Vegetables, especially leafy greens, as well as various forms of dairy and meat, are good dietary sources of vitamin K. Vitamin K is an essential component for normal blood clotting, strong bones, and a healthy cardiovascular system. Vitamin K insufficiency is unusual, yet low levels of this nutrient over time may negatively affect health. Low levels have been linked to problems with blood coagulation, brittle bones, and an increased risk of heart disease. Discover the best sources and list of vitamin K in foods with this comprehensive guide. Learn what is vitamin K benefits and how to incorporate these nutrient-rich foods into your diet for optimal health.
This is why it’s important to get lots of this vitamin from food. Most individuals shouldn’t need to worry about deficiencies if they get the recommended 120 mcg per day.
Listed here are 118 foods that are rich in vitamin K, as well as many more lists broken down by category.
Table of Contents
What Exactly Is Vitamin K?
Vitamin K refers to a class of fat-soluble vitamins with similar molecular structures. Vitamin K was found by accident in the 1920s and 1930s when limited diets in animals caused severe bleeding. Although various forms of vitamin K exist, the two most often found in the human diet are vitamin K1 and vitamin K2.
Vitamin K1, also known as phylloquinone, is found mostly in plant foods such as leafy green vegetables. It accounts for about 75-90% of all vitamin K eaten by humans. A comprehensive list of vitamin K in foods sources and benefits can help individuals make informed dietary choices for optimal health.
Vitamin K2 may be found in fermented foods and animal products, as well as in gut microbes. It contains numerous subtypes known as menaquinones (MKs), which are distinguished by the length of their side chain. They are numbered from MK-4 through MK-13.
- Vitamin K is a class of vitamins with a similar molecular structure. K1 and K2 are the two most common types present in the human diet.
Body Differences Between K1 and K2.
The primary purpose of all forms of vitamin K is to activate proteins that play critical roles in blood clotting, heart health, and bone health. Vitamin K1 and K2 may have drastically different impacts on your health due to changes in absorption and distribution to tissues throughout the body.
Plant-derived vitamin K1 is often poorly absorbed by the body. According to one research, less than 10% of the K1 contained in plants is actually absorbed. Little is known about vitamin K2 absorption. Experts feel that since K2 is often present in fat-containing meals, it may be better absorbed than K1.
This is due to the fact that vitamin K is a fat-soluble vitamin. Fat-soluble vitamins are substantially more easily absorbed when consumed with dietary fat.
Remember.
Furthermore, vitamin K2’s long side chain permits it to circulate in the blood for a longer period of time than vitamin K1. Whereas vitamin K1 might last for several hours in the blood, other forms of K2 can last for days.
Some experts think that vitamin K2’s prolonged circulation time permits it to be more effectively utilized in tissues throughout the body. The liver is the primary transporter and user of vitamin K1.
These distinctions are critical in determining the various functions vitamin K1 and K2 play in the body. The following sections go further into this subject.
- Differences in vitamin K1 and K2 absorption and transportation in the body may result in different impacts on your health.
What kinds of food are rich in vitamin K?
K1 is phylloquinone, and K2 is menaquinone, both of which belong to the vitamin K chemical family.
The most prevalent form of vitamin K1, it is found mostly in plant foods, particularly in dark leafy greens. On the other hand, fermented plant foods like natto and animal products are the only reliable sources of K2. I have compiled a comprehensive list of vitamin K in foods sources and benefits to educate individuals on the importance of this nutrient in maintaining optimal health.
The following are high in vitamin K.
Fruits.
