21 Best Foods High in Vitamin K and Why You Need Them

Explore essential sources of vitamin K and uncover their powerful health benefits for your daily diet.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Explore essential sources of vitamin K and uncover their powerful health benefits for your daily diet.

Vitamin K is a crucial nutrient that plays a key role in blood clotting, bone health, and numerous other bodily processes. While not discussed as often as vitamins like C or D, vitamin K deficiency can have serious consequences. Knowing which foods deliver the most vitamin K can help you build a well-rounded, nutritious diet and support optimal health for years to come.

What Is Vitamin K and Why Is It Important?

Vitamin K is a fat-soluble vitamin split into two primary forms: vitamin K1 (phylloquinone), found mainly in green plants, and vitamin K2 (menaquinone), less common but available in fermented and animal-based foods. Both types are vital, but play slightly different roles in the body:

K1: Essential for normal blood clotting and found mainly in leafy greens.
K2: Believed to help regulate calcium, support bone health, and may offer heart-protective benefits.

Both forms are important. The recommended daily intake for adult women is about 90 micrograms (mcg), and for men, it’s 120 mcg. Most people easily reach this amount with a balanced diet—but knowing which foods are best helps maximize your nutrition.

Top Foods High in Vitamin K

If you want to load up on vitamin K, start with vegetables—especially dark leafy greens—but there are many options to choose from. Here are the top 21 foods rich in vitamin K and how much they offer per typical serving size.

1. Kale

Kale stands out as a vitamin K powerhouse. A single cup of cooked kale can offer over 880 mcg of vitamin K1, far exceeding daily requirements. Even uncooked, kale is an excellent source, packing in vitamin K alongside antioxidants and fiber.

Per 1 cup (cooked, boiled): ~880 mcg vitamin K^*
Per 1 cup (raw): ~472 mcg vitamin K

2. Collard Greens

Collard greens rival kale in vitamin K content. Whether sautéed, boiled, or steamed, one cup cooked can contain roughly 770 mcg. Collard greens are also rich in vitamins A and C, and a good plant-based calcium source.

Per 1 cup (cooked, boiled): ~770 mcg vitamin K
Per 1 cup (raw): ~184 mcg vitamin K

3. Spinach

Both cooked and raw spinach are convenient vitamin K sources. Cooked spinach is highly concentrated; one cup can supply more than 760 mcg. Raw, one cup delivers about 145 mcg—a full day’s worth for most adults.

Per 1 cup (cooked, boiled): ~760 mcg vitamin K
Per 1 cup (raw): ~145 mcg vitamin K

4. Turnip Greens

Turnip greens are another leafy green rich in vitamin K and other micronutrients like vitamin A, C, and calcium.

Per 1 cup (cooked, boiled): ~530 mcg vitamin K

5. Beet Greens

Beet greens offer a generous dose of vitamin K—sauté or steam them for a nutritious side dish or toss in a salad.

Per 1 cup (cooked): ~700 mcg vitamin K

6. Mustard Greens

Mustard greens provide bold, peppery flavor and a potent vitamin K punch. Add them to stir-fries, soups, or stews for extra nutrients.

Per 1 cup (cooked, boiled): ~520 mcg vitamin K

7. Dandelion Greens

Dandelion greens are often overlooked, but these wild greens are loaded with vitamin K and are delicious when lightly sautéed.

Per 1 cup (cooked): ~420 mcg vitamin K

8. Broccoli

Broccoli is one of the most popular cruciferous vegetables and a reliable source of vitamin K. Even a cup of raw broccoli contributes to your daily needs.

Per 1 cup (cooked): ~110 mcg vitamin K
Per 1 cup (raw): ~92 mcg vitamin K

9. Brussels Sprouts

Brussels sprouts not only supply vitamin K but also provide fiber and antioxidants for immune health.

Per 1 cup (cooked): ~109 mcg vitamin K
Per 1 cup (raw): ~156 mcg vitamin K

10. Cabbage

Cabbage—whether green, red, or savoy—delivers ample vitamin K. It’s incredibly versatile for salads, slaws, and stir-fries.

Per 1 cup (cooked): ~82 mcg vitamin K
Per 1 cup (raw): ~53 mcg vitamin K

11. Asparagus

Asparagus is another spring vegetable that can help boost your vitamin K intake.

Per 1 cup (cooked): ~72 mcg vitamin K

12. Green Beans

Green beans are a staple side for many meals and also contribute to your vitamin K quota.

Per 1 cup (cooked): ~30 mcg vitamin K

13. Endive

Endive has a crunchy texture perfect for salads and provides a solid amount of vitamin K per serving.

Per 1 cup (raw): ~116 mcg vitamin K

14. Parsley

Parsley isn’t just for garnish; it’s a potent vitamin K contributor. Use it fresh in salads, sauces, or as flavoring.

Per 10 sprigs (raw): ~90 mcg vitamin K

15. Okra

Okra contains a range of nutrients, including vitamin K.

Per 1 cup (cooked): ~64 mcg vitamin K

16. Natto

Natto is a Japanese dish made from fermented soybeans and is exceptionally high in vitamin K2, the less common but highly beneficial form. Great for bones and the heart.

Per 1 ounce: ~283 mcg vitamin K2

17. Soybeans and Soybean Oil

Soybeans provide vitamin K1, while soybean oil contains vitamin K2. Enjoy cooked soybeans as a side, in soups, or in salads.

