Top vegetables with the highest vitamin content

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

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B5	43843836573021922
B2	9811591212423
B3	8810178176713
B6	747451161321
B9	414127824116
B4 (Choline)	374745812010
B1	35383070211
C	4541411

Minerals

Nutrient	% of RDA
Copper	5565565001 136333167
Molybdenum	153153138314?14
Prebiotics	757575150?75
Zinc	7096701531515
Manganese	536862825325
Potassium	455953673831
Phosphorus	424242592915
Magnesium	3141371022217
Fibers	30464146?29
Iron	2210617113
Selenium	1010101961
Antioxidants	5661113

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	56563894?19
Tryptophan	557777191318
Threonine	517272149??
Aspartic acid	485848144?48
Alanine	408080200??
Isoleucine	3853531112713
Valin	355050104?16
Lysine	344747982312
Leucine	324545953011
Histidine	27383879?19
Phenylalanine	263636754515
Proline	21232151?14
Glutamic acid	175125254??
Arginine	16161639134
Glycine	161616484816
Tyrosine	14201449258
Cysteine	9111129117
Methionine	912122696

TOP 2. Dried Chanterelle Mushrooms

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B3	849675169683
B5	58584897293
B9	454530904518
B2	38453683171
B1	32352763191
D	2727272744
B4 (Choline)	22292749126
B6	111172351
E	333711

Minerals

Nutrient	% of RDA
Copper	24424422050014773
Prebiotics	120120120240?120
Iron	883926704714
Zinc	85118851881919
Manganese	7494851137434
Fibers	63968696?60
Potassium	628172915342
Phosphorus	444444623116
Magnesium	3344391082318
Selenium	20201937113
Antioxidants	18232140311
Calcium	444443

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	828255137?27
Tryptophan	751051052634211
Threonine	699696200??
Aspartic acid	657865195?65
Alanine	499898245??
Isoleucine	4664641333216
Valin	425858123?19
Lysine	4158581212915
Histidine	405656117?28
Leucine	3955551173714
Phenylalanine	344747985920
Proline	27302768?18
Glycine	232323696923
Arginine	22222255186
Tyrosine	212921723612
Glutamic acid	216231310??
Cysteine	202424632416
Methionine	162121441611

TOP 3. Sun-dried tomatoes

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B3	576550113452
C	44524615782
B1	44483888261
B5	42423570212
B2	38443582161
B6	26261755111
K	19262642195
A	7981644
B9	6641262

Minerals

Nutrient	% of RDA
Fructose	??????
Copper	5353471083216
Phosphorus	515151713618
Potassium	466054683931
Iron	34151027185
Manganese	20262431209
Magnesium	192523621410
Fibers	15232123?15
Antioxidants	1216152827
Sodium	12121222115
Calcium	11111111119
Zinc	71071622
Selenium	5551031

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	23282640?31
Alpha-linolenic acid (Omega-3)	5861043

Amino acids

Nutrient	% of RDA
Methionine	10131328107
Phenylalanine	5661383
Lysine	5771432
Valin	46613?2

TOP 4. Dried aspen mushrooms

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B3	758667150602
B5	52524387263
B9	353523703514
B2	35413275151
B1	29322558181
B4 (Choline)	20252443115
B6	9962041

Minerals

Nutrient	% of RDA
Copper	18918917038611357
Prebiotics	100100100200?100
Iron	843725674513
Zinc	78108781721717
Manganese	6583751006530
Potassium	628172915342
Fibers	61928292?58
Phosphorus	444444623116
Magnesium	293833922015
Selenium	1717163192
Antioxidants	1317163028

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	747449123?25
Threonine	669292192??
Tryptophan	649090225369
Aspartic acid	597059176?59
Alanine	469292230??
Isoleucine	4461611273115
Valin	405656118?18
Lysine	3955551142714
Leucine	3853531123513
Histidine	375252108?26
Phenylalanine	314343905418
Proline	26292665?17
Glycine	222222656522
Arginine	20202049165
Glutamic acid	195729285??
Cysteine	182121552114
Tyrosine	182618643211
Methionine	14191939149

