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. Dried Chanterelle Mushrooms
| Nutrient | % of RDA |
|---|---|
| Copper | 244 |
| Prebiotics | 120 |
| Iron | 39 |
| Zinc | 118 |
| Manganese | 94 |
| Fibers | 96 |
| Potassium | 81 |
| Phosphorus | 44 |
| Magnesium | 44 |
| Selenium | 20 |
| Antioxidants | 23 |
| Calcium | 4 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Serin | 82 |
| Tryptophan | 105 |
| Threonine | 96 |
| Aspartic acid | 78 |
| Alanine | 98 |
| Isoleucine | 64 |
| Valin | 58 |
| Lysine | 58 |
| Histidine | 56 |
| Leucine | 55 |
| Phenylalanine | 47 |
| Proline | 30 |
| Glycine | 23 |
| Arginine | 22 |
| Tyrosine | 29 |
| Glutamic acid | 62 |
| Cysteine | 24 |
| Methionine | 21 |
TOP 2. Dried shiitake mushrooms
| Nutrient | % of RDA |
|---|---|
| Copper | 556 |
| Molybdenum | 153 |
| Prebiotics | 75 |
| Zinc | 96 |
| Manganese | 68 |
| Potassium | 59 |
| Phosphorus | 42 |
| Magnesium | 41 |
| Fibers | 46 |
| Iron | 10 |
| Selenium | 10 |
| Antioxidants | 6 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Serin | 56 |
| Tryptophan | 77 |
| Threonine | 72 |
| Aspartic acid | 58 |
| Alanine | 80 |
| Isoleucine | 53 |
| Valin | 50 |
| Lysine | 47 |
| Leucine | 45 |
| Histidine | 38 |
| Phenylalanine | 36 |
| Proline | 23 |
| Glutamic acid | 51 |
| Arginine | 16 |
| Glycine | 16 |
| Tyrosine | 20 |
| Cysteine | 11 |
| Methionine | 12 |
TOP 3. Dried aspen mushrooms
| Nutrient | % of RDA |
|---|---|
| Copper | 189 |
| Prebiotics | 100 |
| Iron | 37 |
| Zinc | 108 |
| Manganese | 83 |
| Potassium | 81 |
| Fibers | 92 |
| Phosphorus | 44 |
| Magnesium | 38 |
| Selenium | 17 |
| Antioxidants | 17 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Serin | 74 |
| Threonine | 92 |
| Tryptophan | 90 |
| Aspartic acid | 70 |
| Alanine | 92 |
| Isoleucine | 61 |
| Valin | 56 |
| Lysine | 55 |
| Leucine | 53 |
| Histidine | 52 |
| Phenylalanine | 43 |
| Proline | 29 |
| Glycine | 22 |
| Arginine | 20 |
| Glutamic acid | 57 |
| Cysteine | 21 |
| Tyrosine | 26 |
| Methionine | 19 |
TOP 4. Barabulka
| Nutrient | % of RDA |
|---|---|
| Selenium | 69 |
| Phosphorus | 30 |
| Sulfur | 34 |
| Iodine | 23 |
| Iron | 6 |
| Copper | 11 |
| Potassium | 15 |
| Glutathione | 11 |
| Molybdenum | 9 |
| Magnesium | 11 |
| Zinc | 9 |
| Coenzyme Q10 | 4 |
| Sodium | 3 |
| Calcium | 3 |
| Betaine | 3 |
| Nutrient | % of RDA |
|---|---|
| DHA (Omega-3) | 52 |
| Cholesterol | 40 |
| Arachidonic acid (AA, Omega-6) | 90 |
| EPA (Omega-3) | 28 |
| Nutrient | % of RDA |
|---|---|
| Lysine | 137 |
| Threonine | 120 |
| Tryptophan | 108 |
| Histidine | 102 |
| Isoleucine | 96 |
| Aspartic acid | 82 |
| Serin | 64 |
| Alanine | 128 |
| Valin | 86 |
| Methionine | 81 |
| Leucine | 86 |
| Phenylalanine | 43 |
| Tyrosine | 38 |
| Proline | 28 |
| Arginine | 24 |
| Glycine | 24 |
| Glutamic acid | 62 |
| Cysteine | 23 |
TOP 5. Dried birch boletes
| Nutrient | % of RDA |
|---|---|
| Copper | 178 |
| Prebiotics | 95 |
| Iron | 33 |
| Zinc | 98 |
