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Top dairy products with the highest vitamin content

In the vitamin ranking, the article places Maasdam, Parmesan, ghee, butter, Camembert, Cheddar and milk protein concentrate MPC 80 at the top, but they contribute different things. Maasdam and Parmesan are mainly useful for B vitamins, especially B12 and B2, plus vitamin A; ghee and butter are more relevant for fat-soluble vitamins such as A and E; Camembert and Cheddar combine B12, B2, vitamin A and smaller amounts of other B vitamins. On keto, the practical takeaway is to use aged cheeses for protein, calcium, phosphorus and B12, and butter or ghee for fat and fat-soluble vitamins, without making dairy the only foundation of the diet.
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

Article content
  1. Beginning
  2. TOP 1. Suluguni cheese
  3. TOP 2. Ghee
  4. TOP 3. Parmesan
  5. TOP 4. Maasdam
  6. TOP 5. Butter
  7. TOP 6. Camembert
  8. TOP 7. Cheddar
1min
Top dairy products with the highest vitamin content
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Keto, LCHF: Recipes, Rules, Description $$$
Odessa

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. Suluguni cheese

Suluguni cheese
RDA per 100 g
Vitamins
Nutrient% of RDA
B1258
B236
A26
B66
B54
B4 (Choline)4
B93
B13
Minerals
Nutrient% of RDA
Calcium65
Phosphorus57
Sodium46
Zinc44
Selenium25
Magnesium6
Iron1
Potassium4
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)90 000
Stearic acid (Saturated)35 000
Cholesterol35
Oleic acid (Omega-9)7
Amino acids
Nutrient% of RDA
Lysine100
Threonine93
Isoleucine90
Leucine90
Valin85
Phenylalanine72
Tyrosine48
Tryptophan40
Methionine33

TOP 2. Ghee

Ghee
RDA per 100 g
Vitamins
Nutrient% of RDA
A438
E19
Minerals
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Lipids
Nutrient% of RDA
Cholesterol1 075
Palmitic acid (Saturated)310
Stearic acid (Saturated)310
Oleic acid (Omega-9)186
Lauric acid63

TOP 3. Parmesan

Parmesan
RDA per 100 g
Vitamins
Nutrient% of RDA
B1250
A37
B231
B67
B57
B4 (Choline)8
B34
D3
B14
Minerals
Nutrient% of RDA
Calcium118
Phosphorus99
Sodium66
Selenium35
Molybdenum27
Zinc34
Iodine23
Iron5
Magnesium14
Potassium4
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)125
Cholesterol44
Stearic acid (Saturated)35
Oleic acid (Omega-9)22
Alpha-linolenic acid (Omega-3)18
Amino acids
Nutrient% of RDA
Histidine400
Tryptophan280
Cysteine150
Threonine133
Lysine120
Methionine107
Alanine120
Tyrosine80
Valin77
Leucine75
Phenylalanine64
Isoleucine18

TOP 4. Maasdam

Maasdam
RDA per 100 g
Vitamins
Nutrient% of RDA
B1263
B236
A36
B96
B66
B56
D3
B4 (Choline)4
E3
B13
Minerals
Nutrient% of RDA
Phosphorus77
Calcium70
Molybdenum67
Zinc44
Selenium25
Sodium15
Iron4
Magnesium9
Copper4
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)45
Cholesterol45
Arachidonic acid (AA, Omega-6)120
Oleic acid (Omega-9)23
Stearic acid (Saturated)18
Myristic acid (Saturated)17
Alpha-linolenic acid (Omega-3)18
Linoleic acid (Omega-6)5
Amino acids
Nutrient% of RDA
Tryptophan180
Proline133
Lysine167
Isoleucine150
Leucine145
Valin131
Histidine124
Threonine120
Serin85
Aspartic acid88
Methionine93
Phenylalanine88
Tyrosine62
Alanine90
Glutamic acid112
Cysteine28
Arginine19
Glycine17

TOP 5. Butter

Butter
RDA per 100 g
Vitamins
Nutrient% of RDA
A98
E15
D8
K28
Minerals
Nutrient% of RDA
Phosphorus3
Lipids
Nutrient% of RDA
Cholesterol1 075
Palmitic acid (Saturated)255
Stearic acid (Saturated)255
Arachidonic acid (AA, Omega-6)120
Lauric acid26
Oleic acid (Omega-9)8

TOP 6. Camembert

Camembert
RDA per 100 g
Vitamins
Nutrient% of RDA
K276
B1254
B245
B528
A34
B618
B916
B4 (Choline)4
B33
B13
Minerals
Nutrient% of RDA
Phosphorus50
Molybdenum44
Calcium39
Sodium37
Selenium26
Copper23
Zinc30
Potassium7
Magnesium6
Iron2
Lipids
Nutrient% of RDA
Palmitic acid (Saturated)42
Cholesterol36
Arachidonic acid (AA, Omega-6)90
Oleic acid (Omega-9)21
Stearic acid (Saturated)18
Alpha-linolenic acid (Omega-3)18
Myristic acid (Saturated)16
Linoleic acid (Omega-6)6
Amino acids
Nutrient% of RDA
Tryptophan150
Proline117
Isoleucine135
Lysine127
Leucine125
Valin115
Threonine109
Histidine108
Serin76
Aspartic acid80
Methionine87
Phenylalanine74
Alanine82
Tyrosine55
Glutamic acid102
Cysteine26
Arginine16
Glycine15

TOP 7. Cheddar

Cheddar
RDA per 100 g
Vitamins
Nutrient% of RDA
B1235
B234
A38
B66
B56
B95
Minerals
Nutrient% of RDA
Phosphorus73
Calcium72
Selenium33
Zinc39
Sodium27
Chlorine26
Iron1
Magnesium3
Potassium4
Lipids
Nutrient% of RDA
Cholesterol550
Palmitic acid (Saturated)145
Stearic acid (Saturated)10
Oleic acid (Omega-9)8
Amino acids
Nutrient% of RDA
Tryptophan280
Methionine80
Leucine75
Isoleucine50
Lysine48
Phenylalanine45
Valin43
Alanine60
Histidine40
Threonine27
Cysteine20
Tyrosine16

Additional materials

TOP dairy products with the highest mineral contentTOP dairy products with the highest mineral content
Published: 02.07.2024
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