The list of vitamin K in foods sources and benefits highlights that certain oils, including soybean and canola oil, contain this important vitamin. Some of the best fruits that are a source of vitamin K are:
| Fruit | Vitamin K Daily Value (%) | Half-Cup Serving of Vitamin K Content (micrograms) | Amount of Vitamin K Per 100g (micrograms) |
|---|---|---|---|
| Kiwi | 31% | 36 | 40.3 |
| Avocado | 34% | 14 | 21 |
| Green Grapes | 13% | 3 | N/A |
| Green Apples | 10% | 2 | N/A |
| Honeydew Melon | 10% | 1 | N/A |
| Green Olives | 8% | 1 | N/A |
| Green Grapes (Seedless) | 1% | 0 | N/A |
| Green Papaya | 1% | 0 | N/A |
| Green Banana | 1% | 0 | N/A |
| Prunes (dried plums) | N/A | N/A | 59.5 |
| Dried blueberries (sweetened) | N/A | N/A | 59.4 |
| Fried yellow plantains | N/A | N/A | 31.8 |
| Rhubarb | N/A | N/A | 29.3 |
| Plantains | N/A | N/A | 28.8 |
| California avocados | N/A | N/A | 21 |
| Dried pears | N/A | N/A | 20.4 |
| Blackberries | N/A | N/A | 19.8 |
Please note that the vitamin K content in the combined table is based on the available information provided for each fruit or food item. By referring to the list of vitamin K in foods sources and benefits, individuals can ensure an adequate intake for healthy blood clotting.
Vegetables.
Broccoli, Brussels sprouts, and asparagus are also included in the list of vitamin K foods sources, providing essential nutrients, and benefits and supporting blood clotting. The following vegetables are a rich source of vitamin K:
| Vegetable | Vitamin K Daily Value (%) | Half-Cup Serving of Vitamin K Content (micrograms) | Amount of Vitamin K Per 100g (micrograms) |
|---|---|---|---|
| Kale | 531% | 5310 | N/A |
| Spinach | 472% | 472 | 482.9 |
| Swiss Chard | 248% | 248 | 830 |
| Collard Greens | 221% | 221 | 437.1 |
| Parsley | 202% | 202 | 1640 |
| Mustard Greens | 172% | 172 | N/A |
| Turnip Greens | 113% | 113 | N/A |
| Broccoli | 89% | 89 | N/A |
| Brussels Sprouts | 65% | 65 | N/A |
| Green Peas | 38% | 38 | N/A |
| Cabbage | 28% | 28 | N/A |
| Asparagus | 25% | 25 | N/A |
| Green Beans | 23% | 23 | N/A |
| Zucchini | 8% | 8 | N/A |
| Celery | 8% | 8 | N/A |
| Green Bell Peppers | 6% | 6 | N/A |
| Cucumber | 5% | 5 | N/A |
| Green Cabbage | 5% | 5 | N/A |
| Artichokes | 4% | 4 | N/A |
| Green Peppers | 3% | 3 | N/A |
| Green Onions | 3% | 3 | N/A |
| Green Tomatoes | 3% | 3 | N/A |
| Green Lentils | 3% | 3 | N/A |
| Dandelion greens | N/A | N/A | 778.4 |
| Cooked mustard greens | N/A | N/A | 592.7 |
| Cooked dandelion greens | N/A | N/A | 551.4 |
| Garden cress | N/A | N/A | 541.9 |
| Cooked spinach | N/A | N/A | 493.6 |
| Cooked beet greens | N/A | N/A | 484 |
Keep this in Mind.
Incorporating broccoli and Brussels sprouts into your diet, as suggested by the list of vitamin K in foods sources and benefits, can help boost your vitamin K intake and promote overall well-being. Spinach, kale, and Swiss chard are included in the list of vitamin K foods sources, providing essential nutrients and offering numerous health benefits.
Nuts and Seeds.
These nuts and seeds are excellent natural sources of vitamin K:
| Nut/Seed | Vitamin K Daily Value (%) | Amount of Vitamin K per 100g (micrograms) |
|---|---|---|
| Pistachio Nuts | 16% | N/A |
| Pumpkin Seeds | 16% | 7.3 |
| Sunflower Seeds | 8% | N/A |
| Flaxseeds | 7% | N/A |
| Sesame Seeds | 5% | N/A |
| Chia Seeds | 4% | N/A |
| Almonds | 4% | N/A |
| Cashews | 3% | 34.1 |
| Hazelnuts (Filberts) | 3% | 14.2 |
| Pecans | 2% | N/A |
| Walnuts | 1% | N/A |
| Pine nuts (dried) | N/A | 53.9 |
| Dry-roasted cashews | N/A | 34.7 |
| Cashews (raw) | N/A | N/A |
| Dry roasted pistachio nuts | N/A | 13.2 |
| Roasted chestnuts | N/A | 7.8 |
| Dried pumpkin and squash seeds | N/A | 7.3 |
| Roasted squash and pumpkin seeds (Unsalted) | N/A | 4.5 |
Oils and Fats.
