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.

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

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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

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	11515315325111528
A	425449952525
C	30373211051
B9	272718532711
B6	2020144391
E	1313132721
B5	8871341
B2	5651221
B3	443731
B1	454831

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	11 9849 9879 21817 120?1 198
Lutein	858585142?21
Copper	21211943136
Manganese	15191723157
Iron	14641172
Calcium	141414141411
Fibers	8131113?8
Boron	88816?2
Potassium	687954
Magnesium	5761743
Phosphorus	444631

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	6871053

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TOP 2. Dandelion leaves

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	6498658651 415649156
A	5673661273434
C	39474114072
E	2323234931
B2	2024194391
B6	1919134281
B1	16171432101
B9	7751473
B4 (Choline)	6881442
B3	5641041
B8 (Inositol)	444721

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	4 9444 1203 8037 064?494
Lutein	115115115192?29
Iron	39171131216
Copper	19191739116
Calcium	191919191916
Manganese	15191723157
Potassium	12151417108
Fibers	9141314?9
Magnesium	911102865
Phosphorus	9991373
Boron	88816?2
Zinc	454811
Sodium	333632

Lipids

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

---

TOP 3. Leaf mustard

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	4946596591 078494119
A	6988801554141
C	28343010151
E	1212122521
B6	8851631
B2	5651121
B3	332521
B1	343721

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	3 7303 1082 8695 329?373
Lutein	707070117?18
Manganese	212724322110
Iron	219616113
Copper	17171534105
Calcium	121212121210
Potassium	11151317108
Magnesium	81092554
Phosphorus	8881263
Fibers	5878?5
Zinc	343611

Lipids

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

Amino acids

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

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TOP 4. Grape leaves

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B5	858571142434
K	811081081778120
A	293834661818
B3	28322556231
B2	1923184281
B6	1919134281
B9	19191339198
C	1315134521
E	1212122521

Minerals

Nutrient	% of RDA
Sodium	12412412423811457
Iron	38171130206
Calcium	292929292924
Fibers	26403640?25
Manganese	11141317115
Phosphorus	555742
Zinc	5651011
Magnesium	3441122

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	53 12577 27360 71494 44442 50028 333
Palmitic acid (Saturated)	1 2501 2501 2501 923?2 500
Linoleic acid (Omega-6)	8821 2501 1542 143?2 500
Stearic acid (Saturated)	100125125167?250

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TOP 5. Beet greens

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	5817747741 267581139
A	6179721383737
C	33403512062
E	1717173731
B2	1720163771
B1	8971751
B9	5531052
B5	554831
B6	332711
B3	332521

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	1 5031 2531 1562 147?150
Lutein	120120120200?30
Copper	404036822412
Iron	32141026175
Potassium	222926331915
Manganese	17222026178
Magnesium	17221954129
Calcium	121212121210
Fibers	10151315?9
Boron	88816?2
Phosphorus	666842
Sodium	444732
Zinc	353811

Lipids

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

---

TOP 6. Capers

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B6	1818123881
B2	1113102351
E	6661311
C	5651711
B3	454831

Minerals

Nutrient	% of RDA
Quercetin	7807801 1702 3404712
Sodium	12912912924711859
Iron	219617113
Fibers	8131113?8
Magnesium	81092564
Calcium	444443
Copper	443821
Manganese	344532
Zinc	343611

---

TOP 7. Dill

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
B6	13213290285572
C	94113100340174
A	861101001935151
B9	383825753815
B2	2225204791
B1	1517133191
B3	101192081
B5	8871341
E	6661211

Minerals

Nutrient	% of RDA
Fructose	??????
Manganese	261333300400261120
Quercetin	183183275550113
Iron	823724664413
Lutein	676767112?17
Potassium	222825321815
Calcium	212121212117
Magnesium	1317154297
Phosphorus	9991373
Zinc	81181822
Fibers	6888?5
Sodium	333521

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	1116132096

---

TOP 8. Fresh oregano

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
K	5186916911 130518124
E	122122122261187
B6	808055174351
B9	5959401195924
B2	41483888181
B3	29332658231
B5	1818153191
B1	1516133091
A	912112166
B4 (Choline)	6871332
C	333911

Minerals

Nutrient	% of RDA
Manganese	217277250333217100
Calcium	160160160160160133
Magnesium	6484752084534
Potassium	374843553225
Zinc	2434245455
Phosphorus	21212130157
Lutein	19191932?5
Selenium	8881551
Iron	321321

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	395644693121

---

TOP 9. Fresh thyme (thymus)

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	178213188640328
B2	36433479161
B6	27271858121
A	263431601616
B9	1111823115
B3	1113102391
B5	8871441
B1	443821

Minerals

Nutrient	% of RDA
Iron	218976517511635
Manganese	7494851137434
Copper	6262561263719
Calcium	414141414134
Magnesium	3850441232720
Fibers	37565056?35
Potassium	182321261512
Zinc	1623163644
Phosphorus	15151521115
Selenium	9981651
Sulfur	79914?2

Lipids

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

---

TOP 10. Spinach

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
U	????152
K	40353753787840397
A	5267611173131
B9	494932974919
C	31373311261
B6	1515103371
B2	1517143261
E	1414142921
B13	101010301?
B1	7761341
B3	554941
B4 (Choline)	454821

Minerals

Nutrient	% of RDA
Fructose	??????
Chlorophyll	117117117350?117
Lutein	113113113188?28
Alpha-lipoic acid	1021021022041021
Manganese	395045603918
Iron	34151027185
Betaine	30303012082
GABA	202020100207
Magnesium	192522611310
Zeaxanthin	17171766173
Potassium	162119241411
Quercetin	1313204011
Calcium	10101010108
Phosphorus	7771052
Fibers	6989?6
Silicon	66612?4
Glutathione	66122421
Zinc	5751111
Sodium	333732

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	913101575

Amino acids

Nutrient	% of RDA
Tryptophan	1419194882
Methionine	4551143

Additional materials

Top greens with the highest vitamin content

Published: 02.07.2024

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