Including vegetables in your ketogenic diet is not only a way to diversify your menu, but also an important step in providing your body with essential vitamins and minerals.
Despite carbohydrate restrictions, there are vegetables that are ideal for the keto diet, providing a rich spectrum of vitamins that help strengthen immunity, maintain skin health, and improve overall well-being.
In this article, we will discuss the TOP vegetables with the highest content of vitamins that will help you stay healthy and energized on the keto diet.
TOP 1. 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 2. 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 3. 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 4. 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 5. Brussels sprouts
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 15 |
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 17 |
| Histidine | 15 |
| Threonine | 16 |
| Valin | 12 |
| Isoleucine | 13 |
| Lysine | 10 |
| Phenylalanine | 8 |
| Leucine | 8 |
| Arginine | 4 |
| Methionine | 4 |
TOP 6. Radicchio
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 9 |
TOP 7. 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 8. 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 9. Chili pepper
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 10. Bulgarian pepper
| Nutrient | % of RDA |
|---|---|
| Silicon | 26 |
| Boron | 8 |
| Potassium | 8 |
| Iron | 3 |
| Manganese | 6 |
| Fibers | 7 |
| Lutein | 4 |
| Phosphorus | 4 |
| Glutathione | 4 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 11. Broccoli
| 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 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 11 |
TOP 12. Caesar salad
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 13. Savoy cabbage
| Nutrient | % of RDA |
|---|---|
| Prebiotics | 14 |
| Manganese | 15 |
| Fibers | 12 |
| Potassium | 9 |
| Phosphorus | 6 |
| Iron | 2 |
| Calcium | 4 |
| Sulfur | 4 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 6 |
| Nutrient | % of RDA |
|---|---|
| Serin | 3 |
TOP 14. Corn
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 18 |
| Oleic acid (Omega-9) | 4 |
| Nutrient | % of RDA |
|---|---|
| Valin | 7 |
| Tryptophan | 5 |
TOP 15. 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 | |


