Among the best sources of vitamin K is soybean oil. The other sources of the vitamin are:
| Name of Oil and Fats | Amount of Vitamin K per 100 g |
| Soybean oil | 183.9μg |
| Soybean lecithin | 183.9μg |
| Margarine (unsalted) | 93μg |
| Cashews (raw) | 34.1μg |
| Canola oil | 71.3μg |
| Honey mustard salad dressing | 70μg |
| Thousand island | 69.1μg |
| Coleslaw salad dressing | 66.1μg |
| Olive oil | 60.2μg |
| Sesame seed dressing | 56μg |
| Russian dressing | 53.7μg |
Grains and Pastas.
Get your daily intake of vitamin K from these grain and pasta sources:
| Grains and Pastas | Amount of Vitamin K per 100g (micrograms) |
|---|---|
| Spinach egg noodles (cooked) | 101.1 |
| Whole grain sorghum flour | 6.4 |
| Oat bran | 3.2 |
| Roasted buckwheat groats | 1.9 |
| Rice bran | 1.9 |
| Cooked pearled barley | 0.8 |
| Whole wheat pasta | 0.6 |
| Cooked bulgur | 0.5 |
| Cooked wild rice | 0.5 |
| Uncooked whole-grain cornmeal | 0.3 |
| Soybean Oil | 24.7 |
| Olive Oil | 60 |
| Corn Oil | 47 |
| Margarine (regular) | 19.5 |
| Margarine (hard) | 45.3 |
| Margarine (soft) | 44.9 |
| Margarine (liquid) | 30.4 |
Meats.
The meats that are rich in vitamin K are:
| Meat Name | Vitamin K Daily Value (%) | Amount of Vitamin K per Serving (micrograms) | Amount of Vitamin K per 100g (micrograms) |
|---|---|---|---|
| Bacon | 25% | 30 mcg | 35 mcg |
| Ground beef | 7% | 8 mcg | 9.4 mcg |
| Pork liver | 6% | 6.6 mcg | 7.8 mcg |
| Duck breast | 4% | 4.7 mcg | 5.5 mcg |
| Beef kidneys | 4% | 4.9 mcg | 5.7 mcg |
| Chicken liver | 3% | 3.6 mcg | 13 mcg |
| Pepperoni | – | – | 5.8 mcg |
| Broiled ground lamb | – | – | 5.3 mcg |
| Lean chicken breast (cooked) | – | – | 4.3 mcg |
| Roasted chicken leg | – | – | 3.9 mcg |
| Roasted boneless skinless thigh meat | – | – | 3.9 mcg |
| Pan-fried beef liver | – | – | 3.9 mcg |
| Roasted duck | – | – | 3.8 mcg |
| Roasted boneless skinless chicken leg | – | – | 3.6 mcg |
| Roasted skinless chicken drumstick | – | – | 3.5 mcg |
| Pork bratwurst | – | – | 3.4 mcg |
Dairy Products.
The dairy products that are rich in vitamin K are:
| Food | Vitamin K Daily Value (%) | Amount of Vitamin K per Serving (micrograms) | Amount of Vitamin K per 100g (micrograms) |
|---|---|---|---|
| Jarlsberg cheese | 19% | 22 mcg | 80 mcg |
| Soft cheeses | 14% | 17 mcg | 59 mcg |
| Edam cheese | 11% | 13 mcg | 49 mcg |
| Blue cheese | 9% | 10 mcg | 36 mcg |
| Egg yolk | 5% | 5.8 mcg | 34 mcg |
| Cheddar | 3% | 3.7 mcg | 13 mcg |
| Whole milk | 3% | 3.2 mcg | 1.3 mcg |
| Butter | 2% | 3 mcg | 21 mcg |
| Cream | 2% | 2.7 mcg | 9 mcg |
Benefits of Vitamins K1 and K2 for Health.
