Sources of Vitamin K: Complete Guide to 25+ High Vitamin K Foods

Vitamin K is a crucial nutrient that plays essential roles in blood clotting, bone health, and cardiovascular function. Understanding the best dietary sources of vitamin K can help you maintain optimal levels of this vital nutrient and support your overall health.

The recommended Daily Value (DV) for vitamin K is 120 mcg for adults. While deficiency is uncommon in healthy individuals, ensuring adequate intake through diet is important for maintaining proper bodily functions and preventing long-term health complications.

Understanding Vitamin K: K1 vs K2

Vitamin K exists in two primary forms, each with distinct sources and potential health benefits:

Vitamin K1 (Phylloquinone): This is the most abundant form in the diet, primarily found in plant-based foods, especially green leafy vegetables. The term “phylloquinone” comes from “phyllo,” meaning leaf, which reflects its primary source.

Vitamin K2 (Menaquinone): This form is found mainly in animal products and fermented foods. It’s produced by bacteria during fermentation and is also synthesized by bacteria in the human gut. Research suggests K2 may have unique benefits for bone and cardiovascular health.

Top 20 Foods Highest in Vitamin K

Here are the most concentrated sources of vitamin K, primarily K1 from plant foods and some K2 from animal sources:

1. Mustard Greens (Cooked) – 346% DV

Per 1/2 cup serving: 415 mcg (346% DV)
Per 100 grams: 593 mcg (494% DV)

Mustard greens are among the most potent sources of vitamin K available. When cooked, they become even more concentrated in this essential nutrient.

2. Swiss Chard (Raw) – 332% DV

Per 1 leaf: 398 mcg (332% DV)
Per 100 grams: 830 mcg (692% DV)

This colorful leafy green provides exceptional amounts of vitamin K along with other important nutrients like magnesium and potassium.

3. Beet Greens (Cooked) – 290% DV

Per 1/2 cup serving: 349 mcg (290% DV)
Per 100 grams: 484 mcg (403% DV)

Often discarded, beet greens are actually more nutrient-dense than the beet roots themselves.

4. Collard Greens (Cooked) – 254% DV

Per 1/2 cup serving: 305 mcg (254% DV)
Per 100 grams: 469 mcg (391% DV)

A staple in Southern cuisine, collard greens are an excellent vitamin K source and pair well with healthy fats for better absorption.

5. Natto – 238% DV

Per 1 ounce: 283 mcg (238% DV)
Per 100 grams: 998 mcg (832% DV)

This fermented soybean dish is the richest source of vitamin K2 available, making it particularly valuable for bone and heart health.

6. Kale (Cooked) – 205% DV

Per 1/2 cup serving: 247 mcg (205% DV)
Per 100 grams: 418 mcg (348% DV)

Kale has gained superfood status for good reason, providing more than double the daily vitamin K requirement in just half a cup.

7. Spinach (Raw) – 121% DV

Per 1 cup serving: 145 mcg (121% DV)
Per 100 grams: 483 mcg (402% DV)

Fresh spinach is versatile and easy to incorporate into salads, smoothies, and various dishes.

8. Broccoli (Cooked) – 92% DV

Per 1/2 cup serving: 110 mcg (92% DV)
Per 100 grams: 141 mcg (118% DV)

This cruciferous vegetable offers substantial vitamin K along with other beneficial compounds like sulforaphane.

9. Brussels Sprouts (Cooked) – 91% DV

Per 1/2 cup serving: 109 mcg (91% DV)
Per 100 grams: 140 mcg (117% DV)

These mini cabbages provide nearly a full day’s worth of vitamin K in a single serving.

10. Cabbage (Cooked) – 68% DV

Per 1/2 cup serving: 82 mcg (68% DV)
Per 100 grams: 109 mcg (91% DV)

An affordable and accessible source of vitamin K that’s available year-round.

11. Soybeans (Roasted) – 36% DV

Per 1/2 cup serving: 43 mcg (36% DV)
Per 100 grams: 93 mcg (77% DV)

Roasted soybeans make a crunchy, protein-rich snack that contributes to vitamin K intake.

