Greens are an essential part of the keto diet, offering not only minimal carbohydrate content, but also a significant amount of vitamins and minerals that are necessary for maintaining health and energy.
Including greens in your diet helps strengthen the immune system, improve digestion, and maintain overall body tone.
In this article, we will look at the TOP greens with the highest vitamin content that will help enrich your keto menu, providing an optimal balance of nutrients for your health and well-being.
TOP 1. Parsley
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Antioxidants | 186 |
| Iron | 34 |
| Chlorophyll | 67 |
| Lutein | 50 |
| Potassium | 21 |
| Calcium | 14 |
| Magnesium | 16 |
| Zinc | 13 |
| Vanadium | 10 |
| Fibers | 13 |
| Phosphorus | 8 |
| Manganese | 9 |
| Nickel | 6 |
| Zeaxanthin | 4 |
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 2. Nettle
TOP 3. Chervil
TOP 4. Fresh oregano
TOP 5. Chard
TOP 6. Dandelion leaves
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 7. Beet greens
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 8. Leaf mustard
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Amino acids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 9. Kale
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Lutein | 180 |
| Chlorophyll | 75 |
| Manganese | 37 |
| Calcium | 25 |
| Iron | 9 |
| Potassium | 19 |
| Magnesium | 10 |
| Phosphorus | 8 |
| Fibers | 8 |
| Glutathione | 5 |
| Zinc | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 12 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 19 |
| Valin | 9 |
| Histidine | 8 |
| Methionine | 5 |
| Threonine | 4 |
TOP 10. Spinach
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Chlorophyll | 117 |
| Lutein | 113 |
| Manganese | 50 |
| Iron | 15 |
| Betaine | 30 |
| GABA | 20 |
| Magnesium | 25 |
| Zeaxanthin | 17 |
| Potassium | 21 |
| Calcium | 10 |
| Phosphorus | 7 |
| Fibers | 9 |
| Silicon | 6 |
| Glutathione | 6 |
| Zinc | 7 |
| Sodium | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 13 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 19 |
| Methionine | 5 |
TOP 11. Mint
RDA per 100 g
TOP 12. Molder
RDA per 100 g
TOP 13. Tatsoy
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