1. Neutralizing Osteoporosis.
Osteoporosis, which often develops after the age of 50 and is frequent in menopausal women, is brought on by a decrease in bone density. If left untreated, this issue develops stealthily and leads to several consequences. Bone soreness, easily shattered bones, and spinal deformity are some of the indications and symptoms of osteoporosis.
A human’s bone mass begins to decline at the age of 20 to 30. The bones are at their strongest and densest at this age; but, thereafter, bone density begins to decline. When estrogen levels drop, menopausal women lose bone mass.
2. Decreases Blood Clotting.
The control of blood coagulation is vitamin K’s second main job function. This is due to the role it plays in mixing with prothrombin. When there is an injury that tears the blood vessels, blood clotting happens naturally.
The bloodstream is constantly being circulated by the molecules responsible for blood coagulation. By distributing calcium throughout the body, vitamin K plays the role of a regulator of blood coagulation. Myelodysplastic syndrome is a blood condition that is improved with vitamin K2.
3. Lowers a heavy menstruation flow.
Deficit in vitamin K is one of the numerous causes of excessive menstrual flow in women, but it is just one of them. Vitamin K pills might lessen the quantity of blood that flows excessively during menstruation since they will decrease the amount of blood that leaves the body.
4. Stop internal bleeding.
This vitamin aids in lowering the risk of liver hemorrhage, jaundice, inadequate nutritional absorption, or the side effects of prolonged antibiotic or aspirin usage. Sprue, blockages, colitis, and Crohn’s disease are a few gastrointestinal issues brought on by this vitamin deficiency.
5. Decreases Menstrual Pain.
Period regularity is ensured by vitamin K’s role in hormone control. In turn, this aids in easing menstruation discomfort. Women who have excessive menstruation discomfort should be examined for vitamin K insufficiency.
6. Reduces Morning sickness during Pregnant.
Pregnant women who have frequent vomiting and nausea are often vitamin K deficient. These symptoms in pregnant women may be lessened if they take supplements of this vitamin. Not only that, but it will also benefit the unborn child’s physical and mental well-being.
7. Prevents bleeding in infants.
To stop bleeding, vitamin K injections are often given to newborn infants. Children who have asthma also need this vitamin, which may be managed by giving them frequent drops of it orally.
8. Biliary blockage from Occurring.
Long-term antibiotic usage may result in ulcerative colitis, celiac disease, regional enteritis, and biliary blockage. Due to a vitamin K shortage, many diseases deteriorate even more. As a result, taking this vitamin on a daily basis helps to avoid further difficulties.
9. Keeps the Immune System Safe.
Studies have shown that vitamin K protects the digestive and immunological systems. To strengthen the immune system and maintain a healthy digestive system, it is thus advised to consume foods that are abundant in this vitamin. By referring to the list of vitamin K in foods sources and benefits, you can ensure you are meeting your nutritional needs and supporting proper blood clotting.
10. Controls blood Sugar.
The pancreas manufactures insulin for the body and is rich in vitamin K. The pancreas needs this vitamin to operate properly. It produces insulin, which regulates both blood sugar levels and the conversion of sugar into energy. In light of this, it may be argued that vitamin K is crucial for controlling blood sugar levels.
11. Increase in Urine Flow.
Additionally, vitamin K may boost urine production, which is crucial for the body’s removal of soluble toxins. For this reason, if you don’t urinate often enough, it’s a good idea to check your body for low levels of vitamin K; if this is the case, you should take supplements.
12. Eliminates Cancer.
Research has shown the value of vitamin K in preventing malignancies of the colon, prostate, stomach, nasal, and oral tissues. One research found that vitamin K helped stabilize individuals with liver cancer and even enhanced their liver’s functionality.