12. Green Beans (Cooked) – 25% DV

Per 1/2 cup serving: 30 mcg (25% DV)
Per 100 grams: 48 mcg (40% DV)

A common side dish that provides a moderate amount of vitamin K.

13. Kiwi – 23% DV

Per 1 fruit: 30 mcg (25% DV)
Per 100 grams: 40 mcg (33% DV)

One of the few fruits that provides substantial vitamin K, kiwi is also rich in vitamin C.

14. Prunes – 24% DV

Per 5 prunes: 28 mcg (24% DV)
Per 100 grams: 60 mcg (50% DV)

These dried plums offer vitamin K along with fiber and other beneficial nutrients.

15. Soybean Oil – 21% DV

Per 1 tablespoon: 25 mcg (21% DV)
Per 100 grams: 184 mcg (153% DV)

Cooking with soybean oil can boost the vitamin K content of your meals.

16. Avocado – 18% DV

Per half fruit: 21 mcg (18% DV)
Per 100 grams: 21 mcg (18% DV)

Avocados provide vitamin K along with healthy monounsaturated fats that enhance its absorption.

17. Edamame – 17% DV

Per 1/2 cup serving: 21 mcg (17% DV)
Per 100 grams: 27 mcg (22% DV)

Young soybeans offer a good source of vitamin K along with complete protein.

18. Chicken Thigh (Cooked) – 18% DV

Per 1 thigh: 21 mcg (18% DV)
Per 100 grams: 24 mcg (20% DV)

Dark meat poultry contains vitamin K2, which may have unique health benefits.

19. Parsley – 13% DV

Per 1 sprig: 16 mcg (13% DV)
Per 100 grams: 1,640 mcg (1,367% DV)

While typically used in small amounts, parsley is exceptionally concentrated in vitamin K.

20. Chicken Breast – 11% DV

Per 3 ounces: 13 mcg (11% DV)
Per 100 grams: 15 mcg (13% DV)

Lean chicken provides a modest amount of vitamin K2.

Animal Sources: Meat Products High in Vitamin K2

Animal products contain vitamin K2 (menaquinone), which is produced by bacteria. The K2 content varies based on the animal’s diet and production methods. Grass-fed and pasture-raised animals typically have higher K2 levels.

1. Pepperoni Sausage – 30% DV

Per 3 ounces: 35 mcg (30% DV)
Per 100 grams: 42 mcg (34% DV)

2. Chicken Wings – 12% DV

Per 1 wing (53g), cooked: 15 mcg (12% DV)
Per 100 grams: 28 mcg (23% DV)

3. Ham – 7% DV

Per 3 ounces: 8 mcg (7% DV)
Per 100 grams: 10 mcg (8% DV)

4. Ground Beef – 5% DV

Per 3 ounces: 6 mcg (5% DV)
Per 100 grams: 7 mcg (6% DV)

5. Chicken Liver – 5% DV

Per 3 ounces: 6 mcg (5% DV)
Per 100 grams: 7 mcg (6% DV)

Organ meats like liver are nutrient-dense and provide various vitamins and minerals along with vitamin K2.

Dairy Products Rich in Vitamin K2

Fermented dairy products and cheese are excellent sources of vitamin K2, especially when made from milk from grass-fed animals.

Hard Cheeses

Aged cheeses like Gouda, Edam, and aged Cheddar can contain significant amounts of vitamin K2, ranging from 50-270 mcg per 100 grams.

Soft Cheeses

Brie, blue cheese, and other soft varieties provide moderate amounts of K2, typically 50-100 mcg per 100 grams.

Fermented Dairy

Products like kefir and certain yogurts contain K2 produced during fermentation, though amounts vary by production method.

