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Evidence Based

20 Foods That Are High in Vitamin K

Vitamin K is an important nutrient that plays a vital role in blood clotting and bone and heart health.

While vitamin K deficiency is rare, less than optimal intake may impair your health over time. Inadequate intake may cause bleeding, weaken your bones and potentially increase your risk of developing heart disease (1, 2).

For this reason, you should make sure to get all the vitamin K your body requires. A daily value (DV) of 120 mcg should prevent insufficiency in most people.

This article lists 20 foods that provide high amounts of vitamin K. Additionally, it includes 5 lists of vitamin K sources categorized by food group.

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20 Foods High in Vitamin K

Woman Holding Kale

Vitamin K is a group of compounds divided into two groups: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1, the most common form of vitamin K, is mainly found in plant-sourced foods, especially dark, leafy green vegetables. Vitamin K2, on the other hand, is only found in animal-sourced foods and fermented plant foods, such as natto.

The following 20 foods are good sources of vitamin K. For optimal health, include some of them in your daily diet.

1. Kale (cooked) — 443% DV per serving

Half a cup: 531 mcg (443% DV)
100 grams: 817 mcg (681% DV)

2. Mustard Greens (cooked) — 346% DV per serving

Half a cup: 415 mcg (346% DV)
100 grams: 593 mcg (494% DV)

3. Swiss Chard (raw) — 332% DV per serving

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

4. Collard Greens (cooked) — 322% DV per serving

Half a cup: 386 mcg (322% DV)
100 grams: 407 mcg (339% DV)

5. Natto — 261% DV per serving

1 ounce: 313 mcg (261% DV)
100 grams: 1,103 mcg (920% DV)

6. Spinach (raw) — 121% DV per serving

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

7. Broccoli (cooked) — 92% DV per serving

Half a cup: 110 mcg (92% DV)
100 grams: 141 mcg (118% DV)

8. Brussels Sprouts (cooked) — 91% DV per serving

Half a cup: 109 mcg (91% DV)
100 grams: 140 mcg (117% DV)

9. Beef Liver — 60% DV per serving

1 slice: 72 mcg (60% DV)
100 grams: 106 mcg (88% DV)

10. Pork Chops — 49% DV per serving

3 ounces: 59 mcg (49% DV)
100 grams: 69 mcg (57% DV)

11. Chicken — 43% DV per serving

3 ounces: 51 mcg (43% DV)
100 grams: 60 mcg (50% DV)

12. Goose Liver Paste — 40% DV per serving

1 tablespoon: 48 mcg (40% DV)
100 grams: 369 mcg (308% DV)

13. Green Beans (cooked) — 25% DV per serving

Half a cup: 30 mcg (25% DV)
100 grams: 48 mcg (40% DV)

14. Prunes — 24% DV per serving

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

15. Kiwi — 23% DV per serving

1 fruit: 28 mcg (23% DV)
100 grams: 40 mcg (34% DV)

16. Soybean Oil — 21% DV per serving

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

17. Hard Cheeses — 20% DV per serving

1 ounce: 25 mcg (20% DV)
100 grams: 87 mcg (72% DV)

18. Avocado — 18% DV per serving

Half, medium: 21 mcg (18% DV)
100 grams: 21 mcg (18% DV)

19. Green Peas (cooked) — 17% DV per serving

Half a cup: 21 mcg (17% DV)
100 grams: 26 mcg (22% DV)

20. Soft Cheeses — 14% DV per serving

1 ounce: 17 mcg (14% DV)
100 grams: 59 mcg (49% DV)

10 Vegetables High in Vitamin K

The best sources of vitamin K1 (phylloquinone) are dark, leafy green vegetables. In fact, the prefix “phyllo” refers to leaves.

