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. Fermented cabbage (without sugar)
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Probiotics | 500 |
| Sodium | 29 |
| Iron | 8 |
| Fibers | 12 |
| Manganese | 9 |
| Phosphorus | 6 |
| Potassium | 7 |
| Magnesium | 4 |
| Calcium | 3 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 8 |
TOP 2. Tomato paste
TOP 3. Kimchi
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Probiotics | 350 |
| Iron | 14 |
| Sodium | 22 |
| Potassium | 6 |
| Fibers | 6 |
| Magnesium | 4 |
| Phosphorus | 3 |
| Calcium | 3 |
TOP 4. Sun-dried tomatoes
TOP 5. Garlic
TOP 6. Truffle
TOP 7. Corn
TOP 8. Chanterelle mushrooms
RDA per 100 g
TOP 9. Olives
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 11 |
| B4 (Choline) | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Oleic acid (Omega-9) | 30 |
| Alpha-linolenic acid (Omega-3) | 9 |
| Linoleic acid (Omega-6) | 8 |
TOP 10. White mushroom
TOP 11. Avocado
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Prebiotics | 70 |
| Boron | 36 |
| Fibers | 27 |
| Potassium | 19 |
| Iron | 3 |
| Magnesium | 9 |
| Phosphorus | 7 |
| Manganese | 8 |
| Zinc | 8 |
| Lutein | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 10 |
| Linoleic acid (Omega-6) | 8 |
| Oleic acid (Omega-9) | 5 |
TOP 12. Parsley root
TOP 13. Dried white mushroom
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B4 (Choline) | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 129 |
| Myristic acid (Saturated) | 16 |
TOP 14. Broccoli
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Chlorophyll | 42 |
| Prebiotics | 26 |
| Sulfur | 23 |
| Manganese | 12 |
| Iron | 4 |
| Potassium | 12 |
| Phosphorus | 9 |
| Fibers | 10 |
| Boron | 6 |
| Copper | 5 |
| Magnesium | 7 |
| Calcium | 5 |
| Selenium | 5 |
| Zinc | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 11 |
