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Top seafood with the highest vitamin content

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  1. Beginning
  2. TOP 1. Vongole
  3. TOP 2. Pollock liver
  4. TOP 3. Cod liver
  5. TOP 4. Octopus
  6. TOP 5. Red caviar
  7. TOP 6. Mackerel
  8. TOP 7. Black caviar
  9. TOP 8. Rapans
  10. TOP 9. Mussels
  11. TOP 10. Chlorella
Top seafood with the highest vitamin content
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Last updated: 02.07.2024
Time to read: 1 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

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

Vongole
RDA per 100 g
Vitamins
Nutrient% of RDA
B124 121
B218
B4 (Choline)15
C15
A14
B311
B68
B19
B54
E3
Minerals
Nutrient% of RDA
Iron72
Copper144
Selenium44
Sodium27
Phosphorus22
Zinc20
Glutathione13
Manganese11
Magnesium12
Potassium12
Calcium9
Betaine4
Lipids
Nutrient% of RDA
Cholesterol34
EPA (Omega-3)22
DHA (Omega-3)18
Arachidonic acid (AA, Omega-6)40
Amino acids
Nutrient% of RDA
Threonine120
Lysine107
Tryptophan100
Serin70
Aspartic acid76
Isoleucine85
Alanine120
Histidine80
Valin77
Leucine75
Methionine40
Phenylalanine40
Glycine27
Tyrosine36
Proline28
Arginine22
Glutamic acid48
Cysteine18

TOP 2. Pollock liver

Pollock liver
RDA per 100 g
Vitamins
Nutrient% of RDA
B12833
A629
B5134
B3125
B7100
B669
B948
B236
B4 (Choline)33
B127
E6
C5
Minerals
Nutrient% of RDA
Selenium182
Phosphorus39
Iron10
Zinc20
Copper8
Potassium10
Magnesium8
Calcium4
Sodium4
Lipids
Nutrient% of RDA
Cholesterol35
Palmitic acid (Saturated)10
Myristic acid (Saturated)5
Amino acids
Nutrient% of RDA
Histidine100
Tryptophan100
Lysine100
Leucine100
Alanine100
Phenylalanine40
Methionine28
Threonine28
Isoleucine20
Valin12

TOP 3. Cod liver

Cod liver
RDA per 100 g
Vitamins
Nutrient% of RDA
A579
D420
B12258
B7233
B5133
B3124
E59
B944
B237
B4 (Choline)33
B624
B121
C5
Minerals
Nutrient% of RDA
Iodine193
Selenium67
Phosphorus53
Copper44
Iron16
Zinc21
Magnesium16
Sodium7
Calcium4
Lipids
Nutrient% of RDA
Cholesterol1 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
Histidine200
Glycine133
Tryptophan150
Lysine100
Alanine100
Tyrosine40
Cysteine30
Arginine20
Methionine27
Threonine27
Phenylalanine24
Isoleucine20
Valin15
Leucine10

TOP 4. Octopus

Octopus
RDA per 100 g
Vitamins
Nutrient% of RDA
B121 500
B628
B520
B316
C11
E8
A9
B94
B24
B13
Minerals
Nutrient% of RDA
Selenium80
Iron30
Phosphorus27
Zinc21
Acetylcholine15
Sodium10
Potassium13
Magnesium9
Calcium5
Lipids
Nutrient% of RDA
EPA127
DHA44
Cholesterol35
Arachidonic acid (AA, Omega-6)20
Amino acids
Nutrient% of RDA
Tryptophan125
Leucine75
Alanine100
Lysine67
Arginine32
Methionine40
Threonine40
Histidine30
Tyrosine24
Phenylalanine16
Valin12
Isoleucine6

TOP 5. Red caviar

Red caviar
RDA per 100 g
Vitamins
Nutrient% of RDA
B12833
B4 (Choline)115
B566
E50
B256
B628
B117
Minerals
Nutrient% of RDA
Iron66
Selenium119
Magnesium94
Sodium65
Phosphorus51
Calcium28
Iodine27
Zinc12
Potassium7
Lipids
Nutrient% of RDA
DHA (Omega-3)440
Cholesterol250
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
Histidine300
Tryptophan250
Methionine160
Isoleucine100
Valin77
Leucine75
Alanine100
Lysine67
Threonine40
Phenylalanine32
Arginine20
Serin20
Tyrosine16