Fruit Sources of Vitamin K

While fruits generally contain less vitamin K than vegetables, several provide notable amounts:

1. Blackberries – 12% DV

Per 1/2 cup: 14 mcg (12% DV)
Per 100 grams: 20 mcg (17% DV)

2. Blueberries – 12% DV

Per 1/2 cup: 14 mcg (12% DV)
Per 100 grams: 19 mcg (16% DV)

3. Pomegranate – 12% DV

Per 1/2 cup: 14 mcg (12% DV)
Per 100 grams: 16 mcg (14% DV)

4. Figs (Dried) – 6% DV

Per 5 pieces: 6.6 mcg (6% DV)
Per 100 grams: 16 mcg (13% DV)

5. Grapes – 6% DV

Per 10 grapes: 7 mcg (6% DV)
Per 100 grams: 15 mcg (12% DV)

Nuts and Legumes High in Vitamin K

These plant-based protein sources provide varying amounts of vitamin K1:

1. Pine Nuts (Dried) – 13% DV

Per 1 ounce: 15 mcg (13% DV)
Per 100 grams: 54 mcg (45% DV)

2. Sprouted Mung Beans (Cooked) – 12% DV

Per 1/2 cup: 14 mcg (12% DV)
Per 100 grams: 23 mcg (19% DV)

3. Cashews (Raw) – 8% DV

Per 1 ounce: 9.7 mcg (8% DV)
Per 100 grams: 34 mcg (28% DV)

4. Red Kidney Beans (Cooked) – 6% DV

Per 1/2 cup: 7.5 mcg (6% DV)
Per 100 grams: 8.4 mcg (7% DV)

5. Hazelnuts – 3% DV

Per 1 ounce: 4 mcg (3% DV)
Per 100 grams: 14 mcg (12% DV)

Other Vitamin K-Rich Foods

Herbs and Spices

Fresh herbs are exceptionally concentrated sources of vitamin K per 100 grams, though they’re typically consumed in small quantities:

• Basil (fresh): 415 mcg per 100g
• Sage (fresh): 1,715 mcg per 100g
• Thyme (fresh): 1,715 mcg per 100g
• Coriander (cilantro): 310 mcg per 100g

Vegetable Oils

Several oils contain significant vitamin K1:

• Canola oil: 71 mcg per tablespoon
• Olive oil: 8 mcg per tablespoon
• Soybean oil: 25 mcg per tablespoon

How to Maximize Vitamin K Absorption

Vitamin K is a fat-soluble vitamin, meaning it requires dietary fat for optimal absorption. Here are strategies to enhance vitamin K uptake:

Combine with Healthy Fats

Eating vitamin K-rich foods with sources of healthy fat significantly improves absorption. Add olive oil to salads, cook greens with butter or coconut oil, or pair vegetables with avocado, nuts, or seeds.

Cook When Appropriate

Lightly cooking certain vegetables like kale, spinach, and collard greens can increase vitamin K concentration by reducing water content. However, avoid overcooking to preserve other nutrients.

Eat a Variety of Sources

Including both K1 and K2 sources in your diet may provide complementary health benefits, as research suggests they have different metabolic pathways and functions in the body.

Meeting Your Daily Vitamin K Requirements

Achieving adequate vitamin K intake is straightforward with proper food choices:

For Vegetarians and Vegans

Plant-based diets can easily meet vitamin K needs through leafy greens, cruciferous vegetables, and plant oils. A single serving of cooked kale or collard greens provides more than twice the daily requirement.

For Omnivores

Combining both plant sources of K1 and animal sources of K2 provides comprehensive vitamin K nutrition. Include leafy greens daily and incorporate fermented foods, cheese, and fatty meats periodically.

Daily Serving Suggestions

• 1 cup of fresh spinach or mixed greens in a salad
• 1/2 cup of cooked broccoli or Brussels sprouts
• A tablespoon of vitamin K-rich oil for cooking
• Snacking on berries or kiwi
• Including small amounts of natto or aged cheese

Special Considerations for Vitamin K Intake

Blood Thinning Medications

If you’re taking anticoagulant medications like warfarin, maintaining consistent vitamin K intake is crucial. Sudden increases or decreases can affect medication effectiveness. Consult your healthcare provider before making significant dietary changes.

