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Top vegetables with the highest vitamin content

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  1. Beginning
  2. TOP 1. Dried shiitake mushrooms
  3. TOP 2. Dried Chanterelle Mushrooms
  4. TOP 3. Sun-dried tomatoes
  5. TOP 4. Dried aspen mushrooms
  6. TOP 5. Brussels sprouts
  7. TOP 6. Radicchio
  8. TOP 7. Dried birch boletes
  9. TOP 8. Barabulka
  10. TOP 9. Chili pepper
  11. TOP 10. Bulgarian pepper
  12. TOP 11. Broccoli
  13. TOP 12. Caesar salad
  14. TOP 13. Jalapeño
  15. TOP 14. Savoy cabbage
  16. TOP 15. Corn
Top vegetables with the highest vitamin content
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Last updated: 02.07.2024
Time to read: 1 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

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

Dried shiitake mushrooms
RDA per 100 g
Vitamins
Nutrient% of RDA
B5438
B2115
B3101
B674
B941
B4 (Choline)47
B138
C5
Minerals
Nutrient% of RDA
Copper556
Molybdenum153
Prebiotics75
Zinc96
Manganese68
Potassium59
Phosphorus42
Magnesium41
Fibers46
Iron10
Selenium10
Antioxidants6
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
Serin56
Tryptophan77
Threonine72
Aspartic acid58
Alanine80
Isoleucine53
Valin50
Lysine47
Leucine45
Histidine38
Phenylalanine36
Proline23
Glutamic acid51
Arginine16
Glycine16
Tyrosine20
Cysteine11
Methionine12

TOP 2. Dried Chanterelle Mushrooms

Dried Chanterelle Mushrooms
RDA per 100 g
Vitamins
Nutrient% of RDA
B396
B558
B945
B245
B135
D27
B4 (Choline)29
B611
E3
Minerals
Nutrient% of RDA
Copper244
Prebiotics120
Iron39
Zinc118
Manganese94
Fibers96
Potassium81
Phosphorus44
Magnesium44
Selenium20
Antioxidants23
Calcium4
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
Serin82
Tryptophan105
Threonine96
Aspartic acid78
Alanine98
Isoleucine64
Valin58
Lysine58
Histidine56
Leucine55
Phenylalanine47
Proline30
Glycine23
Arginine22
Tyrosine29
Glutamic acid62
Cysteine24
Methionine21

TOP 3. Sun-dried tomatoes

Sun-dried tomatoes
RDA per 100 g
Vitamins
Nutrient% of RDA
B365
C52
B148
B542
B244
B626
K26
A9
B96
Minerals
Nutrient% of RDA
Copper53
Phosphorus51
Potassium60
Iron15
Manganese26
Magnesium25
Fibers23
Antioxidants16
Sodium12
Calcium11
Zinc10
Selenium5
Lipids
Nutrient% of RDA
Oleic acid (Omega-9)28
Alpha-linolenic acid (Omega-3)8
Amino acids
Nutrient% of RDA
Methionine13
Phenylalanine6
Lysine7
Valin6

TOP 4. Dried aspen mushrooms

Dried aspen mushrooms
RDA per 100 g
Vitamins
Nutrient% of RDA
B386
B552
B935
B241
B132
B4 (Choline)25
B69
Minerals
Nutrient% of RDA
Copper189
Prebiotics100
Iron37
Zinc108
Manganese83
Potassium81
Fibers92
Phosphorus44
Magnesium38
Selenium17
Antioxidants17
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
Serin74
Threonine92
Tryptophan90
Aspartic acid70
Alanine92
Isoleucine61
Valin56
Lysine55
Leucine53
Histidine52
Phenylalanine43
Proline29
Glycine22
Arginine20
Glutamic acid57
Cysteine21
Tyrosine26
Methionine19

TOP 5. Brussels sprouts

Brussels sprouts
RDA per 100 g
Vitamins
Nutrient% of RDA
K197
C113
B617
B915
B213
B8 (Inositol)7
B18
E6
B56
B35
A5
B4 (Choline)4
Minerals
Nutrient% of RDA
Iron8
Manganese19
Lutein13
Potassium15
Fibers15
Phosphorus10
Copper7
Magnesium7
Zinc5
Calcium4
Selenium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)15
Amino acids
Nutrient% of RDA
Tryptophan17
Histidine15
Threonine16
Valin12
Isoleucine13
Lysine10
Phenylalanine8
Leucine8
Arginine4
Methionine4

TOP 6. Radicchio

Radicchio
RDA per 100 g
Vitamins
Nutrient% of RDA
K283
A31
E15
B915
C11
B68
B58
B27
B15
Minerals
Nutrient% of RDA
Manganese14
Potassium12
Fibers12
Iron3
Zinc8
Phosphorus6
Magnesium4
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)9