TOP 6. Mackerel

Mackerel
RDA per 100 g
Vitamins
Nutrient% of RDA
B12792
D81
B665
B365
B233
A31
B513
B115
E11
B4 (Choline)10
Minerals
Nutrient% of RDA
Selenium80
Zinc66
Phosphorus40
Magnesium30
Iron9
Potassium17
Iodine7
Sodium4
Lipids
Nutrient% of RDA
EPA (Omega-3)420
DHA (Omega-3)400
Cholesterol35
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
Tryptophan125
Lysine100
Valin77
Leucine75
Alanine100
Methionine67
Threonine67
Arginine20
Tyrosine24
Phenylalanine24
Histidine20
Isoleucine10

TOP 7. Black caviar

Black caviar
RDA per 100 g
Vitamins
Nutrient% of RDA
B12833
B4 (Choline)116
B625
D15
E13
B913
Minerals
Nutrient% of RDA
Iron66
Selenium119
Magnesium94
Sodium65
Phosphorus51
Calcium28
Copper12
Zinc12
Lutein6
Potassium7
Lipids
Nutrient% of RDA
Cholesterol2 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
Histidine200
Methionine133
Tryptophan100
Isoleucine100
Phenylalanine96
Leucine85
Valin77
Alanine100
Threonine67
Lysine67
Arginine20

TOP 8. Rapans

Rapans
RDA per 100 g
Vitamins
Nutrient% of RDA
B12833
B218
B4 (Choline)15
B68
B39
B19
B56
B95
E3
Minerals
Nutrient% of RDA
Selenium80
Copper67
Iron16
Phosphorus21
Magnesium22
Zinc19
Manganese17
Sodium13
Glutathione13
Potassium10
Calcium5
Betaine5
Lipids
Nutrient% of RDA
Cholesterol35
EPA (Omega-3)24
DHA (Omega-3)17
Arachidonic acid (AA, Omega-6)35
Amino acids
Nutrient% of RDA
Lysine100
Threonine93
Serin65
Tryptophan90
Aspartic acid64
Histidine70
Isoleucine65
Alanine90
Valin62
Leucine60
Methionine40
Phenylalanine36
Proline28
Tyrosine32
Glycine23
Arginine22
Cysteine22
Glutamic acid42

TOP 9. Mussels

Mussels
RDA per 100 g
Vitamins
Nutrient% of RDA
B12833
K226
B4 (Choline)15
B612
B215
B511
C11
E8
B35
A5
B93
B13
Minerals
Nutrient% of RDA
Vanadium167
Iodine93
Selenium81
Iron22
Phosphorus34
Zinc20
Sodium12
Magnesium13
Potassium12
Manganese6
Calcium5
Lipids
Nutrient% of RDA
EPA (Omega-3)100
DHA (Omega-3)100
Cholesterol35
Arachidonic acid (AA, Omega-6)100
Amino acids
Nutrient% of RDA
Methionine267
Tryptophan100
Alanine100
Leucine65
Serin40
Phenylalanine32
Threonine27
Cysteine20
Tyrosine24
Aspartic acid20
Histidine24
Isoleucine20
Valin15
Glutamic acid20

TOP 10. Chlorella

Chlorella
RDA per 100 g
Vitamins
Nutrient% of RDA
A410
B2182
B1155
B685
B356
B530
B924
C14
E10
Minerals
Nutrient% of RDA
Chlorophyll833
Manganese417
Iron82
Zinc163
Magnesium98
Potassium51
Fibers48
Calcium22
Phosphorus17
Sodium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)119
Amino acids
Nutrient% of RDA
Leucine75
Lysine67
Tryptophan50
Serin30
Histidine40
Methionine28
Phenylalanine24
Valin15
Threonine13
Arginine6
Isoleucine5

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Top seafood with the highest mineral contentTop seafood with the highest mineral content
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Keto, LCHF: Recipes, Rules, Description $$$
Odessa