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Top greens with the highest mineral content

The strongest mineral choices among keto greens in this article are turnip greens, dandelion leaves, mustard greens, beet greens, fresh oregano, fresh thyme, dill, spinach, parsley and kale. The ranking is not just about “more greens”: turnip greens and dandelion leaves stand out for calcium, copper, iron, manganese, potassium and magnesium, beet greens add potassium and magnesium, while oregano and thyme are especially dense in calcium, magnesium, manganese and iron per 100 g. For a keto plate, these greens are useful when you want very low carbs plus electrolyte and mineral support instead of relying only on supplements.
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

Article content
  1. Beginning
  2. TOP 1. Turnip greens
  3. TOP 2. Dandelion leaves
  4. TOP 3. Leaf mustard
  5. TOP 4. Grape leaves
  6. TOP 5. Beet greens
  7. TOP 6. Capers
  8. TOP 7. Dill
  9. TOP 8. Fresh oregano
  10. TOP 9. Fresh thyme (thymus)
  11. TOP 10. Spinach
1min
Top greens with the highest mineral content
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Keto, LCHF: Recipes, Rules, Description $$$
Odessa

In this article, we will discuss the TOP greens with the highest mineral content, which will be an excellent addition to your diet, providing maximum health benefits.

TOP 1. Turnip greens

Turnip greens
RDA per 100 g
Vitamins
Nutrient% of RDA
K153
A54
C37
B927
B620
E13
B58
B26
B34
B15
Minerals
Nutrient% of RDA
Fructose?
Flavonoids9 987
Lutein85
Copper21
Manganese19
Iron6
Calcium14
Fibers13
Boron8
Potassium8
Magnesium7
Phosphorus4
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)8

TOP 2. Dandelion leaves

Dandelion leaves
RDA per 100 g
Vitamins
Nutrient% of RDA
K865
A73
C47
E23
B224
B619
B117
B97
B4 (Choline)8
B36
B8 (Inositol)4
Minerals
Nutrient% of RDA
Fructose?
Flavonoids4 120
Lutein115
Iron17
Copper19
Calcium19
Manganese19
Potassium15
Fibers14
Magnesium11
Phosphorus9
Boron8
Zinc5
Sodium3
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 3. Leaf mustard

Leaf mustard
RDA per 100 g
Vitamins
Nutrient% of RDA
K659
A88
C34
E12
B68
B26
B33
B14
Minerals
Nutrient% of RDA
Fructose?
Flavonoids3 108
Lutein70
Manganese27
Iron9
Copper17
Calcium12
Potassium15
Magnesium10
Phosphorus8
Fibers8
Zinc4
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 4. Grape leaves

Grape leaves
RDA per 100 g
Vitamins
Nutrient% of RDA
B585
K108
A38
B332
B223
B619
B919
C15
E12
Minerals
Nutrient% of RDA
Sodium124
Iron17
Calcium29
Fibers40
Manganese14
Phosphorus5
Zinc6
Magnesium4
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)77 273
Palmitic acid (Saturated)1 250
Linoleic acid (Omega-6)1 250
Stearic acid (Saturated)125

TOP 5. Beet greens

Beet greens
RDA per 100 g
Vitamins
Nutrient% of RDA
K774
A79
C40
E17
B220
B19
B95
B55
B63
B33
Minerals
Nutrient% of RDA
Fructose?
Flavonoids1 253
Lutein120
Copper40
Iron14
Potassium29
Manganese22
Magnesium22
Calcium12
Fibers15
Boron8
Phosphorus6
Sodium4
Zinc5
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 6. Capers

Capers
RDA per 100 g
Vitamins
Nutrient% of RDA
B618
B213
E6
C6
B35
Minerals
Nutrient% of RDA
Quercetin780
Sodium129
Iron9
Fibers13
Magnesium10
Calcium4
Copper4
Manganese4
Zinc4

TOP 7. Dill

Dill
RDA per 100 g
Vitamins
Nutrient% of RDA
B6132
C113
A110
B938
B225
B117
B311
B58
E6
Minerals
Nutrient% of RDA
Fructose?
Manganese333
Quercetin183
Iron37
Lutein67
Potassium28
Calcium21
Magnesium17
Phosphorus9
Zinc11
Fibers8
Sodium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)16

TOP 8. Fresh oregano

Fresh oregano
RDA per 100 g
Vitamins
Nutrient% of RDA
K691
E122
B680
B959
B248
B333
B518
B116
A12
B4 (Choline)8
C3
Minerals
Nutrient% of RDA
Manganese277
Calcium160
Magnesium84
Potassium48
Zinc34
Phosphorus21
Lutein19
Selenium8
Iron2
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)56

TOP 9. Fresh thyme (thymus)

Fresh thyme (thymus)
RDA per 100 g
Vitamins
Nutrient% of RDA
C213
B243
B627
A34
B911
B313
B58
B14
Minerals
Nutrient% of RDA
Iron97
Manganese94
Copper62
Calcium41
Magnesium50
Fibers56
Potassium23
Zinc23
Phosphorus15
Selenium9
Sulfur9
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 10. Spinach

Spinach
RDA per 100 g
Vitamins
Nutrient% of RDA
U?
K537
A67
B949
C37
B615
B217
E14
B1310
B17
B35
B4 (Choline)5
Minerals
Nutrient% of RDA
Fructose?
Chlorophyll117
Lutein113
Alpha-lipoic acid102
Manganese50
Iron15
Betaine30
GABA20
Magnesium25
Zeaxanthin17
Potassium21
Quercetin13
Calcium10
Phosphorus7
Fibers9
Silicon6
Glutathione6
Zinc7
Sodium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)13
Amino acids
Nutrient% of RDA
Tryptophan19
Methionine5

Additional materials

Top greens with the highest vitamin contentTop greens with the highest vitamin content
Published: 02.07.2024
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