Dairy products play an important role in the keto diet, offering not only a rich source of fats and proteins, but also a variety of vitamins essential for maintaining health.
Despite the need to monitor carbohydrate intake on the keto diet, there are dairy products that fit perfectly into the keto menu, providing a high content of vitamins.
In this article, we will look at the TOP dairy products with the highest vitamin content that will help you support immunity, improve skin and bone health, and contribute to overall well-being on the keto diet.
TOP 1. Kefir 4%
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Probiotics | 750 |
| Phosphorus | 13 |
| Calcium | 12 |
| Potassium | 6 |
| Selenium | 5 |
| Zinc | 5 |
| Chlorine | 4 |
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 5 |
TOP 2. Ghee butter
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 310 |
| Stearic acid (Saturated) | 310 |
| Oleic acid (Omega-9) | 186 |
TOP 3. Parmesan
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Calcium | 118 |
| Phosphorus | 99 |
| Sodium | 66 |
| Selenium | 35 |
| Molybdenum | 27 |
| Zinc | 34 |
| Iodine | 23 |
| Iron | 5 |
| Magnesium | 14 |
| Potassium | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 125 |
| Stearic acid (Saturated) | 35 |
| Oleic acid (Omega-9) | 22 |
| Alpha-linolenic acid (Omega-3) | 18 |
TOP 4. Powdered milk
RDA per 100 g
Minerals
TOP 5. Butter
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Phosphorus | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 255 |
| Stearic acid (Saturated) | 255 |
| Arachidonic acid (AA, Omega-6) | 120 |
| Oleic acid (Omega-9) | 8 |
TOP 6. Cheese
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Phosphorus | 85 |
| Calcium | 72 |
| Selenium | 56 |
| Probiotics | 50 |
| Sodium | 30 |
| Zinc | 39 |
| Iron | 4 |
| Magnesium | 9 |
| Copper | 4 |
Lipids
TOP 7. Cheddar
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 145 |
| Stearic acid (Saturated) | 10 |
| Oleic acid (Omega-9) | 8 |
