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. Thai eggplants
RDA per 100 g
Minerals
| 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 | |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Aspartic acid | 5 |
| Serin | 3 |
| Histidine | 4 |
| Tryptophan | 4 |
| Threonine | 4 |
TOP 2. 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 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 8 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 3. Tomato paste
TOP 4. 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 5. 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 6. 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 7. 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 8. Truffle
TOP 9. 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 10. Chanterelle mushrooms
TOP 11. 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 12. Galangal
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Flavonoids | 58 |
| Manganese | 78 |
| Copper | 18 |
| Potassium | 23 |
| Iron | 6 |
| Magnesium | 13 |
| Antioxidants | 10 |
| Phosphorus | 8 |
| Fibers | 10 |
| Zinc | 8 |
| Calcium | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Aspartic acid | 6 |
| Serin | 4 |
| Histidine | 4 |
| Tryptophan | 4 |
| Threonine | 5 |
TOP 13. 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 14. 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 |
