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. Ghee butter
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 1 075 |
| Palmitic acid (Saturated) | 310 |
| Stearic acid (Saturated) | 310 |
| Oleic acid (Omega-9) | 186 |
TOP 2. 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
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 400 |
| Tryptophan | 280 |
| Cysteine | 150 |
| Threonine | 133 |
| Lysine | 120 |
| Methionine | 107 |
| Alanine | 120 |
| Tyrosine | 80 |
| Valin | 77 |
| Leucine | 75 |
| Phenylalanine | 64 |
| Isoleucine | 18 |
TOP 3. Butter
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Phosphorus | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 1 075 |
| Palmitic acid (Saturated) | 255 |
| Stearic acid (Saturated) | 255 |
| Arachidonic acid (AA, Omega-6) | 120 |
| Oleic acid (Omega-9) | 8 |
TOP 4. Cheddar
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 550 |
| Palmitic acid (Saturated) | 145 |
| Stearic acid (Saturated) | 10 |
| Oleic acid (Omega-9) | 8 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 280 |
| Methionine | 80 |
| Leucine | 75 |
| Isoleucine | 50 |
| Lysine | 48 |
| Phenylalanine | 45 |
| Valin | 43 |
| Alanine | 60 |
| Histidine | 40 |
| Threonine | 27 |
| Cysteine | 20 |
| Tyrosine | 16 |
TOP 5. Milk protein concentrate (MPC 80)
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Transfer factor | ? |
| Phosphorus | 176 |
| Calcium | 165 |
| Potassium | 16 |
| Sodium | 10 |
| Chlorine | 6 |
| Iron | 2 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Methionine | 267 |
| Lysine | 200 |
| Phenylalanine | 160 |
| Isoleucine | 150 |
| Leucine | 150 |
| Valin | 62 |
| Threonine | 27 |
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
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 150 |
| Threonine | 133 |
| Leucine | 75 |
| Lysine | 73 |
| Phenylalanine | 56 |
| Tyrosine | 48 |
| Valin | 46 |
| Histidine | 40 |
| Methionine | 16 |
| Isoleucine | 12 |
TOP 7. Kefir 4%
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Probiotics | 750 |
| Phosphorus | 13 |
| Calcium | 12 |
| Potassium | 6 |
| Selenium | 5 |
| Zinc | 5 |
| Chlorine | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 5 |
| Cholesterol | 5 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 30 |
| Phenylalanine | 6 |
| Leucine | 5 |
| Threonine | 4 |
| Valin | 4 |
| Isoleucine | 4 |