Vitamin K Deficiency Risk Factors

While rare, certain conditions increase deficiency risk:

• Digestive disorders affecting fat absorption (Crohn’s disease, celiac disease, ulcerative colitis)
• Liver disease
• Extended use of certain antibiotics
• Very low-fat diets
• Newborns (typically receive vitamin K supplementation at birth)

Signs of Inadequate Intake

Insufficient vitamin K may manifest as:

• Easy bruising
• Excessive bleeding from minor cuts
• Heavy menstrual periods
• Blood in urine or stool
• Weak bones or increased fracture risk

If you experience these symptoms, consult a healthcare professional for proper evaluation and guidance.

Health Benefits of Adequate Vitamin K Intake

Blood Clotting Function

Vitamin K is essential for producing proteins required for blood coagulation. Without adequate K, blood cannot clot properly, leading to excessive bleeding risk.

Bone Health

Vitamin K activates proteins that help bind calcium to bones, supporting bone density and strength. Both K1 and K2 contribute to skeletal health, with some research suggesting K2 may be particularly beneficial.

Cardiovascular Health

Emerging research indicates vitamin K, especially K2, may help prevent calcium deposits in arteries, potentially supporting heart health. However, more research is needed to fully understand this relationship.

Anti-inflammatory Properties

Some studies suggest vitamin K may have anti-inflammatory effects, though this area requires further investigation.

Vitamin K Content by Food Category

Highest Sources (Over 200% DV per serving)

Mustard greens, Swiss chard, beet greens, collard greens, natto, and kale top the list with exceptional vitamin K concentrations.

Excellent Sources (100-200% DV per serving)

Spinach, turnip greens, and dandelion greens provide complete daily requirements in single servings.

Good Sources (25-100% DV per serving)

Broccoli, Brussels sprouts, cabbage, asparagus, and soybeans offer substantial amounts.

Moderate Sources (10-25% DV per serving)

Green beans, avocado, kiwi, berries, and various poultry products provide helpful contributions.

Practical Tips for Increasing Vitamin K Intake

Meal Planning Strategies

• Start meals with green salads dressed with olive oil
• Add spinach or kale to smoothies
• Include a serving of cruciferous vegetables with dinner
• Snack on vitamin K-rich fruits like kiwi or berries
• Use herbs liberally in cooking
• Choose vitamin K-rich oils for cooking and dressing

Recipe Ideas

• Green smoothies with spinach, kiwi, and avocado
• Kale salad with pine nuts and olive oil dressing
• Roasted Brussels sprouts with herbs
• Stir-fried collard greens with garlic
• Natto served over rice (traditional Japanese preparation)
• Mixed berry parfait with yogurt

Food Preservation

Vitamin K is relatively stable during cooking and storage, though some loss occurs with prolonged exposure to light and air. Store leafy greens properly refrigerated and consume within a few days for optimal nutrient content.

Vitamin K Supplements: When Are They Necessary?

Most people can meet their vitamin K needs through diet alone. However, supplementation may be appropriate in certain situations:

• Diagnosed deficiency
• Malabsorption disorders
• Limited dietary variety
• Specific medical conditions affecting vitamin K status

If considering supplementation, consult with a healthcare provider first, especially if taking medications. They can assess your individual needs and determine appropriate dosing.

The Bottom Line

Vitamin K is abundant in many commonly available foods, making it easy to meet your daily requirements through a balanced diet. Dark leafy greens are the most concentrated sources of K1, with just a half-cup serving of most varieties providing several times the daily value.

For those seeking vitamin K2, fermented foods like natto, aged cheeses, and certain animal products offer excellent options. Including a variety of vitamin K-rich foods in your diet ensures adequate intake of both forms.

Focus on incorporating leafy greens daily, enjoy cruciferous vegetables regularly, and consider adding fermented foods to your diet for K2. Remember to pair vitamin K-rich foods with healthy fats to maximize absorption.

With the extensive list of delicious, nutritious vitamin K sources available, meeting your needs while enjoying varied, flavorful meals is both simple and satisfying.

Sources:

• USDA FoodData Central – Food and Nutrient Database
• National Institutes of Health Office of Dietary Supplements – Vitamin K Fact Sheet
• FDA – Daily Value on Nutrition and Supplement Facts Labels
• NIH – Vitamin K (Menaquinone) Content of Foods
• National Center for Biotechnology Information – Vitamin K Research