TOP 5. Brussels sprouts

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	14819719732214835
C	94113100340174
B6	1717123771
B9	15151031156
B2	1113102351
B8 (Inositol)	7771452
B1	7861541
E	6661311
B5	6651031
B3	554941
A	4551033
B4 (Choline)	344821

Minerals

Nutrient	% of RDA
Fructose	??????
Iron	18851493
Manganese	15191722157
Lutein	13131322?3
Potassium	11151317108
Fibers	10151415?10
Phosphorus	1010101473
Copper	7761442
Magnesium	5761843
Zinc	454811
Calcium	444444
Selenium	333521

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	1115121996

Amino acids

Nutrient	% of RDA
Tryptophan	1217174172
Histidine	11151532?8
Threonine	11161633??
Valin	9121225?4
Isoleucine	913132873
Lysine	710102153
Phenylalanine	68816103
Leucine	5881652
Arginine	4441031
Methionine	344932

TOP 6. Radicchio

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	21328328346421351
A	243128541414
E	1515153221
B9	15151030156
C	91193221
B6	8861841
B5	8861341
B2	6751331
B1	5541031

Minerals

Nutrient	% of RDA
Manganese	11141317115
Potassium	912101386
Fibers	8121112?8
Iron	732641
Zinc	6861211
Phosphorus	666842
Magnesium	3441022

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	6971153

TOP 7. Dried birch boletes

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B3	708062140562
B5	48484080242
B9	363624733615
B2	33393172141
B1	27292353161
B4 (Choline)	21272646126
B6	8861841

Minerals

Nutrient	% of RDA
Copper	17817816036410753
Prebiotics	959595190?95
Iron	743322593912
Zinc	7198711561616
Manganese	617870936128
Potassium	597769875040
Fibers	55847584?53
Phosphorus	424242593015
Magnesium	283733912015
Selenium	1515142892
Antioxidants	1216142827

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	707047117?23
Threonine	638888183??
Tryptophan	618585213349
Aspartic acid	566756168?56
Alanine	448888220??
Isoleucine	4259591233015
Valin	395555115?18
Lysine	3853531102613
Leucine	3651511093413
Histidine	344848100?24
Phenylalanine	304242875217
Proline	25282563?17
Glycine	212121626221
Arginine	18181846155
Tyrosine	182518623110
Glutamic acid	185427270??
Cysteine	172020532013
Methionine	14181838149

TOP 8. Red mullet

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B12	1461461351251171
B3	36413273291
B6	27271858121
B5	1515132581
D	1414141422
B4 (Choline)	1316162874
B2	91192041
E	7771411
B1	7761341

Minerals

Nutrient	% of RDA
Selenium	6969631273810
Phosphorus	303030422111
Sulfur	26343451?7
Iodine	23231639184
Iron	13641072
Copper	1111102373
Potassium	11151317108
Glutathione	1111214242
Molybdenum	99818?1
Magnesium	811102764
Zinc	6961411
Coenzyme Q10	4441111
Sodium	333531
Calcium	333332
Betaine	3331111

Lipids

Nutrient	% of RDA
DHA (Omega-3)	525287104?13
Cholesterol	404040160?80
Arachidonic acid (AA, Omega-6)	309060180?18
EPA (Omega-3)	28284770?5

Amino acids

Nutrient	% of RDA
Lysine	981371372856834
Threonine	86120120250??
Tryptophan	771081082694311
Histidine	73102102213?51
Isoleucine	6996962004824
Aspartic acid	688268205?68
Serin	646443107?21
Alanine	64128128320??
Valin	628686181?28
Methionine	6181811696141
Leucine	6186861835722
Phenylalanine	314343905418
Tyrosine	273827944716
Proline	26282664?17
Arginine	24242459206
Glycine	242424717124
Glutamic acid	216231310??
Cysteine	192323612315

