Seafood plays a special role in the keto diet due to its high protein content, beneficial fats, and minimal amount of carbohydrates. Not only do they help achieve ketosis, but they are also a rich source of essential vitamins and minerals necessary to maintain health and energy. In this article, we will look at the TOP seafood with the highest levels of vitamins, which will be an excellent addition to your keto menu, promoting immune system strengthening, improving nervous system function, and supporting overall body tone.
TOP 1. Cod liver
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 35 |
| Palmitic acid (Saturated) | 10 |
| Myristic acid (Saturated) | 5 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 100 |
| Tryptophan | 100 |
| Lysine | 100 |
| Leucine | 100 |
| Alanine | 100 |
| Phenylalanine | 40 |
| Methionine | 28 |
| Threonine | 28 |
| Isoleucine | 20 |
| Valin | 12 |
TOP 2. Cod liver
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 1 050 |
| EPA (Omega-3) | 1 000 |
| DHA (Omega-3) | 1 000 |
| Alpha-linolenic acid (Omega-3) | 69 |
| Arachidonic acid (AA, Omega-6) | 80 |
| Palmitic acid (Saturated) | 15 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 200 |
| Glycine | 133 |
| Tryptophan | 150 |
| Lysine | 100 |
| Alanine | 100 |
| Tyrosine | 40 |
| Cysteine | 30 |
| Arginine | 20 |
| Methionine | 27 |
| Threonine | 27 |
| Phenylalanine | 24 |
| Isoleucine | 20 |
| Valin | 15 |
| Leucine | 10 |
TOP 3. Octopus
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Selenium | 80 |
| Iron | 30 |
| Phosphorus | 27 |
| Zinc | 21 |
| Acetylcholine | 15 |
| Sodium | 10 |
| Potassium | 13 |
| Magnesium | 9 |
| Calcium | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| EPA | 127 |
| DHA | 44 |
| Cholesterol | 35 |
| Arachidonic acid (AA, Omega-6) | 20 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 125 |
| Leucine | 75 |
| Alanine | 100 |
| Lysine | 67 |
| Arginine | 32 |
| Methionine | 40 |
| Threonine | 40 |
| Histidine | 30 |
| Tyrosine | 24 |
| Phenylalanine | 16 |
| Valin | 12 |
| Isoleucine | 6 |
TOP 4. Red caviar
RDA per 100 g
Minerals
Lipids
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 300 |
| Tryptophan | 250 |
| Methionine | 160 |
| Isoleucine | 100 |
| Valin | 77 |
| Leucine | 75 |
| Alanine | 100 |
| Lysine | 67 |
| Threonine | 40 |
| Phenylalanine | 32 |
| Arginine | 20 |
| Serin | 20 |
| Tyrosine | 16 |
TOP 5. Mackerel
RDA per 100 g
Lipids
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 125 |
| Lysine | 100 |
| Valin | 77 |
| Leucine | 75 |
| Alanine | 100 |
| Methionine | 67 |
| Threonine | 67 |
| Arginine | 20 |
| Tyrosine | 24 |
| Phenylalanine | 24 |
| Histidine | 20 |
| Isoleucine | 10 |
TOP 6. Black caviar
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 2 940 |
| DHA (Omega-3) | 760 |
| EPA (Omega-3) | 548 |
| Arachidonic acid (AA, Omega-6) | 505 |
| Palmitic acid (Saturated) | 18 |
| Oleic acid (Omega-9) | 10 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 200 |
| Methionine | 133 |
| Tryptophan | 100 |
| Isoleucine | 100 |
| Phenylalanine | 96 |
| Leucine | 85 |
| Valin | 77 |
| Alanine | 100 |
| Threonine | 67 |
| Lysine | 67 |
| Arginine | 20 |
TOP 7. Mussels
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| EPA (Omega-3) | 100 |
| DHA (Omega-3) | 100 |
| Cholesterol | 35 |
| Arachidonic acid (AA, Omega-6) | 100 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Methionine | 267 |
| Tryptophan | 100 |
| Alanine | 100 |
| Leucine | 65 |
| Serin | 40 |
| Phenylalanine | 32 |
| Threonine | 27 |
| Cysteine | 20 |
| Tyrosine | 24 |
| Aspartic acid | 20 |
| Histidine | 24 |
| Isoleucine | 20 |
| Valin | 15 |
| Glutamic acid | 20 |
TOP 8. Chlorella
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Chlorophyll | 833 |
| Manganese | 417 |
| Iron | 82 |
| Zinc | 163 |
| Magnesium | 98 |
| Potassium | 51 |
| Fibers | 48 |
| Calcium | 22 |
| Phosphorus | 17 |
| Sodium | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 119 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Leucine | 75 |
| Lysine | 67 |
| Tryptophan | 50 |
| Serin | 30 |
| Histidine | 40 |
| Methionine | 28 |
| Phenylalanine | 24 |
| Valin | 15 |
| Threonine | 13 |
| Arginine | 6 |
| Isoleucine | 5 |
TOP 9. Spirulina
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Chlorophyll | 367 |
| Iron | 158 |
| Manganese | 106 |
| Molybdenum | 80 |
| Magnesium | 61 |
| Sodium | 46 |
| Potassium | 52 |
| Zinc | 25 |
| Phosphorus | 17 |
| Calcium | 12 |
| Fibers | 16 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 85 |
| Linoleic acid (Omega-6) | 8 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 500 |
| Methionine | 261 |
| Valin | 77 |
| Histidine | 60 |
| Serin | 40 |
| Threonine | 53 |
| Glutamic acid | 80 |
| Tyrosine | 32 |
| Phenylalanine | 32 |
| Glutamine | 20 |
| Alanine | 40 |
| Leucine | 18 |
| Aspartic acid | 12 |
| Arginine | 8 |
| Isoleucine | 6 |
TOP 10. Herring
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| DHA (Omega-3) | 200 |
| Cholesterol | 31 |
| Palmitic acid (Saturated) | 8 |
| Linoleic acid (Omega-6) | 4 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Methionine | 200 |
| Histidine | 200 |
| Lysine | 133 |
| Tryptophan | 125 |
| Isoleucine | 100 |
| Alanine | 120 |
| Threonine | 80 |
| Valin | 77 |
| Leucine | 75 |
| Phenylalanine | 64 |
| Arginine | 20 |