| Manganese | 78 |
| Potassium | 77 |
| Fibers | 84 |
| Phosphorus | 42 |
| Magnesium | 37 |
| Selenium | 15 |
| Antioxidants | 16 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Serin | 70 |
| Threonine | 88 |
| Tryptophan | 85 |
| Aspartic acid | 67 |
| Alanine | 88 |
| Isoleucine | 59 |
| Valin | 55 |
| Lysine | 53 |
| Leucine | 51 |
| Histidine | 48 |
| Phenylalanine | 42 |
| Proline | 28 |
| Glycine | 21 |
| Arginine | 18 |
| Tyrosine | 25 |
| Glutamic acid | 54 |
| Cysteine | 20 |
| Methionine | 18 |
TOP 6. Thai eggplants
| Nutrient | % of RDA |
|---|---|
| Lutein | 410 |
| Flavonoids | 232 |
| Antioxidants | 40 |
| Manganese | 13 |
| Copper | 9 |
| Fibers | 12 |
| Potassium | 9 |
| Iron | 1 |
| Magnesium | 4 |
| Phosphorus | 3 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Aspartic acid | 5 |
| Serin | 3 |
| Histidine | 4 |
| Tryptophan | 4 |
| Threonine | 4 |
TOP 7. Fermented cabbage (without sugar)
| Nutrient | % of RDA |
|---|---|
| Probiotics | 500 |
| Sodium | 29 |
| Iron | 8 |
| GABA | 14 |
| Fibers | 12 |
| Manganese | 9 |
| Phosphorus | 6 |
| Potassium | 7 |
| Magnesium | 4 |
| Calcium | 3 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 8 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 8. Tomato paste
TOP 9. Kimchi
| Nutrient | % of RDA |
|---|---|
| Probiotics | 350 |
| Iron | 14 |
| Sodium | 22 |
| GABA | 16 |
| Potassium | 6 |
| Fibers | 6 |
| Magnesium | 4 |
| Phosphorus | 3 |
| Calcium | 3 |
TOP 10. Morels
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
| Nutrient | % of RDA |
|---|---|
| Serin | 12 |
| Tryptophan | 15 |
| Threonine | 15 |
| Aspartic acid | 10 |
| Alanine | 14 |
| Valin | 9 |
| Isoleucine | 10 |
| Lysine | 9 |
| Leucine | 9 |
| Proline | 5 |
| Histidine | 8 |
| Phenylalanine | 7 |
| Arginine | 4 |
| Tyrosine | 6 |
| Glycine | 4 |
| Glutamic acid | 8 |
| Methionine | 3 |
TOP 11. Sun-dried tomatoes
| Nutrient | % of RDA |
|---|---|
| Oleic acid (Omega-9) | 28 |
| Alpha-linolenic acid (Omega-3) | 8 |
| Nutrient | % of RDA |
|---|---|
| Methionine | 13 |
| Phenylalanine | 6 |
| Lysine | 7 |
| Valin | 6 |
TOP 12. Dried white mushroom
| Nutrient | % of RDA |
|---|---|
| B4 (Choline) | 4 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 129 |
| Myristic acid (Saturated) | 16 |
TOP 13. Garlic
| Nutrient | % of RDA |
|---|---|
| Manganese | 93 |
| Molybdenum | 31 |
| Selenium | 26 |
| Phosphorus | 22 |
| Iron | 9 |
| Calcium | 18 |
| Potassium | 15 |
| Zinc | 15 |
| Sulfur | 13 |
| Magnesium | 8 |
| Fibers | 8 |
| Glutathione | 4 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 5 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 14. Truffle
| Nutrient | % of RDA |
|---|---|
| Iron | 52 |
| Zinc | 38 |
| Manganese | 31 |
| Magnesium | 17 |
| Phosphorus | 10 |
| Acetylcholine | 5 |
TOP 15. Corn
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 18 |
| Oleic acid (Omega-9) | 4 |
| Nutrient | % of RDA |
|---|---|
| Valin | 7 |
| Tryptophan | 5 |


