TOP 9. Chili pepper

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	160192169575297
B6	39392784171
K	12161625123
B3	8971661
B2	7861531
B1	7761341
A	7881544
B9	6641262
E	5551011
B5	443721

Minerals

Nutrient	% of RDA
Copper	1313122684
Iron	13641072
Potassium	912111486
Manganese	81091284
Magnesium	5761843
Fibers	4656?4
Lutein	4446?1
Phosphorus	333521

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 10. Bell pepper

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
U	????51
C	142171151512266
B6	23231650101
A	212724471212
B9	1313926135
E	1111112321
B3	8971561
B2	8971731
K	6881361
B5	6651031
B1	5541031

Minerals

Nutrient	% of RDA
Fructose	??????
Silicon	26262651?15
Boron	88815?2
Potassium	687954
Iron	632531
Manganese	566752
Fibers	4767?4
Lutein	4447?1
Phosphorus	444531
Glutathione	4471411

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 11. Broccoli

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
U	????233
C	99119105357184
K	851131131858520
B9	16161132166
B6	131392961
B5	1111101961
B2	91182041
B4 (Choline)	7991642
B13	777201?
B1	6651241
E	5551111
B3	454831
A	344822

Minerals

Nutrient	% of RDA
Fructose	??????
Chlorophyll	424242125?42
Prebiotics	26262652?26
Sulfur	18232335?5
Manganese	912111494
Iron	943751
Potassium	912111486
Phosphorus	9991373
GABA	8884083
Fibers	710910?7
Boron	66612?2
Copper	5551132
Magnesium	5761643
Calcium	555554
Selenium	554831
Glutathione	5591821
Zinc	454811

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	71181364

Amino acids

Nutrient	% of RDA
Histidine	45510?3
Threonine	45511??
Serin	3325?1

TOP 12. Romaine lettuce

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
A	971241132185858
K	851141141868520
B2	1113102451
B9	1010619104
B7	101092511
B6	6641221
B1	5541031
C	4551611
B5	332411

Minerals

Nutrient	% of RDA
Iron	12541062
Manganese	7981173
Potassium	71091165
Fibers	6888?5
Phosphorus	444632
Magnesium	3441122
Calcium	333333

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 13. Jalapeño

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	132158140474246
B6	32322270141
K	15212134154
B2	91192041
B3	8971661
B9	7751473
B1	6651241
E	5551011
A	4651033
B5	332511

Minerals

Nutrient	% of RDA
Fructose	??????
Lutein	99914?2
Manganese	911101394
Copper	8871652
Fibers	7111011?7
Potassium	71091165
Zeaxanthin	5551951
Magnesium	4541232
Phosphorus	444531
Iron	311321

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	3325?1
Aspartic acid	34310?3

TOP 14. Savoy cabbage

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	6486861406415
A	395045882323
C	34413612462
B9	20201340208
B6	1515103261
B2	101292241
B1	6651241
B5	443621

Minerals

Nutrient	% of RDA
Prebiotics	14141428?14
Manganese	12151418125
Fibers	8121112?8
Potassium	7981065
Phosphorus	666842
Iron	522431
Calcium	444443
Sulfur	3446?1

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	465842

Amino acids

Nutrient	% of RDA
Serin	3325?1

TOP 15. Corn

RDA per 100 gFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B7	70706017581
B6	37372580161
B1	32352763191
B3	13151226111
B5	1212102061
B2	1113102351
E	9991911
C	8982711
B9	7741373
A	6871344
B4 (Choline)	4651021

Minerals

Nutrient	% of RDA
Fructose	??????
Iron	46211437257
Phosphorus	434343603015
Copper	323229661910
Magnesium	253329801713
Zinc	1622163533
Sulfur	14191929?4
Potassium	1013121597
Zeaxanthin	10101040102
Manganese	7981173
Lutein	66611?2
Fibers	5878?5
Calcium	333333

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	12181630?35
Oleic acid (Omega-9)	3435?4

Amino acids

Nutrient	% of RDA
Valin	57715?2
Tryptophan	4551321