Per 1 cup (cooked soybeans): ~47 mcg vitamin K
Per 1 tablespoon (soybean oil): ~25 mcg vitamin K2

18. Pomegranate

Pomegranate seeds are antioxidant-rich, and half a cup delivers a small but meaningful amount of vitamin K.

Per 1/2 cup: ~14 mcg vitamin K

19. Cashews

Cashews supply vitamin K and healthy fats that improve absorption.

Per 1 ounce (about 18 nuts): ~9.6 mcg vitamin K

20. Cheese and Milk

Hard cheeses like Gouda, Emmental, and Parmesan are especially rich in vitamin K2. Milk, especially full-fat, also offers small amounts.

Per 1 ounce (hard cheese): ~43-73 mcg vitamin K2
Per 1 cup (whole milk): ~3.2 mcg vitamin K

21. Eggs

Eggs, particularly the yolks, supply vitamin K2. Two large eggs can give you over 5 mcg, plus protein and other nutrients.

Per 2 large eggs: ~5.8 mcg vitamin K

^{*Values are averages and may vary by source, preparation, and specific food variety.}

Vitamin K Content Table by Food Type

Food	Serving Size	Vitamin K Content (mcg)
Kale, cooked	1 cup	~880
Spinach, raw	1 cup	~145
Collard greens, cooked	1 cup	~770
Broccoli, cooked	1 cup	~110
Brussels sprouts, cooked	1 cup	~109
Cabbage, cooked	1 cup	~82
Parsley, raw	10 sprigs	~90
Eggs	2 large	~5.8
Hard cheese	1 oz	43-73
Natto	1 oz	~283
Soybeans, cooked	1 cup	~47
Cashews	1 oz	~9.6

Why Getting Enough Vitamin K Matters

Blood Clotting: Vitamin K helps the body make proteins needed for effective blood coagulation and wound healing.
Bone Health: It supports calcium regulation and may help lower the risk of osteoporosis and fractures.
Heart Health: Adequate K2 intake has been linked to lower risk of artery calcification and cardiovascular disease.
May Aid Brain Health: Some research indicates vitamin K plays a role in protecting brain cells and supporting cognitive function.

Vitamin K deficiencies are rare in healthy adults, but those with digestive disorders or on certain medications (like blood thinners) may need closer supervision and consistent vitamin K intake.

Tips for Boosting Vitamin K Absorption

Eat with healthy fats: Since vitamin K is fat-soluble, pair vitamin K-rich foods with olive oil, avocado, or nut butters to boost absorption.
Mix raw and cooked: Both forms are great—raw salads and cooked greens provide different nutrient profiles.
Include fermented foods: Such as natto and certain cheeses for more K2 in your diet.

FAQ: Vitamin K in Your Diet

Q: Can you get too much vitamin K from food?

A: For most healthy individuals, excess intake from food is rare and not associated with toxicity. However, people on blood-thinning drugs (like warfarin) should keep their intake consistent and consult with healthcare providers.

Q: Which has more vitamin K: cooked or raw greens?

A: Cooked greens often have much higher concentrations because cooking reduces water content and shrinks volume, so you eat more.

Q: What are the best non-vegetable sources of vitamin K?

A: Fermented foods (like natto), certain cheeses, egg yolks, chicken, and full-fat dairy are notable animal-based and non-veggie options, especially for vitamin K2.

Q: Are vitamin K supplements necessary?

A: Most people achieve adequate vitamin K through diet. Supplements may be recommended for those with absorption issues or specific deficiencies—always consult a healthcare provider.

Q: Does freezing or boiling affect vitamin K content?

A: Vitamin K remains fairly stable in cooking, although boiling can cause loss into cooking water. Steaming or sautéing may retain more vitamin K compared to boiling and draining.

How to Add More Vitamin K Foods to Your Meals

Add a handful of spinach or kale to morning smoothies.
Toss steamed broccoli or Brussels sprouts into salads or grain bowls.
Use parsley, endive, or dandelion greens to boost salads and sandwiches.
Sauté collard greens as a side with olive oil and garlic.
Experiment with natto or fermented cheeses as savory snack options.
Top oatmeal or yogurt with pomegranate seeds or chopped nuts for a vitamin K bonus.
Choose roasted or boiled soybeans and add cashews for healthy snacks.

Frequently Asked Questions

Q: Why is vitamin K not mentioned as often as other vitamins?

A: Vitamin K deficiencies are relatively rare thanks to its presence in many foods and the body’s natural recycling mechanisms. However, it’s vital for blood and bone health.

Q: What happens with too little vitamin K?

A: Deficiency can increase bleeding risk and, over time, may contribute to poor bone health or cardiovascular problems. Immediate symptoms include easy bruising and bleeding.

Q: How should people on blood thinners manage vitamin K intake?

A: Consistency is key. Those on warfarin or similar medications should consume a similar amount of vitamin K each week, as sudden changes can affect how the medication works. Always discuss with your healthcare provider.

Conclusion

Vitamin K is a fundamental nutrient best obtained from a variety of foods, most abundantly from leafy and cruciferous vegetables, with K2 supplied by fermented foods and certain animal products. A balanced diet with these vitamin K-rich foods supports blood, bone, and heart health—and delicious meals, too.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete