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 |
| GABA | 14 |
| Fibers | 12 |
| Manganese | 9 |
| Phosphorus | 6 |
| Potassium | 7 |
| Magnesium | 4 |
| Calcium | 3 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 8 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 2. Tomato paste
TOP 3. Kimchi
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Probiotics | 350 |
| Iron | 14 |
| Sodium | 22 |
| GABA | 16 |
| Potassium | 6 |
| Fibers | 6 |
| Magnesium | 4 |
| Phosphorus | 3 |
| Calcium | 3 |
TOP 4. Sun-dried tomatoes
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Oleic acid (Omega-9) | 28 |
| Alpha-linolenic acid (Omega-3) | 8 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Methionine | 13 |
| Phenylalanine | 6 |
| Lysine | 7 |
| Valin | 6 |
TOP 5. 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 6. Garlic
RDA per 100 g
Minerals
| 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 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 5 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 7. Truffle
TOP 8. Corn
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 18 |
| Oleic acid (Omega-9) | 4 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Valin | 7 |
| Tryptophan | 5 |
TOP 9. Chanterelle mushrooms
TOP 10. 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 11. White mushroom
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| C | 40 |
| B9 | 10 |
| B6 | 5 |
| E | 4 |
| B4 (Choline) | 4 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Histidine | 4 |
| Tryptophan | 5 |
TOP 12. Avocado
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Prebiotics | 70 |
| Boron | 36 |
| Fibers | 27 |
| Potassium | 19 |
| Glutathione | 14 |
| 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 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 5 |
| Serin | 3 |
| Valin | 4 |
TOP 13. Oyster mushrooms
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 4 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 14. Parsley root
TOP 15. Broccoli
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Chlorophyll | 42 |
| Prebiotics | 26 |
| Sulfur | 23 |
| Manganese | 12 |
| Iron | 4 |
| Potassium | 12 |
| Phosphorus | 9 |
| GABA | 8 |
| Fibers | 10 |
| Boron | 6 |
| Copper | 5 |
| Magnesium | 7 |
| Calcium | 5 |
| Selenium | 5 |
| Glutathione | 5 |
| Zinc | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 11 |