13. Prothrombin Synthesis.
Vitamin K is required for the synthesis of prothrombin in the body. Blood clotting and bone metabolism both rely on prothrombin, a protein. Consequently, insufficient blood clotting caused by a lack of vitamin K leads to uncontrolled bleeding.
14. Build Strong Bones.
Some studies have shown that vitamin K is essential for bone health, but further study is needed to confirm this. As a result, vitamin K could be useful for the following:
- Keep Your Bones Healthy
- Increase Bone Mass
- Fracture Protection
15. Improvements in Older People’s Cognitive Health.
Studying the relationship between vitamin K and cognitive performance in healthy older persons, researchers found that vitamin K was associated with enhanced episodic memory in the elderly. Therefore, those over the age of 70 who want to strengthen their memory should take vitamin K.
16. Stop Mineralization.
Arteries become mineralized when mineral deposits accumulate in their walls. Mineralization might be avoided with the use of vitamin K. Now that the arteries are clear of mineral deposits, the heart can pump blood through them more effectively.
17. Bone Formation.
Vitamin K is also crucial for bone growth and repair. Therefore, it is essential for the synthesis of osteocalcin, a protein crucial to the maintenance of bone tissue. The list of vitamin K foods sources and benefits highlights the importance of including fermented foods such as natto and sauerkraut in your meals for optimal gut health.
How can you ensure that you get enough vitamin K in your diet?
Vitamin K1 is most abundant in dark, leafy greens. For instance, half a cup (65 grams) of cooked kale has 443% of the DV. Eating kale and other plant foods with fat may help your body absorb the vitamin more effectively. Vitamin K is fat-soluble, thus taking it alongside fat may increase its absorption.
Only fermented foods and meals from animals contain vitamin K2. Your gut bacteria also create a little quantity of it.
One of the richest sources of vitamin K2 is the Japanese fermented soybean dish called natto. The same is true of beef, liver, and cheese.
Vitamin K1 and K2 seem to have somewhat distinct metabolic pathways and physiological roles, however, the precise nature of these differences is not well known. Both varieties should be included in your diet, even if dietary standards don’t differentiate between them.
Here’s the deal.
Numerous plant and animal diets contain vitamin K. Deficiencies are uncommon, but acquiring enough of this vitamin in your diet is vital.
Numerous varieties of dark leafy greens provide over 100% of the DV in only one serving. Some types of the liver are also excellent food sources. The foods included are excellent sources of vitamin K and should not be overlooked.
FAQ’s.
Which foods are high in vitamin K?
Vitamin K-rich foods include leafy greens such as kale, spinach, and Swiss chard, as well as broccoli, Brussels sprouts, cabbage, asparagus, green beans, and parsley.
What are the best sources of vitamin K?
Typically, the richest sources of vitamin K are foods like kale, spinach, and collard greens. Other beneficial sources are asparagus, broccoli, and Brussels sprouts.
Are leafy greens rich in vitamin K?
True, verdant plants are rich in vitamin K. They are one of the best sources of this vitamin among edible sources. Kale, spinach, Swiss chard, and lettuce are all leafy greens that are rich in vitamin K.
What vegetables are high in vitamin K?
Vitamin K is abundant in leafy green vegetables such as kale, spinach, and Swiss chard. Other vegetables such as green beans, broccoli, Brussels sprouts, and asparagus are also superb sources of nutrition.
Are there any fruits that contain vitamin K?
Some fruits contain negligible amounts of vitamin K, although this is not typical. Grapes, citrus, and avocado are a few examples. However, compared to other dietary sources, the quantities are relatively modest.
Do dairy products contain vitamin K?
Vitamin K levels are negligible in dairy products. Nonetheless, cheese, butter, and yogurt contain trace amounts of vitamin K.
Are there vitamin K-rich foods for vegetarians?
