Top seafood with the highest mineral content

The top seafood with the highest mineral content includes options like shellfish and fatty fish, which are essential for a balanced keto diet. Incorporating these seafood choices can enhance your mineral intake, supporting overall health and energy levels.

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Seafood plays a key role in the keto diet, providing high protein content, healthy fats, and almost no carbohydrates.

However, their value is not limited to just macronutrients. Seafood is rich in essential minerals necessary to support various bodily functions, including strengthening bones, regulating metabolism, and maintaining cardiovascular health.

In this article, we will present the TOP seafood with the highest mineral content, which will not only diversify your keto diet but also help maintain high levels of health and energy.

TOP 1. Arame

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	6006005141 500722
C	43524615682
B9	373724733715
B2	35413275151
A	293734651717
B3	28322556231
B6	28281960121
B5	1212102061
B1	101192061
E	7771411

Minerals

Nutrient	% of RDA
Iodine	15 46715 46710 54525 77811 6002 320
Magnesium	881161032856246
Fibers	75114102114?71
Selenium	666661122379
Manganese	577265875726
Phosphorus	414141572914
Copper	323229661910
Iron	2812822154
Zinc	1824183944
Potassium	1014121597
Calcium	777776
Sodium	444732

Amino acids

Nutrient	% of RDA
Lysine	4867671393317
Methionine	162121441611
Tryptophan	1115153862

TOP 2. Hijiki

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	6006005141 500722
C	43524615682
B9	373724733715
B2	35413275151
A	293734651717
B3	28322556231
B6	28281960121
B5	1212102061
B1	101192061
E	7771411

Minerals

Nutrient	% of RDA
Iodine	15 46715 46710 54525 77811 6002 320
Magnesium	881161032856246
Fibers	75114102114?71
Selenium	666661122379
Manganese	577265875726
Phosphorus	414141572914
Copper	323229661910
Iron	2812822154
Zinc	1824183944
Potassium	1014121597
Calcium	777776
Sodium	444732

Amino acids

Nutrient	% of RDA
Lysine	4867671393317
Methionine	162121441611
Tryptophan	1115153862

TOP 3. Kombu

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	6006005141 500722
C	43524615682
B9	373724733715
B2	35413275151
A	293734651717
B3	28322556231
B6	28281960121
B5	1212102061
B1	101192061
E	7771411

Minerals

Nutrient	% of RDA
Iodine	15 46715 46710 54525 77811 6002 320
Magnesium	881161032856246
Fibers	75114102114?71
Selenium	666661122379
Manganese	577265875726
Phosphorus	414141572914
Copper	323229661910
Iron	2812822154
Zinc	1824183944
Potassium	1014121597
Calcium	777776
Sodium	444732

Amino acids

Nutrient	% of RDA
Lysine	4867671393317
Methionine	162121441611
Tryptophan	1115153862

TOP 4. Wakame

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	6006005141 500722
C	43524615682
B9	373724733715
B2	35413275151
A	293734651717
B3	28322556231
B6	28281960121
B5	1212102061
B1	101192061
E	7771411

Minerals

Nutrient	% of RDA
Iodine	15 46715 46710 54525 77811 6002 320
Magnesium	881161032856246
Fibers	75114102114?71
Selenium	666661122379
Manganese	577265875726
Phosphorus	414141572914
Copper	323229661910
Iron	2812822154
Zinc	1824183944
Potassium	1014121597
Calcium	777776
Sodium	444732

Amino acids

Nutrient	% of RDA
Lysine	4867671393317
Methionine	162121441611
Tryptophan	1115153862

TOP 5. Nori

RDA per 100 g

Vitamins

Nutrient	% of RDA
C	43524615682
B9	373724733715
B2	35413275151
A	293734651717
B6	28281960121
B3	28322556231
B1	101192061
E	7771411

Minerals

Nutrient	% of RDA
Iodine	15 46715 46710 54525 77811 6002 320
Magnesium	881161032856246
Fibers	75114102114?71
Selenium	666661122379
Manganese	577265875726
Phosphorus	414141572914
Copper	323229661910
Iron	2812822154
Zinc	1824183944
Potassium	1014121597
Calcium	777776
Sodium	444732

Amino acids

Nutrient	% of RDA
Lysine	4867671393317
Methionine	162121441611
Tryptophan	1115153862

TOP 6. Dried seaweed

RDA per 100 g

Vitamins

Nutrient	% of RDA
B2	758970163332
K	5573731205513
B6	484833105211
B9	454530904518
A	405247902424
B3	17191533131
B5	111191851
E	6661211
B1	6651231
C	3441211

Minerals

Nutrient	% of RDA
Iodine	7 7337 7335 27312 8895 8001 160
Manganese	496357754923
Iron	36161129196
Magnesium	293834932015
Fibers	19282528?18
Calcium	171717171714
Zinc	1115112522
Sodium	1010101995
Phosphorus	666842
Molybdenum	3336?1
Potassium	333422

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	89111101159?123
Alpha-linolenic acid (Omega-3)	314535552517

Amino acids

Nutrient	% of RDA
Aspartic acid	678067200?67
Histidine	23323267?16
Threonine	14202042??
Phenylalanine	11161633207
Lysine	1013132873
Valin	45511?2
Methionine	344832

