Vegetables play an important role in the keto diet, providing not only fiber and antioxidants, but also a rich spectrum of minerals necessary for maintaining optimal health. Making the right choice of vegetables will help you supply your body with essential elements such as potassium, magnesium, and calcium, which contribute to the normal functioning of muscles, nervous system, and bone tissue. In this article, we will discuss the TOP vegetables with the highest mineral content that will become an indispensable part of your keto diet, helping you maintain health and achieve your goals on the keto diet.
TOP 1. Soybeans
Minerals per 100 g
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Linoleic acid (Omega-6) | 483 |
Alpha-linolenic acid (Omega-3) | 460 |
Oleic acid (Omega-9) | 6 |
TOP 2. Tomato paste
Minerals per 100 g
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 7 |
TOP 3. Sun-dried tomatoes
Minerals per 100 g
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Oleic acid (Omega-9) | 28 |
Alpha-linolenic acid (Omega-3) | 8 |
TOP 4. Garlic
Minerals per 100 g
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 5 |
TOP 5. Truffle
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Iron | 52 |
Zinc | 38 |
Manganese | 31 |
Magnesium | 17 |
Phosphorus | 10 |
Acetylcholine | 5 |
TOP 6. Olives
Vitamins per 100 g
Nutrient | % of RDA |
---|---|
E | 11 |
B4 (Choline) | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Oleic acid (Omega-9) | 30 |
Alpha-linolenic acid (Omega-3) | 9 |
Linoleic acid (Omega-6) | 8 |
TOP 7. Avocado
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Prebiotics | 70 |
Boron | 36 |
Fibers | 27 |
Potassium | 19 |
Iron | 3 |
Magnesium | 9 |
Phosphorus | 7 |
Manganese | 8 |
Zinc | 8 |
Lutein | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 10 |
Linoleic acid (Omega-6) | 8 |
Oleic acid (Omega-9) | 5 |
TOP 8. Tomato
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Lycopene | 67 |
Molybdenum | 15 |
Potassium | 9 |
Manganese | 6 |
Iron | 2 |
Magnesium | 3 |
Phosphorus | 3 |
Fibers | 5 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |
TOP 9. Artichoke
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Prebiotics | 54 |
Iron | 7 |
Magnesium | 19 |
Fibers | 22 |
Phosphorus | 13 |
Manganese | 14 |
Potassium | 14 |
Zinc | 6 |
Calcium | 4 |
Sodium | 4 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |
TOP 10. Kimchi
TOP 11. Pickled cucumbers (sugar-free)
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |
TOP 12. Asparagus
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Iron | 12 |
Prebiotics | 21 |
Manganese | 9 |
Phosphorus | 7 |
Potassium | 8 |
Fibers | 8 |
Zinc | 7 |
Selenium | 4 |
Magnesium | 4 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 8 |
TOP 13. Sometimes
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Iron | 12 |
Manganese | 27 |
Prebiotics | 18 |
Lutein | 12 |
Magnesium | 9 |
Phosphorus | 7 |
Calcium | 6 |
Potassium | 7 |
Fibers | 7 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
Alpha-linolenic acid (Omega-3) | 8 |
TOP 14. Okrа
Minerals per 100 g
Nutrient | % of RDA |
---|---|
Manganese | 44 |
Flavonoids | 16 |
Magnesium | 18 |
Fibers | 18 |
Copper | 12 |
Potassium | 12 |
Phosphorus | 9 |
Iron | 3 |
Calcium | 8 |
Zinc | 7 |
Antioxidants | 3 |
Lipids per 100 g
Nutrient | % of RDA |
---|---|
No nutrients exceed 1% of the RDA |