TOP 7. Dried birch boletes

Dried birch boletes
RDA per 100 g
Vitamins
Nutrient% of RDA
B380
B548
B936
B239
B129
B4 (Choline)27
B68
Minerals
Nutrient% of RDA
Copper178
Prebiotics95
Iron33
Zinc98
Manganese78
Potassium77
Fibers84
Phosphorus42
Magnesium37
Selenium15
Antioxidants16
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
Serin70
Threonine88
Tryptophan85
Aspartic acid67
Alanine88
Isoleucine59
Valin55
Lysine53
Leucine51
Histidine48
Phenylalanine42
Proline28
Glycine21
Arginine18
Tyrosine25
Glutamic acid54
Cysteine20
Methionine18

TOP 8. Barabulka

Barabulka
RDA per 100 g
Vitamins
Nutrient% of RDA
B12146
B341
B627
B515
D14
B4 (Choline)16
B211
E7
B17
Minerals
Nutrient% of RDA
Selenium69
Phosphorus30
Sulfur34
Iodine23
Iron6
Copper11
Potassium15
Glutathione11
Molybdenum9
Magnesium11
Zinc9
Coenzyme Q104
Sodium3
Calcium3
Betaine3
Lipids
Nutrient% of RDA
DHA (Omega-3)52
Cholesterol40
Arachidonic acid (AA, Omega-6)90
EPA (Omega-3)28
Amino acids
Nutrient% of RDA
Lysine137
Threonine120
Tryptophan108
Histidine102
Isoleucine96
Aspartic acid82
Serin64
Alanine128
Valin86
Methionine81
Leucine86
Phenylalanine43
Tyrosine38
Proline28
Arginine24
Glycine24
Glutamic acid62
Cysteine23

TOP 9. Chili pepper

Chili pepper
RDA per 100 g
Vitamins
Nutrient% of RDA
C192
B639
K16
B39
B28
B17
A8
B96
E5
B54
Minerals
Nutrient% of RDA
Copper13
Iron6
Potassium12
Manganese10
Magnesium7
Fibers6
Lutein4
Phosphorus3
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 10. Bulgarian pepper

Bulgarian pepper
RDA per 100 g
Vitamins
Nutrient% of RDA
U?
C171
B623
A27
B913
E11
B39
B29
K8
B56
B15
Minerals
Nutrient% of RDA
Silicon26
Boron8
Potassium8
Iron3
Manganese6
Fibers7
Lutein4
Phosphorus4
Glutathione4
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 11. Broccoli

Broccoli
RDA per 100 g
Vitamins
Nutrient% of RDA
U?
C119
K113
B916
B613
B511
B211
B4 (Choline)9
B137
B16
E5
B35
A4
Minerals
Nutrient% of RDA
Chlorophyll42
Prebiotics26
Sulfur23
Manganese12
Iron4
Potassium12
Phosphorus9
GABA8
Fibers10
Boron6
Copper5
Magnesium7
Calcium5
Selenium5
Glutathione5
Zinc5
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)11
Amino acids
Nutrient% of RDA
Histidine5
Threonine5
Serin3

TOP 12. Caesar salad

Caesar salad
RDA per 100 g
Vitamins
Nutrient% of RDA
A124
K114
B213
B910
B710
B66
B15
C5
B53
Minerals
Nutrient% of RDA
Iron5
Manganese9
Potassium10
Fibers8
Phosphorus4
Magnesium4
Calcium3
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 13. Jalapeño

Jalapeño
RDA per 100 g
Vitamins
Nutrient% of RDA
C158
B632
K21
B211
B39
B97
B16
E5
A6
B53
Minerals
Nutrient% of RDA
Lutein9
Manganese11
Copper8
Fibers11
Potassium10
Zeaxanthin5
Magnesium5
Phosphorus4
Iron1
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
Serin3
Aspartic acid4

TOP 14. Savoy cabbage

Savoy cabbage
RDA per 100 g
Vitamins
Nutrient% of RDA
K86
A50
C41
B920
B615
B212
B16
B54
Minerals
Nutrient% of RDA
Prebiotics14
Manganese15
Fibers12
Potassium9
Phosphorus6
Iron2
Calcium4
Sulfur4
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)6
Amino acids
Nutrient% of RDA
Serin3

TOP 15. Corn

Corn
RDA per 100 g
Vitamins
Nutrient% of RDA
B770
B637
B135
B315
B512
B213
E9
C9
B97
A8
B4 (Choline)6
Minerals
Nutrient% of RDA
Iron21
Phosphorus43
Copper32
Magnesium33
Zinc22
Sulfur19
Potassium13
Zeaxanthin10
Manganese9
Lutein6
Fibers8
Calcium3
Lipids
Nutrient% of RDA
Linoleic acid (Omega-6)18
Oleic acid (Omega-9)4
Amino acids
Nutrient% of RDA
Valin7
Tryptophan5

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Top vegetables with the highest mineral contentTop vegetables with the highest mineral content
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