TOP 7. Black caviar

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	8338337697146671
B4 (Choline)	891161091964925
B6	25251753111
D	1515151522
E	1313132721
B9	1313825135

Minerals

Nutrient	% of RDA
Iron	14966441197924
Selenium	1191191092186616
Magnesium	7194832315038
Sodium	6565651256030
Phosphorus	515151713618
Calcium	282828282823
Copper	1212112574
Zinc	91291922
Lutein	66611?2
Potassium	576854

Lipids

Nutrient	% of RDA
Cholesterol	2 9402 9402 94011 760?5 880
DHA (Omega-3)	7607601 2671 520?190
EPA (Omega-3)	5485489141 371?91
Arachidonic acid (AA, Omega-6)	1685053371 010?101
Palmitic acid (Saturated)	18181827?36
Oleic acid (Omega-9)	810914?11

Amino acids

Nutrient	% of RDA
Histidine	143200200417?100
Methionine	10013313327810067
Tryptophan	711001002504010
Isoleucine	711001002085025
Phenylalanine	69969620012040
Leucine	6185851815721
Valin	557777161?25
Alanine	50100100250??
Threonine	486767139??
Lysine	4867671393317
Arginine	20202050175

TOP 8. Cod liver

RDA per 100 g

Vitamins

Nutrient	% of RDA
A	4505795261 013270270
D	4204204204206767
B12	2582582382212071
B7	233233200583281
B5	133133111222677
B3	10812496217873
E	59595912693
B9	444429884418
B2	32372968141
B4 (Choline)	25333156147
B6	24241652101
B1	19211638121
C	4551611

Minerals

Nutrient	% of RDA
Iodine	19319313232214529
Selenium	676762123379
Phosphorus	535353743719
Copper	444440912713
Iron	36161129196
Zinc	1521153433
Magnesium	1216143886
Sodium	7771363
Calcium	444443

Lipids

Nutrient	% of RDA
Cholesterol	1 0501 0501 0504 200?2 100
EPA (Omega-3)	1 0001 0001 6672 500?167
DHA (Omega-3)	1 0001 0001 6672 000?250
Alpha-linolenic acid (Omega-3)	486954843825
Arachidonic acid (AA, Omega-6)	278053160?16
Palmitic acid (Saturated)	15151523?30

Amino acids

Nutrient	% of RDA
Histidine	143200200417?100
Glycine	133133133400400133
Tryptophan	1071501503756015
Lysine	711001002085025
Alanine	50100100250??
Tyrosine	2940291005017
Cysteine	253031793020
Arginine	20202050175
Methionine	202727562013
Threonine	19272756??
Phenylalanine	172424503010
Isoleucine	14202042105
Valin	11151532?5
Leucine	710102173

TOP 9. Oysters

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	6676676155715331
D	4040404066
B2	1720163771
B7	1313113321
B4 (Choline)	1215142673
E	1111112421
C	91193221
B6	8851731
B1	8971751
B5	6651031
B3	6651151

Minerals

Nutrient	% of RDA
Zinc	8251 1358251 816182182
Chrome	300420350700?11
Vanadium	167167167500?50
Selenium	1161161062126416
Molybdenum	10010090205?9
Iron	924127744915
Manganese	486155734822
Phosphorus	14141419105
Sodium	7771363
Calcium	777776
Coenzyme Q10	7772021
Magnesium	5761743
Potassium	565743

Lipids

Nutrient	% of RDA
EPA (Omega-3)	6060100150?10
Cholesterol	353535140?70
Arachidonic acid (AA, Omega-6)	5161132?3

Amino acids

Nutrient	% of RDA
Tryptophan	21430030075012030
Histidine	143200200417?100
Taurine	79791581584020
Lysine	4867671393317
Aspartic acid	334033100?33
Alanine	285656140??
Methionine	212828582114
Arginine	20202050175
Serin	20201333?7
Threonine	19272756??
Cysteine	172020532013
Tyrosine	172417603010
Phenylalanine	172424503010
Glutamic acid	134020200??
Valin	11151532?5
Isoleucine	4661231

TOP 10. Anchovies

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	8810078175703
B12	26262422211
B2	2023184391
B5	1313112261
B6	111182451
B1	554931
E	444811

Minerals

Nutrient	% of RDA
Selenium	666661122379
Iron	41181233227
Phosphorus	25252535179
Sulfur	25343451?7
Copper	23232148147
Zinc	1622163433
Calcium	151515151512
Potassium	11151317108
Magnesium	1013113275
Sodium	555942
Manganese	344531

Lipids

Nutrient	% of RDA
Cholesterol	1 0501 0501 0504 200?2 100
DHA (Omega-3)	182182304364?46
Myristic acid (Saturated)	78811?33
Oleic acid (Omega-9)	3446?4

Amino acids

Nutrient	% of RDA
Histidine	143200200417?100
Tryptophan	1071501503756015
Lysine	1051471473067337
Methionine	10013313327810067
Leucine	6185851815721
Valin	608585177?28
Tyrosine	57805720010033
Phenylalanine	57808016710033
Isoleucine	5780801674020
Alanine	50100100250??
Glycine	33333310010033
Arginine	20202050175
Threonine	19272756??
Glutamic acid	72010100??

Additional materials

Top seafood with the highest vitamin content

Published: 02.07.2024

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