Top greens with the highest vitamin content

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

Vitamins

Nutrient	% of RDA
K	1 3671 8221 8222 9821 367328
C	148177156532277
A	4760551052828
B7	47474011761
B9	383825763815
B5	8871341
B3	8971671
B2	8971631
B6	7751531
B1	7861441
E	5551111

Minerals

Nutrient	% of RDA
Fructose	??????
Antioxidants	1451861693252687
Iron	783423624112
Chlorophyll	676767200?67
Lutein	50505083?12
Potassium	162119241411
Calcium	141414141412
Magnesium	1216143886
Zinc	1013102122
Vanadium	10101030?3
Fibers	9131213?8
Phosphorus	8881263
Manganese	7981173
Nickel	66613?2
Zeaxanthin	4441641

Lipids

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

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

Vitamins

Nutrient	% of RDA
K	415553553905415100
C	3704443921 3326717
A	223287261503134134
B2	1215112751
B6	8851731
B5	6651031
B9	442741

Minerals

Nutrient	% of RDA
Manganese	19124422029319188
Calcium	484848484840
Iron	219616113
Fibers	18282528?17
Magnesium	14181644107
Potassium	1013121587
Phosphorus	1010101474
Zinc	5751111

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	192721331510

TOP 3. Chervil

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

Vitamins

Nutrient	% of RDA
A	4575885351 029274274
K	34546046075334583
C	566759200103
B9	282818552811
B6	101072241
B3	91181981
B2	8971731
B1	454831
E	333611

Minerals

Nutrient	% of RDA
Iron	39171131216
Potassium	14181621129
Calcium	131313131311
Magnesium	1216143886
Phosphorus	1010101473

TOP 4. Fresh oregano

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

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 5. Chard

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

Vitamins

Nutrient	% of RDA
K	6929229221 509692166
A	6887791534141
C	33403512062
E	1313132721
B6	8851731
B2	7861531
B9	442741
B4 (Choline)	344721
B5	333621
B3	332521
B1	343721

Minerals

Nutrient	% of RDA
Lutein	110110110183?28
Iron	2310718124
Magnesium	192523621410
Manganese	16201824167
Potassium	1115131698
Sodium	9991894
Phosphorus	777952
Calcium	555554
Fibers	4666?4
Zinc	353711

Lipids

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

TOP 6. Dandelion leaves

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

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 7. Beet greens

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

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 8. Leaf mustard

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

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

TOP 9. Kale

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

Vitamins

Nutrient	% of RDA
K	32543343370832578
C	104125110374195
B9	353524713514
B2	27322558121
A	273431601616
B6	2121144591
B1	91081961
B3	7871561
E	444911

Minerals

Nutrient	% of RDA
Lutein	180180180300?45
Chlorophyll	757575225?75
Manganese	293733442913
Calcium	252525252521
Iron	209616113
Potassium	141917211210
Magnesium	81092564
Phosphorus	8881163
Fibers	5878?5
Glutathione	55102021
Zinc	454811

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	81291474

Amino acids

Nutrient	% of RDA
Tryptophan	1419194882
Valin	79919?3
Histidine	68817?4
Methionine	4551143
Threonine	3448??

TOP 10. Spinach

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

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
Manganese	395045603918
Iron	34151027185
Betaine	30303012082
GABA	202020100207
Magnesium	192522611310
Zeaxanthin	17171766173
Potassium	162119241411
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

TOP 11. Mint

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

Vitamins

Nutrient	% of RDA
K	35347147177135385
A	4761551062828
C	35423712762
B9	292919572911
B2	2024194491
B6	121282651
B3	111292191
B1	7761341
E	6661211
B5	554831

Minerals

Nutrient	% of RDA
Iron	14866441197924
Manganese	516559785124
Calcium	202020202017
Potassium	172220251411
Magnesium	15201848118
Zinc	1014102222
Phosphorus	9991263

TOP 12. Molder

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

Vitamins

Nutrient	% of RDA
K	40253653687640296
C	34413612462

Minerals

Nutrient	% of RDA
Iron	2210718124
Calcium	222222222218
Potassium	141917211210
Fibers	10151315?9
Magnesium	81192664
Phosphorus	8881263
Manganese	7981173
Zinc	4641011

TOP 13. Tatsoy

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

Vitamins

Nutrient	% of RDA
K	18324424440018344
C	144173153520267
A	6077701353636
B9	404027804016
E	1414143121
B6	121282651
B2	7871631
B1	6651131
B5	443621
B3	454831
B4 (Choline)	344621

Minerals

Nutrient	% of RDA
Fructose	??????
Iron	198615103
Manganese	17211925178
Potassium	13171519119
Calcium	121212121210
Fibers	7111011?7
Phosphorus	444631
Magnesium	3441022

Lipids

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

TOP 14. Fresh rosemary

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

Vitamins

Nutrient	% of RDA
A	325418380731195195
B9	272718552711
B6	26261856111
C	2429268741
B5	1616132781
B2	1214112551
B3	6751151
B1	333621

Minerals

Nutrient	% of RDA
Iron	833725674413
Manganese	425348644219
Fibers	37565056?35
Copper	333330682010
Calcium	323232323226
Magnesium	222825701511
Potassium	202623291713
Phosphorus	9991373
Zinc	81281922

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	10101015?19
Linoleic acid (Omega-6)	3436?8

TOP 15. Basil

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

Vitamins

Nutrient	% of RDA
K	34546046075334583
A	293834661818
C	2024217241
B9	17171134177
B6	121282651
B3	6651151
B2	6751331
E	5551111
B5	443721
B1	332621

Minerals

Nutrient	% of RDA
Chlorophyll	585858175?58
Lutein	56565693?14
Manganese	506458775023
Iron	40181232216
Calcium	181818181815
Magnesium	15201849118
Potassium	911101376
Phosphorus	8881163
Zinc	71071622
Zeaxanthin	5552051
Fibers	4666?4

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	192721331510