Eat These: Top 7 Nutrient-Dense Foods

If you’re following a ketogenic diet, it’s important to focus on consuming nutrient-dense foods to ensure you’re getting all the essential vitamins and minerals your body needs to function at its best. But with so many foods to choose from, it can be challenging to know which ones are the most beneficial for your health. In this blog, we’ll explore the top 7 most nutrient-dense foods to consume on keto based on their nutrient content and health benefits. From leafy greens to fatty fish, we’ll uncover the foods that can help you achieve optimal health while following a ketogenic lifestyle.

Top 7 Superfoods

1. Sauerkraut

Sauerkraut is a fermented food that offers numerous health benefits. One cup of sauerkraut contains only 1.9g net carbs, making it an excellent option for those following a ketogenic diet. It is also rich in vitamin C, which is important for supporting a healthy immune system. Sauerkraut is a good source of both prebiotics and probiotics, which are essential for promoting healthy gut bacteria and improving digestion. The fermentation process also produces powerful phytonutrients that have antioxidant and anti-inflammatory properties. Additionally, sauerkraut is easy to digest and can improve nutrient absorption. It is high in lactic acid, which supports healthy digestion and helps to maintain a balanced pH in the gut. Sauerkraut is also a good source of vitamin K2, which is important for bone health and may have a protective effect against heart disease. Finally, sauerkraut is high in vitamin U, which has been shown to help with healing stomach ulcers and other gastrointestinal issues. Overall, incorporating sauerkraut into your diet can provide numerous health benefits and may be especially beneficial for those following a ketogenic diet.

2. Pecans

Pecans are a nutrient-dense food that offers many health benefits. One cup of pecans contains only 4 net carbs, making them an excellent option for those following a low-carb or ketogenic diet. Pecans have a high fat-to-protein ratio of 7:1, which can help to promote feelings of fullness and satiety. They are also low on the insulin index, which means they are less likely to cause a spike in blood sugar levels. Pecans are a good source of minerals such as zinc and copper, which are important for immune system function and overall health. They are also high in vitamin B1, which is essential for energy production and nervous system health. Pecans are low in oxalates, which can be beneficial for those with kidney stones or other kidney issues. Additionally, pecans are high in antioxidants, which can help to protect against oxidative stress and reduce the risk of chronic diseases.

Pecans are well known for being easy to digest and for good reason. The high fiber content of pecans helps to slow down the digestive process, which in turn allows the body to absorb its nutrients more effectively. The healthy fats found in pecans are monounsaturated and polyunsaturated, which have been shown to improve digestion and reduce inflammation in the gut. Additionally, pecans contain natural digestive enzymes that can help break down food more easily, making them a great addition to a healthy and balanced diet.

3. Organic Grass-fed Beef

Organic grass-fed, grass-finished beef is a truly nutrient-dense powerhouse with a fat-to-protein ratio of 2:1. This type of beef is easy to digest and has a low insulin index, which means it is less likely to cause a spike in blood sugar levels. Organic grass-fed, grass-finished beef is a good source of amino acids, which are essential for building and repairing muscle tissue. It is also a good source of “available” iron, which is easier for the body to absorb than iron from plant sources. Additionally, organic grass-fed, grass-finished beef is high in important minerals such as phosphorus, selenium, and zinc, as well as B vitamins including B12, B5, B3, B2, and B6. These nutrients play important roles in various bodily functions, including energy production, immune system function, and nerve health. Organic grass-fed, grass-finished beef is also high in carnosine and creatine, two compounds that have been shown to have antioxidant and anti-inflammatory properties. Including organic grass-fed, grass-finished beef in your diet can offer a wide range of health benefits and provide essential nutrients, making it an excellent bang-for-your-buck protein option.

4. Wild-Caught Cod Liver

Wild-caught cod liver is an abundant source of nutrients that offers numerous health benefits. With a fat-to-protein ratio of 5:1, it is a great source of healthy fats, including omega-3 fatty acids that are essential for brain and heart health. Along with healthy fats, cod liver is also rich in essential vitamins and minerals such as vitamin A, which supports healthy skin, vision, and immune function, and vitamin D, which is necessary for bone health and immune function. Additionally, it provides a good amount of vitamin K2 which plays a vital role in bone and heart health, as well as iodine that supports healthy thyroid function. Moreover, cod liver contains several B vitamins that help to maintain energy metabolism and overall well-being. Consumption of wild-caught cod liver can also provide other nutritional benefits, such as supporting healthy inflammation levels and promoting healthy skin and hair. In summary, wild-caught cod liver is a highly nutritious food that can contribute to overall health and well-being.