Yes, vegetarians can obtain vitamin K from a variety of plant-based sources. Leafy greens such as kale, spinach, and Swiss chard, along with vegetables such as broccoli and Brussels sprouts, can provide enough vitamin K for vegetarians.
Can I get vitamin K from meat and poultry?
The vitamin K content of meat and poultry is generally low. In general, plant-based foods, particularly verdant greens, and specific vegetables, have the highest vitamin K content.
Are there vitamin K-rich foods for vegans?
Yes, vitamin K-rich foods that are vegan-friendly do exist. Vegetables like broccoli and Brussels sprouts, along with verdant greens such as kale, spinach, and Swiss chard, are excellent plant-based sources of vitamin K.
Which nuts and seeds are good sources of vitamin K?
Typically, nuts and seeds are deficient in vitamin K. Sesame seeds, pine nuts, and pistachios contain trace amounts of vitamin K.
Are there vitamin K-rich foods for people with lactose intolerance?
Vitamin K can be obtained from non-dairy sources for lactose-intolerant people. To meet your vitamin K requirements, consume leafy greens, vegetables, and plant-based foods such as tofu and soybeans.
Are there vitamin K-rich foods for individuals with gluten intolerance?
Yes, individuals with gluten intolerance can consume vitamin K-rich foods. In addition to being gluten-free, verdant greens, vegetables, legumes, and seeds are also superb vitamin K sources.
Do fermented foods contain vitamin K?
Vitamin K can be found in fermented foods like natto, sauerkraut, and specific cheeses. The amount of vitamin K in each meal may vary; consequently, they may not be the primary sources of vitamin K in a regular diet.
Can I obtain vitamin K from grains and cereals?
Vitamin K is not abundant in grains and cereals. Leafy greens and a few other vegetables contain the highest concentrations. But some fortified cereals may contain more vitamin K than others.
Are there vitamin K supplements available for those with dietary restrictions?
Yes, there are vitamin K tablets on the market that may be suitable for individuals with particular dietary restrictions. Before initiating any supplement, it is vital to consult with a medical professional or a registered dietitian to determine the correct dosage and compatibility with your needs.
What are 5 food sources of vitamin K?
Five foods that are high in vitamin K are kale, spinach, broccoli, Brussels sprouts, and parsley. Since they are rich in vitamin K, these foods may help you meet your daily needs.
What are vitamin K’s benefits and sources?
Vitamin K is essential for optimal blood clotting and bone maintenance. In addition, it promotes cardiovascular health and helps regulate calcium levels in the body. Vitamin K is commonly found in verdant greens, cruciferous vegetables, and certain fruits.
What are the sources of vitamin K?
Vitamin K can be found in cruciferous vegetables such as kale, spinach, and Swiss chard. Other sources include cruciferous vegetables such as broccoli and Brussels sprouts, as well as fruits such as citrus and grapes.
Is vitamin K present in milk?
Milk contains negligible amounts of vitamin K. However, certain dairy products, including cheese and butter, contain traces of vitamin K. It is important to note that the vitamin K concentration in certain dairy products is relatively low.
Which fruit has the most vitamin K?
Prunes, also known as desiccated plums, are among the fruits with the highest concentrations of vitamin K. Each dish could contain a significant amount of vitamin K.
Is apple rich in vitamin K?
Apples do not have a particularly high vitamin K content. Despite their health benefits, they are not considered a significant source of vitamin K.
Do eggs have vitamin K?
Yes, eggs do contain a trace amount of vitamin K. Compared to other dietary sources, the vitamin K concentration in eggs is relatively low.
Does banana have vitamin K?
Bananas contain very little vitamin K. However, they are an excellent source of vitamin C and potassium, as well as other essential minerals.
Which nuts are high in vitamin K?
Nuts like cashews, pine nuts, and pistachios contain trace quantities of vitamin K. Nevertheless, the vitamin K content of pecans is frequently lower than that of other food sources.
Do carrots have vitamin K?
Carrots are not particularly rich in vitamin K. Although they have a number of health benefits, they are not regarded as a significant vitamin K source.
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