron105
Selenium85
Molybdenum58
Phosphorus50
Alpha-lipoic acid40
Zinc54
Sulfur33
Betaine18
Manganese14
Potassium15
Coenzyme Q1010
Magnesium7
Sodium3
Lipids
Nutrient% of RDA
Cholesterol1 945
Arachidonic acid (AA, Omega-6)200
Palmitic acid (Saturated)25
Myristic acid (Saturated)20
Oleic acid (Omega-9)17
Stearic acid (Saturated)5
Amino acids
Nutrient% of RDA
Aspartic acid320
Methionine333
Histidine200
Tryptophan165
Tyrosine160
Serin100
Lysine133
Alanine150
Leucine100
Phenylalanine96
Glycine67
Glutamic acid160
Glutamine50
Arginine30
Cysteine25
Threonine16
Valin15
Proline11
Isoleucine10

TOP 6. Lard

Lard
RDA per 100 g
Vitamins
Nutrient% of RDA
B1225
B513
B215
B4 (Choline)12
B310
B19
Minerals
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Lipids
Nutrient% of RDA
Cholesterol4 000
Palmitic acid (Saturated)195
Arachidonic acid (AA, Omega-6)250
Stearic acid (Saturated)55
Oleic acid (Omega-9)24
Amino acids
Nutrient% of RDA
Methionine27

TOP 7. Chicken liver

Chicken liver
RDA per 100 g
Vitamins
Nutrient% of RDA
A1 572
B12691
B7200
B2192
B5148
B9145
B680
B1367
B370
B4 (Choline)68
C36
B128
K213
D7
E6
B106
Minerals
Nutrient% of RDA
Copper622
Phosphatidylcholine323
Molybdenum156
Iron50
Selenium108
Phosphorus42
Zinc50
Alpha-lipoic acid35
Betaine18
Manganese15
Coenzyme Q1010
Sulfur12
Potassium9
Magnesium8
Alpha GPC5
Sodium3
Lipids
Nutrient% of RDA
Cholesterol1 650
Arachidonic acid (AA, Omega-6)120
Palmitic acid (Saturated)30
Linoleic acid (Omega-6)8
Stearic acid (Saturated)5
Myristic acid (Saturated)5
Oleic acid (Omega-9)4
Amino acids
Nutrient% of RDA
Histidine200
Lysine133
Tryptophan125
Leucine100
Tyrosine96
Glycine67
Phenylalanine80
Glutamic acid160
Alanine100
Glutamine40
Aspartic acid40
Arginine30
Methionine40
Cysteine25
Threonine24
Proline17
Serin12
Valin15
Isoleucine12

TOP 8. Bone marrow

Bone marrow
RDA per 100 g
Vitamins
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Minerals
Nutrient% of RDA
Boron17
Iron7
Lipids
Nutrient% of RDA
Cholesterol3 850
Stearic acid (Saturated)15
Myristic acid (Saturated)15
Amino acids
Nutrient% of RDA
Glycine67
Methionine40
Phenylalanine16
Lysine13
Leucine10

TOP 9. Beef brains

Beef brains
RDA per 100 g
Vitamins
Nutrient% of RDA
B12396
B4 (Choline)115
B330
B227
B516
B612
C13
D10
B19
E7
Minerals
Nutrient% of RDA
Phosphorus51
Selenium45
Iron14
Copper20
Molybdenum13
Coenzyme Q1012
Zinc14
Potassium11
Sodium6
Glutathione5
Magnesium5
Lipids
Nutrient% of RDA
Cholesterol1 550
Arachidonic acid (AA, Omega-6)900
DHA (Omega-3)24
EPA (Omega-3)10
Palmitic acid (Saturated)5
Oleic acid (Omega-9)6
Amino acids
Nutrient% of RDA
Histidine94
Tryptophan75
Serin52
Aspartic acid60
Threonine64
Alanine83
Phenylalanine51
Lysine48
Isoleucine46
Proline32
Valin40
Leucine39
Methionine35
Tyrosine34
Cysteine21
Arginine18
Glycine18
Glutamic acid36

TOP 10. Egg yolk

Egg yolk
RDA per 100 g
Vitamins
Nutrient% of RDA
B1283
B783
A54
B246
K251
B937
B528
D27
B627
E17
B116
Minerals
Nutrient% of RDA
Phosphatidylcholine969
Selenium102
Phosphorus56
Iron15
Zinc29
Calcium13
Lutein11
Coenzyme Q1010
Copper9
Potassium4
Lipids
Nutrient% of RDA
Cholesterol187
Arachidonic acid (AA, Omega-6)200
Linoleic acid (Omega-6)42
DHA (Omega-3)22
Palmitic acid (Saturated)15
Stearic acid (Saturated)15
Alpha-linolenic acid (Omega-3)7
Oleic acid (Omega-9)3
Amino acids
Nutrient% of RDA
Tryptophan250
Histidine60
Leucine50
Methionine40
Tyrosine40
Phenylalanine40
Cysteine30
Alanine50
Lysine33
Valin31
Aspartic acid24
Threonine27
Arginine10
Serin10
Isoleucine10

Additional materials

TOP meat products with the highest vitamin contentTOP meat products with the highest vitamin content
Published: 02.07.2024
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Keto, LCHF: Recipes, Rules, Description $$$
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