1. Kale (cooked) — 443% DV per serving

Half a cup: 531 mcg (443% DV)
100 grams: 817 mcg (681% DV)

2. Mustard Greens (cooked) — 346% DV per serving

Half a cup: 415 mcg (346% DV)
100 grams: 593 mcg (494% DV)

3. Swiss Chard (raw) — 332% DV per serving

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

4. Collard Greens (cooked) — 322% DV per serving

Half a cup: 386 mcg (322% DV)
100 grams: 407 mcg (339% DV)

5. Beet Greens (cooked) — 290% DV per serving

Half a cup: 349 mcg (290% DV)
100 grams: 484 mcg (403% DV)

6. Parsley (fresh) — 137% DV per serving

1 sprig: 164 mcg (137% DV)
100 grams: 1,640 mcg (1,367% DV)

7. Spinach (raw) — 121% DV per serving

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

8. Broccoli (cooked) — 92% DV per serving

Half a cup: 110 mcg (92% DV)
100 grams: 141 mcg (118% DV)

9. Brussels Sprouts (cooked) — 91% DV per serving

Half a cup: 109 mcg (91% DV)
100 grams: 140 mcg (117% DV)

10. Cabbage (cooked) — 68% DV per serving

Half a cup: 82 mcg (68% DV)
100 grams: 109 mcg (91% DV)

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10 Meat Products High in Vitamin K

Fatty meats and liver are excellent sources of vitamin K2, though the content varies by the animal’s diet and may be different between regions or producers.

Information on the vitamin K2 content of animal-sourced foods is incomplete, but a few studies have been done (3, 4, 5, 6, 7).

Below are 10 foods that provide good or moderate amounts of vitamin K2.

1. Beef Liver — 60% DV per serving

1 slice: 72 mcg (60% DV)
100 grams: 106 mcg (88% DV)

2. Pork Chops — 49% DV per serving

3 ounces: 59 mcg (49% DV)
100 grams: 69 mcg (57% DV)

3. Chicken — 43% DV per serving

3 ounces: 51 mcg (43% DV)
100 grams: 60 mcg (50% DV)

4. Goose Liver Paste — 40% DV per serving

1 tablespoon: 48 mcg (40% DV)
100 grams: 369 mcg (308% DV)

5. Bacon — 25% DV per serving

3 ounces: 30 mcg (25% DV)
100 grams: 35 mcg (29% DV)

6. Ground Beef — 7% DV per serving

3 ounces: 8 mcg (7% DV)
100 grams: 9.4 mcg (8% DV)

7. Pork Liver — 6% DV per serving

3 ounces: 6.6 mcg (6% DV)
100 grams: 7.8 mcg (7% DV)

8. Duck Breast — 4% DV per serving

3 ounces: 4.7 mcg (4% DV)
100 grams: 5.5 mcg (5% DV)

9. Beef Kidneys — 4% DV per serving

3 ounces: 4.9 mcg (4% DV)
100 grams: 5.7 mcg (5% DV)

10. Chicken Liver — 3% DV per serving

1 ounce: 3.6 mcg (3% DV)
100 grams: 13 mcg (11% DV)

10 Dairy Foods and Eggs High in Vitamin K

Dairy foods and eggs are decent sources of vitamin K2.

Just like meat, their vitamin content depends on the animal’s diet, and values vary by region or producer.

1. Hard Cheeses — 20% DV per serving

1 ounce: 25 mcg (20% DV)
100 grams: 87 mcg (72% DV)

2. Jarlsberg Cheese — 19% DV per serving

1 slice: 22 mcg (19% DV)
100 grams: 80 mcg (66% DV)

3. Soft Cheeses — 14% DV per serving

1 ounce: 17 mcg (14% DV)
100 grams: 59 mcg (49% DV)

4. Edam Cheese — 11% DV per serving

1 slice: 13 mcg (11% DV)
100 grams: 49 mcg (41% DV)

5. Blue Cheese — 9% DV per serving

1 ounce: 10 mcg (9% DV)
100 grams: 36 mcg (30% DV)

6. Egg Yolk — 5% DV per serving

1 large: 5.8 mcg (5% DV)
100 grams: 34 mcg (29% DV)

7. Cheddar — 3% DV per serving

1 ounce: 3.7 mcg (3% DV)
100 grams: 13 mcg (11% DV)

8. Whole Milk — 3% DV per serving

1 cup: 3.2 mcg (3% DV)
100 grams: 1.3 mcg (1% DV)

9. Butter — 2% DV per serving

1 tablespoon: 3 mcg (2% DV)
100 grams: 21 mcg (18% DV)

10. Cream — 2% DV per serving

2 tablespoons: 2.7 mcg (2% DV)
100 grams: 9 mcg (8% DV)

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10 Fruits High in Vitamin K

Fruits generally do not contain as much vitamin K1 as leafy green vegetables, but a few provide decent amounts.

