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TOP meat products with the highest vitamin content

Roman Klymenko
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Roman Klymenko

15 years on low-carb nutrition

Article content
  1. Beginning
  2. TOP 1. Beef liver
  3. TOP 2. Chicken liver
  4. TOP 3. Pork liver
  5. TOP 4. Beef kidneys
  6. TOP 5. Pork kidneys
  7. TOP 6. Beef brains
  8. TOP 7. Turkey
  9. TOP 8. Beef heart
  10. TOP 9. Chicken hearts
  11. TOP 10. Bull’s testicles
TOP meat products with the highest vitamin content
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Last updated: 02.07.2024
Time to read: 1 min.
Keto, LCHF: Recipes, Rules, Description $$$
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Meat products play a central role in the keto diet due to their high protein and beneficial fat content, which support the process of ketosis.

However, in addition to these macronutrients, many types of meat are rich in essential vitamins necessary for overall health and well-being.

In this article, we will look at the TOP meat products with the highest vitamin content that will become an integral part of your keto menu, promoting immune system strengthening, maintaining energy, and improving the functioning of all body systems.

TOP 1. 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
Zinc50
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 2. 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
Molybdenum156
Iron50
Selenium108
Phosphorus42
Zinc50
Betaine18
Manganese15
Coenzyme Q1010
Sulfur12
Potassium9
Magnesium8
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 3. 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
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 4. Beef kidneys

Beef kidneys
RDA per 100 g
Vitamins
Nutrient% of RDA
B121 146
B2264
B4 (Choline)97
A60
B150
B346
B925
B524
B618
C15
D6
Minerals
Nutrient% of RDA
Selenium256
Molybdenum71
Iron26
Copper48
Phosphorus42
Zinc36
Coenzyme Q1017
Sodium10
Potassium12
Manganese10
Glutathione8
Magnesium6
L-carnitine8
Lipids
Nutrient% of RDA
Cholesterol188
Arachidonic acid (AA, Omega-6)150
Palmitic acid (Saturated)4
DHA (Omega-3)3
Amino acids
Nutrient% of RDA
Histidine120
Tryptophan100
Serin69
Threonine89
Aspartic acid72
Lysine80
Alanine101
Isoleucine71
Phenylalanine66
Leucine63
Valin58
Proline42
Methionine45
Tyrosine43
Cysteine31
Arginine26
Glycine22
Glutamic acid44

TOP 5. Pork kidneys

Pork kidneys
RDA per 100 g
Vitamins
Nutrient% of RDA
B121 125
B2255
B4 (Choline)76
B349
B145
B920
B520
B618
C17
A11
D5
Minerals
Nutrient% of RDA
Selenium256
Molybdenum62
Iron25
Copper41
Phosphorus35
Zinc30
Coenzyme Q1010
Sodium8
Potassium10
Glutathione7
Manganese8
Magnesium6
L-carnitine7
Lipids
Nutrient% of RDA
Cholesterol188
Arachidonic acid (AA, Omega-6)95
Palmitic acid (Saturated)4
Amino acids
Nutrient% of RDA
Histidine116
Tryptophan95
Serin67
Threonine85
Aspartic acid68
Lysine77
Alanine98
Isoleucine68
Phenylalanine62
Leucine60
Valin55
Proline40
Methionine43
Tyrosine42
Cysteine29
Arginine24
Glycine21
Glutamic acid42

TOP 6. 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 7. Turkey

Turkey
RDA per 100 g
Vitamins
Nutrient% of RDA
B3207
B6138
B276
B556
B4 (Choline)62
B1242
B113
D6
Minerals
Nutrient% of RDA
Selenium55
Phosphorus32
Zinc31
Iron6
Copper10
Magnesium9
Potassium9
Sodium4
Lipids
Nutrient% of RDA
Cholesterol35
Oleic acid (Omega-9)10
Amino acids
Nutrient% of RDA
Threonine133
Tryptophan125
Histidine100
Valin85
Leucine75
Alanine100
Methionine67
Lysine67
Phenylalanine64
Aspartic acid40
Tyrosine40
Cysteine25
Arginine20
Serin10
Glycine10
Isoleucine10

TOP 8. Beef heart

Beef heart
RDA per 100 g
Vitamins
Nutrient% of RDA
B12358
B282
B361
B127
B623
B518
B4 (Choline)18
C4
Minerals
Nutrient% of RDA
Iron24
Selenium38
Copper38
Coenzyme Q1038
Phosphorus30
Zinc35
L-carnitine24
Potassium12
Glutathione9
Magnesium7
Molybdenum4
Sodium4
Lipids
Nutrient% of RDA
Cholesterol121
Arachidonic acid (AA, Omega-6)120
Palmitic acid (Saturated)13
Oleic acid (Omega-9)9
Stearic acid (Saturated)5
DHA (Omega-3)3
Amino acids
Nutrient% of RDA
Histidine140
Threonine117
Serin80
Tryptophan110
Lysine103
Aspartic acid80
Methionine87
Isoleucine90
Leucine80
Alanine110
Valin75
Phenylalanine72
Proline50
Tyrosine48
Arginine30
Glycine28
Cysteine32
Glutamic acid52

TOP 9. Chicken hearts

Chicken hearts
RDA per 100 g
Vitamins
Nutrient% of RDA
B12292
B4 (Choline)52
B538
B631
B8 (Inositol)30
B929
B233
B327
B717
B114
Minerals
Nutrient% of RDA
Collagen100
Copper81
Iron31
Zinc34
Selenium21
Phosphorus20
Potassium9
Magnesium6
Sodium4
Lipids
Nutrient% of RDA
Arachidonic acid (AA, Omega-6)120
Palmitic acid (Saturated)30
Stearic acid (Saturated)10
Oleic acid (Omega-9)9
Linoleic acid (Omega-6)8
Amino acids
Nutrient% of RDA
Histidine200
Serin100
Alanine200
Tryptophan125
Phenylalanine120
Lysine100
Glycine67
Leucine75
Tyrosine64
Aspartic acid40
Cysteine30
Arginine20
Methionine27
Threonine27
Isoleucine12
Valin12

TOP 10. Bull’s testicles

Bull’s testicles
RDA per 100 g
Vitamins
Nutrient% of RDA
B12363
B4 (Choline)101
B329
B522
B225
B111
B69
B98
A4
Minerals
Nutrient% of RDA
Selenium65
Zinc61
Iron20
Phosphorus35
Potassium15
Sodium7
Magnesium5
Lipids
Nutrient% of RDA
Arachidonic acid (AA, Omega-6)100
Amino acids
Nutrient% of RDA
Methionine27
Valin15

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Top meat products with the highest mineral contentTop meat products with the highest mineral content
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Keto, LCHF: Recipes, Rules, Description $$$
Odessa