21 Foods High in Vitamin K and How to Add Them to Your Diet
Leafy greens, natto, and nuts work together to strengthen bones and support clotting.
Looking to boost your intake of vitamin K? This essential nutrient plays a central role in blood clotting, bone health, and heart function. While leafy greens are well-known for their vitamin K content, there are many other delicious and nutritious sources across plant and animal foods. Read on to explore the top foods high in vitamin K, their unique health advantages, and simple ways to enjoy them every day.
What Is Vitamin K and Why Is It Important?
Vitamin K is a fat-soluble vitamin that exists in two main forms: vitamin K1 (phylloquinone), found primarily in plant-based foods, and vitamin K2 (menaquinone), present in some animal products and fermented foods. It’s best known for its key role in promoting optimal blood clotting, preventing excessive bleeding, and building strong, healthy bones. Adequate vitamin K may also support cardiovascular health by preventing calcium buildup in arteries.
- Vitamin K1: Predominantly in leafy green vegetables and some vegetables.
- Vitamin K2: Found in fermented foods, meats, cheese, eggs, and dairy.
The recommended dietary allowance (RDA) for vitamin K is about 90 micrograms (mcg) per day for adult women and 120 mcg per day for adult men, but most get enough from a varied diet (source: GoodRx).
Top Plant Sources of Vitamin K
Leafy greens and cruciferous vegetables are typically loaded with vitamin K. Some may supply several times the daily requirement in just one serving.
1. Kale (Cooked)
Kale tops the list with its massive vitamin K content. Just 1 cup of cooked, boiled kale can deliver over 800 mcg of vitamin K—several times your daily needs.
- Try sautéing kale with olive oil and garlic for a quick side.
- Add to soups or blend into smoothies for a nutrient boost.
2. Spinach (Raw or Cooked)
Spinach is another powerhouse. One cup of raw spinach provides about 145 mcg, while a cup of cooked spinach offers over 444 mcg.
- Mix raw leaves into salads and sandwiches.
- Add chopped cooked spinach to omelets or casseroles.
3. Collard Greens
With around 305 mcg per half-cup cooked, collard greens are a standout source. One cup cooked can easily surpass 500 mcg.
- Simmer with broth and seasonings for a classic Southern side.
- Chop and add to grain bowls or hearty soups.
4. Turnip Greens
Turnip greens provide up to 425 mcg per 1/2 cup cooked.
- Add to sautéed greens or blend into green juices.
5. Beet Greens
Often overlooked, beet greens pack around 350 mcg per 1/2 cup cooked.
- Use young, tender leaves in salads.
- Braise or add to stir-fries.
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6. Swiss Chard
Swiss chard contains about 287 mcg vitamin K per 1/2 cup cooked and 332% DV in 1 cup raw.
- Sauté with lemon juice and nuts for extra flavor.
7. Mustard Greens
One cup of cooked mustard greens can have over 800 mcg of vitamin K.
- Peppery flavor works well in stir-fries or fresh salads.
8. Dandelion Greens
Dandelion greens not only offer a unique flavor but are extremely high in vitamin K, delivering over 800 mcg cooked per cup.
- Mildly bitter greens pair well with sweet fruits in salads.
9. Parsley
Just a few sprigs can have a big impact; about 123 mcg in two tablespoons.
- Add generously to salads, sauces, and soups.
Cruciferous and Other Vegetables High in Vitamin K
Not all vitamin K comes from greens. Several cruciferous vegetables and other types are excellent sources:
- Broccoli: About 110 mcg per 1/2 cup cooked.
- Brussels Sprouts: Roughly 109-156 mcg per cup cooked.
- Cabbage: Around 82 mcg per cup cooked.
- Asparagus: 46-144 mcg per 1/2 to 1 cup cooked.
- Green Onions (Scallions): 103 mcg per 1/2 cup.
- Endive: 116 mcg per cup raw.
- Okra: Around 80 mcg per cup cooked.
Non-Vegetable Sources of Vitamin K
While vegetables lead in vitamin K1, you can also find valuable amounts in several non-vegetable foods, especially those rich in vitamin K2.
10. Natto
This Japanese fermented soybean dish tops most vitamin K2 lists, with 283 mcg per ounce.
- Try natto over rice or mixed into savory pancakes.
11. Soybeans
Cooked soybeans have about 47 mcg per cup.
- Add to stir-fries or use in homemade veggie burgers.
12. Pomegranate
A half cup of pomegranate seeds provides over 14 mcg vitamin K.
- Add to yogurt, oatmeal, or salads for extra nutrients.
13. Cashews
One ounce (about 18 pieces) of cashews offers 9.6 mcg of vitamin K.
- Snack on them raw or use as a salad topper.
Animal-Based Foods High in Vitamin K2
- Chicken Breast: A 3 oz serving delivers 13 mcg.