1. Prunes — 24% DV per serving

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

2. Kiwi — 23% DV per serving

1 fruit: 28 mcg (23% DV)
100 grams: 40 mcg (34% DV)

3. Avocado — 18% DV per serving

Half, medium: 21 mcg (18% DV)
100 grams: 21 mcg (18% DV)

4. Blackberries — 12% DV per serving

Half a cup: 14 mcg (12% DV)
100 grams: 20 mcg (17% DV)

5. Blueberries — 12% DV per serving

Half a cup: 14 mcg (12% DV)
100 grams: 19 mcg (16% DV)

6. Pomegranate — 12% DV per serving

Half a cup: 14 mcg (12% DV)
100 grams: 16 mcg (14% DV)

7. Figs (dried) — 6% DV per serving

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

8. Tomatoes (sun-dried) — 4% DV per serving

5 pieces: 4.3 mcg (4% DV)
100 grams: 43 mcg (36% DV)

9. Grapes — 3% DV per serving

10 grapes: 3.5 mcg (3% DV)
100 grams: 15 mcg (12% DV)

10. Red Currants — 3% DV per serving

1 ounce: 3.1 mcg (3% DV)
100 grams: 11 mcg (9% DV)

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10 Nuts and Legumes High in Vitamin K

Some legumes and nuts provide decent amounts of vitamin K1 but generally provide much less than leafy green vegetables.

1. Green Beans (cooked) — 25% DV per serving

Half a cup: 30 mcg (25% DV)
100 grams: 48 mcg (40% DV)

2. Green Peas (cooked) — 17% DV per serving

Half a cup: 21 mcg (17% DV)
100 grams: 26 mcg (22% DV)

3. Soybeans (cooked) — 13% DV per serving

Half a cup: 16 mcg (13% DV)
100 grams: 33 mcg (28% DV)

4. Sprouted Mung Beans (cooked) — 12% DV per serving

Half a cup: 14 mcg (12% DV)
100 grams: 23 mcg (19% DV)

5. Cashews — 8% DV per serving

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

6. Red Kidney Beans (cooked) — 6% DV per serving

Half a cup: 7.4 mcg (6% DV)
100 grams: 8.4 mcg (7% DV)

7. Hazelnuts — 3% DV per serving

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

8. Pine Nuts — 1% DV per serving

10 nuts: 0.9 mcg (1% DV)
100 grams: 54 mcg (45% DV)

9. Pecans — 1% DV per serving

1 ounce: 1 mcg (1% DV)
100 grams: 3.5 mcg (3% DV)

10. Walnuts — 1% DV per serving

1 ounce: 0.8 mcg (1% DV)
100 grams: 2.7 mcg (2% DV)

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How Do You Meet Your Vitamin K Requirements?

The richest sources of vitamin K1 are dark, leafy green vegetables. For example, just half a cup of kale provides about 443% of the daily value.

To get the most out of the vitamin K in kale and other plant foods, consider eating them with some fat or oil. This is because vitamin K is fat-soluble and may be better absorbed when combined with fat.

Vitamin K2 is only found in animal-sourced foods and certain fermented dishes. Small amounts are also produced by your gut bacteria (8).

Natto, a Japanese dish made from fermented soybeans, is one of the best sources of vitamin K2. Other good sources include meat, liver and cheese (9).

Evidence suggests that the metabolism and functions of vitamin K1 and K2 are slightly different, though this is not yet fully understood (10, 11, 12).

At the moment, dietary guidelines do not distinguish between the two. However, it is probably a good idea to include both of them in your diet.

An evidence-based article from our experts at Authority Nutrition.
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