5. Wild-Caught Salmon (skin-on)

Wild-caught skin-on salmon is a highly nutritious food that offers myriad health benefits. It has a fat-to-protein ratio of 1:2, which makes it a good source of protein while also providing healthy fats to support optimal health. Salmon is also high in selenium, a mineral that acts as a powerful antioxidant and helps to protect the body from damage caused by free radicals. In addition, salmon is one of the best dietary sources of omega-3 fatty acids, which have been linked to a reduced risk of heart disease, inflammation, and cognitive decline. Wild-caught skin-on salmon is also rich in vitamin K2, zinc, and calcium, all of which are important for bone health and immune system function. These nutrients can also help to regulate blood sugar levels, improve brain function, and support healthy skin and hair. Consuming wild-caught skin-on salmon regularly may also help to reduce the risk of certain chronic diseases.

In addition to the nutrients mentioned above, wild-caught skin-on salmon also contains a range of other important vitamins and minerals. It is particularly high in vitamin B12, which is crucial for nervous system function and the production of red blood cells. Salmon is also a good source of vitamin D, a nutrient that is important for bone health, immune system function, and overall well-being. Other essential minerals found in salmon include magnesium, which is important for muscle function and heart health, and potassium, which helps to regulate blood pressure and reduce the risk of stroke. Additionally, the skin of wild-caught salmon is high in collagen, a protein that can help to support healthy skin, joints, and bones. Overall, the combination of essential nutrients found in wild-caught skin-on salmon makes it an incredibly nutrient-dense food that can offer numerous health benefits when consumed regularly as part of a balanced diet.

6. Arugula

Arugula is a nutrient-dense leafy green vegetable that delivers a wealth of health benefits. It is incredibly low in carbohydrates, with just 0.43 net carbs per cup, making it a great choice for anyone following a low-carb or ketogenic diet. Arugula is also high in powerful phytonutrients, which can help to protect the body against disease and support overall well-being. Additionally, arugula has been shown to support liver function, which is important for detoxification and overall health. One of the unique benefits of arugula is that it is low in oxalates, which are compounds that can contribute to kidney stones in some people. Furthermore, arugula is packed with essential vitamins and minerals, including calcium, potassium, folate, magnesium, vitamin C, and vitamin K1. Vitamin K1 is particularly important for blood clotting, while magnesium is crucial for muscle and nerve function. Arugula also contains potent anti-cancer compounds, such as glucosinolates and sulforaphane, which can help to protect against certain types of cancer.

Additionally, arugula is a good source of dietary nitrates, which are converted to nitric oxide in the body. Nitric oxide helps to relax blood vessels, improving blood flow and reducing blood pressure. This effect may be particularly beneficial for individuals with high blood pressure or cardiovascular disease. Additionally, arugula is a good source of fiber, which can help to promote healthy digestion and regularity. The fiber in arugula can also help to lower cholesterol levels and improve heart health. Furthermore, arugula is a low-calorie food, making it an excellent choice for those looking to manage their weight or be in a caloric deficit. In fact, one cup of arugula contains just 5 calories, making it an excellent addition to any diet.

7. Extra Virgin Olive Oil

Extra virgin olive oil is a highly nutritious and beneficial oil that is loaded with essential nutrients. It contains high levels of vitamin E and vitamin A, which are powerful antioxidants that can help protect the body against oxidative damage and inflammation. Olive oil is also rich in minerals like magnesium and potassium, which play crucial roles in numerous bodily functions such as muscle function, nerve transmission, and blood pressure regulation. One of the unique benefits of extra virgin olive oil is that it has a zero effect on insulin, making it an ideal choice for those following a low-carb or ketogenic diet. Olive oil is also packed with phytonutrients such as oleuropein, which is known for its anti-inflammatory and anti-cancer properties. Moreover, extra virgin olive oil has been shown to support anti-aging and repair mitochondria, the powerhouses of cells that play a vital role in energy production. Studies have also suggested that olive oil may help reduce the risk of certain types of cancer, thanks to its anti-cancer properties.

Extra virgin olive oil has potent anti-inflammatory and anti-clotting properties that can help reduce the risk of heart disease and stroke. Likewise, the high levels of polyphenols in olive oil have been shown to protect the retina and improve visual function, making it a valuable nutrient for eye health. Some studies have even suggested that the polyphenols in olive oil may help reduce beta-amyloids, which are proteins associated with Alzheimer’s disease. The rich nutrient profile and health-promoting compounds found in extra virgin olive oil make it a clear no-brainer. Incorporating this oil into your meals can provide a full spectrum of benefits for your overall health and well-being.


In conclusion, incorporating these seven nutrient-dense superfoods into your ketogenic diet can provide a plethora of health benefits. From boosting brain function and improving heart health to enhancing immunity and supporting healthy aging, these foods are packed with essential nutrients, antioxidants, and other health-promoting compounds. By including a variety of these superfoods in your meals, you can ensure that your body is getting the nutrients it needs to function optimally and maintain good health. So, next time you’re planning your keto meals, consider adding some of these superfoods to the menu and reap the benefits of their nutrient density.