- Cheese: Hard, aged varieties such as Gouda, Emmental, or Danish blue cheese provide 43–73 mcg per ounce.
- Milk: Full-fat dairy tends to have higher vitamin K than low-fat varieties.
- Eggs: Two eggs contribute over 5 mcg combined.
Comprehensive Table: Foods Highest in Vitamin K
| Food | Type | Vitamin K Content (per serving) |
|---|---|---|
| Kale (cooked, 1 cup) | Vegetable | 800+ mcg |
| Spinach (cooked, 1 cup) | Vegetable | 444 mcg |
| Collard Greens (cooked, 1 cup) | Vegetable | 500+ mcg |
| Turnip Greens (cooked, 1 cup) | Vegetable | 800+ mcg |
| Beet Greens (cooked, 1/2 cup) | Vegetable | 350 mcg |
| Swiss Chard (1/2 cup cooked) | Vegetable | 287 mcg |
| Mustard Greens (1 cup cooked) | Vegetable | 800+ mcg |
| Broccoli (cooked, 1/2 cup) | Vegetable | 110 mcg |
| Brussels Sprouts (cooked, 1 cup) | Vegetable | 156 mcg |
| Cabbage (cooked, 1 cup) | Vegetable | 82 mcg |
| Parsley (2 Tbsp) | Herb | 123 mcg |
| Pomegranate (1/2 cup seeds) | Fruit | 14 mcg |
| Cashews (1oz) | Nut | 9.6 mcg |
| Chicken Breast (3oz cooked) | Protein | 13 mcg |
| Cheese (1oz hard cheese) | Dairy | 43–73 mcg |
| Eggs (2 large) | Protein | 5 mcg |
| Natto (1oz) | Fermented food | 283 mcg |
How to Incorporate More Vitamin K into Your Diet
- Start meals with a leafy green salad—mix varieties (spinach, kale, romaine).
- Add cruciferous vegetables like broccoli, cabbage, and Brussels sprouts to stir-fries or pasta dishes.
- Use herbs like parsley and basil generously in cooking and as a fresh garnish.
- Snack on nuts—cashews and pistachios are good options.
- Explore fermented foods such as natto and certain cheeses for a vitamin K2 boost.
- Pair vitamin K-rich foods with healthy fats (olive oil, avocado) to enhance absorption.
Potential Considerations for Vitamin K
While vitamin K from foods is generally safe, those taking blood thinners (like warfarin) should avoid large, unpredictable swings in intake and consult their doctor about an appropriate diet.
- Consistency Matters: Eat similar amounts of vitamin K each week if you’re on certain medications.
- Supplement Caution: High-dose vitamin K supplements are not recommended unless directed by your healthcare provider.
Frequently Asked Questions (FAQs)
Q: What are the best plant-based sources of vitamin K?
A: Dark leafy greens—like kale, spinach, collard, mustard, and turnip greens—are the richest sources of vitamin K.
Q: Can I get enough vitamin K from fruits?
A: Fruits are generally much lower in vitamin K than vegetables, but pomegranate, blueberries, and grapes offer small amounts.
Q: Are there vitamin K-rich foods for people on a plant-based or vegan diet?
A: Absolutely. Focus on leafy greens, broccoli, Brussels sprouts, and herbs like parsley and cilantro for abundant vitamin K.
Q: What is the difference between vitamin K1 and K2?
A: K1 (phylloquinone) is found mostly in vegetables and is key for blood clotting, while K2 (menaquinone) appears in fermented foods and animal products and may benefit bone and heart health.
Q: Should I avoid vitamin K if I’m on blood thinners?
A: You don’t have to avoid it, but you should keep your intake consistent. Always coordinate with your healthcare provider.
Summary
Incorporating a variety of vitamin K-rich foods—especially leafy greens and some animal products—will help you meet daily needs for this vital nutrient. Whether you prefer plant-based options or include animal foods, there are abundant choices to support healthy bones, blood clotting, and heart health.
References
- https://uihc.org/educational-resources/warfarin-your-diet-and-vitamin-k-foods
- https://www.goodrx.com/well-being/diet-nutrition/vitamin-k-foods
- https://www.healthline.com/nutrition/foods-high-in-vitamin-k
- https://www.nutrition.va.gov/docs/UpdatedPatientEd/Food_Drug_Vitamin_K_Content_of_Foods_2018.pdf
- https://www.nal.usda.gov/sites/default/files/page-files/Vitamin%20K.pdf
- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
- https://health.clevelandclinic.org/foods-high-in-vitamin-k
- https://www.amplahealth.org/wp-content/uploads/Vitamin_K_Food_List.pdf
- https://www.heart.org/-/media/Files/Health-Topics/Atrial-Fibrillation/warfarin-card.pdf?sc_lang=en
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