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. Vongole
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 4 121 |
| B2 | 18 |
| B4 (Choline) | 15 |
| C | 15 |
| A | 14 |
| B3 | 11 |
| B6 | 8 |
| B1 | 9 |
| B5 | 4 |
| E | 3 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Iron | 72 |
| Copper | 144 |
| Selenium | 44 |
| Sodium | 27 |
| Phosphorus | 22 |
| Zinc | 20 |
| Glutathione | 13 |
| Manganese | 11 |
| Magnesium | 12 |
| Potassium | 12 |
| Calcium | 9 |
| Betaine | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 34 |
| EPA (Omega-3) | 22 |
| DHA (Omega-3) | 18 |
| Arachidonic acid (AA, Omega-6) | 40 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Taurine | 104 |
| Threonine | 120 |
| Lysine | 107 |
| Tryptophan | 100 |
| Serin | 70 |
| Aspartic acid | 76 |
| Isoleucine | 85 |
| Alanine | 120 |
| Histidine | 80 |
| Valin | 77 |
| Leucine | 75 |
| Methionine | 40 |
| Phenylalanine | 40 |
| Glycine | 27 |
| Tyrosine | 36 |
| Proline | 28 |
| Arginine | 22 |
| Glutamic acid | 48 |
| Cysteine | 18 |
TOP 2. Pollock liver
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 833 |
| A | 629 |
| B5 | 134 |
| B3 | 125 |
| B7 | 100 |
| B6 | 69 |
| B9 | 48 |
| B2 | 36 |
| B4 (Choline) | 33 |
| B1 | 27 |
| E | 6 |
| C | 5 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Selenium | 182 |
| Phosphorus | 39 |
| Iron | 10 |
| Zinc | 20 |
| Copper | 8 |
| Potassium | 10 |
| Magnesium | 8 |
| Calcium | 4 |
| Sodium | 4 |
Lipids
| 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 3. Cod liver
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| A | 579 |
| D | 420 |
| B12 | 258 |
| B7 | 233 |
| B5 | 133 |
| B3 | 124 |
| E | 59 |
| B9 | 44 |
| B2 | 37 |
| B4 (Choline) | 33 |
| B6 | 24 |
| B1 | 21 |
| C | 5 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Iodine | 193 |
| Selenium | 67 |
| Phosphorus | 53 |
| Copper | 44 |
| Iron | 16 |
| Zinc | 21 |
| Magnesium | 16 |
| Sodium | 7 |
| Calcium | 4 |
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 4. Octopus
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 1 500 |
| B6 | 28 |
| B5 | 20 |
| B3 | 16 |
| C | 11 |
| E | 8 |
| A | 9 |
| B9 | 4 |
| B2 | 4 |
| B1 | 3 |
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 |
| Taurine | 78 |
| Leucine | 75 |
| Alanine | 100 |
| Lysine | 67 |
| Arginine | 32 |
| Methionine | 40 |
| Threonine | 40 |
| Histidine | 30 |
| Tyrosine | 24 |
| Phenylalanine | 16 |
| Valin | 12 |
| Isoleucine | 6 |
TOP 5. Red caviar
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 833 |
| B4 (Choline) | 115 |
| B5 | 66 |
| E | 50 |
| B2 | 56 |
| B6 | 28 |
| B1 | 17 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Iron | 66 |
| Selenium | 119 |
| Magnesium | 94 |
| Sodium | 65 |
| Phosphorus | 51 |
| Calcium | 28 |
| Iodine | 27 |
| Zinc | 12 |
| Potassium | 7 |
Lipids
| Nutrient | % of RDA |
|---|---|
| DHA (Omega-3) | 440 |
| Cholesterol | 250 |
| Arachidonic acid (AA, Omega-6) | 150 |
| Linoleic acid (Omega-6) | 25 |
| Palmitic acid (Saturated) | 15 |
| Oleic acid (Omega-9) | 12 |
| Myristic acid (Saturated) | 5 |
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 6. Mackerel
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 792 |
| D | 81 |
| B6 | 65 |
| B3 | 65 |
| B2 | 33 |
| A | 31 |
| B5 | 13 |
| B1 | 15 |
| E | 11 |
| B4 (Choline) | 10 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Selenium | 80 |
| Zinc | 66 |
| Phosphorus | 40 |
| Magnesium | 30 |
| Iron | 9 |
| Potassium | 17 |
| Iodine | 7 |
| Sodium | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| EPA (Omega-3) | 420 |
| DHA (Omega-3) | 400 |
| Cholesterol | 35 |
| Oleic acid (Omega-9) | 13 |
| Arachidonic acid (AA, Omega-6) | 30 |
| Palmitic acid (Saturated) | 10 |
| Stearic acid (Saturated) | 10 |
| Alpha-linolenic acid (Omega-3) | 9 |
| Myristic acid (Saturated) | 5 |
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 7. Black caviar
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 833 |
| B4 (Choline) | 116 |
| B6 | 25 |
| D | 15 |
| E | 13 |
| B9 | 13 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Iron | 66 |
| Selenium | 119 |
| Magnesium | 94 |
| Sodium | 65 |
| Phosphorus | 51 |
| Calcium | 28 |
| Copper | 12 |
| Zinc | 12 |
| Lutein | 6 |
| Potassium | 7 |
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 8. Rapans
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 833 |
| B2 | 18 |
| B4 (Choline) | 15 |
| B6 | 8 |
| B3 | 9 |
| B1 | 9 |
| B5 | 6 |
| B9 | 5 |
| E | 3 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Selenium | 80 |
| Copper | 67 |
| Iron | 16 |
| Phosphorus | 21 |
| Magnesium | 22 |
| Zinc | 19 |
| Manganese | 17 |
| Sodium | 13 |
| Glutathione | 13 |
| Potassium | 10 |
| Calcium | 5 |
| Betaine | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Cholesterol | 35 |
| EPA (Omega-3) | 24 |
| DHA (Omega-3) | 17 |
| Arachidonic acid (AA, Omega-6) | 35 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Lysine | 100 |
| Threonine | 93 |
| Serin | 65 |
| Tryptophan | 90 |
| Aspartic acid | 64 |
| Histidine | 70 |
| Isoleucine | 65 |
| Alanine | 90 |
| Valin | 62 |
| Leucine | 60 |
| Methionine | 40 |
| Phenylalanine | 36 |
| Proline | 28 |
| Tyrosine | 32 |
| Glycine | 23 |
| Arginine | 22 |
| Cysteine | 22 |
| Glutamic acid | 42 |
TOP 9. Mussels
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B12 | 833 |
| K2 | 26 |
| B4 (Choline) | 15 |
| B6 | 12 |
| B2 | 15 |
| B5 | 11 |
| C | 11 |
| E | 8 |
| B3 | 5 |
| A | 5 |
| B9 | 3 |
| B1 | 3 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Vanadium | 167 |
| Iodine | 93 |
| Selenium | 81 |
| Iron | 22 |
| Phosphorus | 34 |
| Zinc | 20 |
| Sodium | 12 |
| Magnesium | 13 |
| Potassium | 12 |
| Manganese | 6 |
| Calcium | 5 |
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 |
| Taurine | 131 |
| 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 10. Chlorella
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| A | 410 |
| B2 | 182 |
| B1 | 155 |
| B6 | 85 |
| B3 | 56 |
| B5 | 30 |
| B9 | 24 |
| C | 14 |
| E | 10 |
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 |
