Foods High in Vitamin K
Daily value: 120 mcg/day
Vitamin K is a fat-soluble vitamin essential for blood clotting and bone mineralization. It exists in two main forms: K1 (phylloquinone), found abundantly in leafy greens, and K2 (menaquinone), found in fermented foods and animal products. The FDA adequate intake is 120 mcg/day for men and 90 mcg/day for women. Despite its critical role, vitamin K is one of the least discussed fat-soluble vitamins — largely because overt deficiency (bleeding disorders) is rare in healthy adults, but subclinical insufficiency affecting bone strength is common. Emerging research links K2 specifically to cardiovascular protection by activating matrix Gla protein, which prevents calcium from depositing in arterial walls.
Top 67 Foods High in Vitamin K
Spinach
1 cup cooked (180g)
889 mcg of vitamin k per serving
Collard Greens
1 cup cooked (190g)
773 mcg of vitamin k per serving
Swiss Chard
1 cup cooked (175g)
572 mcg of vitamin k per serving
Turnip Greens
1 cup cooked (144g)
530 mcg of vitamin k per serving
Kale
1 cup chopped (67g)
261 mcg of vitamin k per serving
Broccoli
1 cup cooked (156g)
220 mcg of vitamin k per serving
Brussels Sprouts
1 cup cooked (156g)
218 mcg of vitamin k per serving
Watercress
2 cups raw (68g)
170 mcg of vitamin k per serving
Cabbage
1 cup cooked (150g)
164 mcg of vitamin k per serving
Asparagus
1 cup cooked (180g)
91 mcg of vitamin k per serving
Kimchi
1 cup (150g)
65 mcg of vitamin k per serving
Canned Tuna
1 can drained (142g)
62 mcg of vitamin k per serving
Kiwi
2 medium (150g)
60 mcg of vitamin k per serving
Edamame
1 cup shelled (155g)
41 mcg of vitamin k per serving
Green Peas
1 cup cooked (160g)
41 mcg of vitamin k per serving
Canned Pumpkin
1 cup (245g)
39 mcg of vitamin k per serving
Blueberries
1 cup (148g)
29 mcg of vitamin k per serving
Pomegranate
1 cup arils (174g)
29 mcg of vitamin k per serving
Prunes (Dried Plums)
¼ cup (44g)
26 mcg of vitamin k per serving
Sugar Snap Peas
1 cup (98g)
25 mcg of vitamin k per serving
Artichoke
1 medium cooked (120g)
18 mcg of vitamin k per serving
Sauerkraut
1 cup (142g)
18 mcg of vitamin k per serving
Carrots
1 cup chopped (128g)
17 mcg of vitamin k per serving
Cauliflower
1 cup cooked (124g)
17 mcg of vitamin k per serving
Kidney Beans
1 cup cooked (177g)
15 mcg of vitamin k per serving
Avocado
½ medium (68g)
14 mcg of vitamin k per serving
Tomatoes
1 cup chopped (180g)
14 mcg of vitamin k per serving
Cashews
¼ cup (28g)
9.55 mcg of vitamin k per serving
Split Peas
1 cup cooked (196g)
9.8 mcg of vitamin k per serving
Dried Figs
¼ cup (50g)
7.8 mcg of vitamin k per serving
Mango
1 cup sliced (165g)
6.93 mcg of vitamin k per serving
Anchovies
1 can (45g)
5.45 mcg of vitamin k per serving
Red Bell Pepper
1 medium (119g)
5.83 mcg of vitamin k per serving
Black Beans
1 cup cooked (172g)
5.68 mcg of vitamin k per serving
Chickpeas
1 cup cooked (164g)
6.56 mcg of vitamin k per serving
Lamb
4 oz (113g)
5.99 mcg of vitamin k per serving
White Beans
1 cup cooked (179g)
6.27 mcg of vitamin k per serving
Guava
1 cup (165g)
4.29 mcg of vitamin k per serving
Zucchini
1 cup sliced (113g)
4.75 mcg of vitamin k per serving
Buckwheat
1 cup cooked (168g)
3.19 mcg of vitamin k per serving
Cantaloupe
1 cup cubed (160g)
4 mcg of vitamin k per serving
Lentils
1 cup cooked (198g)
3.37 mcg of vitamin k per serving
Lima Beans
1 cup cooked (170g)
3.4 mcg of vitamin k per serving
Papaya
1 cup cubed (145g)
3.77 mcg of vitamin k per serving
Potato
1 medium (173g)
3.46 mcg of vitamin k per serving
Strawberries
1 cup (152g)
3.34 mcg of vitamin k per serving
Sweet Potato
1 medium (150g)
3.45 mcg of vitamin k per serving
Dark Chocolate (85%)
1 oz (28g)
2.04 mcg of vitamin k per serving
Beef Liver
3 oz (85g)
2.81 mcg of vitamin k per serving
Pumpkin Seeds
¼ cup (30g)
2.19 mcg of vitamin k per serving
Sardines
1 can (92g)
2.39 mcg of vitamin k per serving
Barley
1 cup cooked (157g)
1.26 mcg of vitamin k per serving
Beef (lean)
4 oz (113g)
1.36 mcg of vitamin k per serving
Cheddar Cheese
1.5 oz (42g)
1.01 mcg of vitamin k per serving
Sweet Corn
1 cup kernels (154g)
0.62 mcg of vitamin k per serving
Medjool Dates
2 dates (48g)
1.3 mcg of vitamin k per serving
Dried Apricots
¼ cup (33g)
1.02 mcg of vitamin k per serving
Ground Flaxseed
2 tbsp (14g)
0.6 mcg of vitamin k per serving
Milk (whole)
1 cup (244ml)
0.73 mcg of vitamin k per serving
Mozzarella
1.5 oz (42g)
0.97 mcg of vitamin k per serving
Nori (Seaweed)
10 sheets (25g)
1 mcg of vitamin k per serving
Oats
½ cup dry (40g)
0.8 mcg of vitamin k per serving
Pecans
1 oz (28g)
0.98 mcg of vitamin k per serving
Pineapple
1 cup chunks (165g)
1.15 mcg of vitamin k per serving
Ricotta
½ cup (124g)
0.87 mcg of vitamin k per serving
Spirulina
1 tbsp (7g)
1.79 mcg of vitamin k per serving
Walnuts
¼ cup (30g)
0.81 mcg of vitamin k per serving
Budget Rankings: Vitamin K
Foods ranked by cost per % Daily Value — cheapest sources first.
Collard Greens
644% DV · $2.5/week
Spinach
741% DV · $3/week
Turnip Greens
442% DV · $2/week
Swiss Chard
477% DV · $2.5/week
Kale
217% DV · $2.5/week
Broccoli
183% DV · $2.5/week
Brussels Sprouts
182% DV · $3/week
Watercress
142% DV · $3/week
Asparagus
76% DV · $4/week
Kiwi
50% DV · $3/week
Collard Greens provides 644% DV for $2.5/week (~$11/month) — plus all its other nutrients.
Goals That Need Vitamin K
Vitamin K Synergies
Compare Top Vitamin K Sources
Why Vitamin K Matters
🩸 Blood Clotting
Vitamin K activates clotting factors II, VII, IX, and X via carboxylation. Without adequate K, wounds fail to clot normally — this is why warfarin (which blocks K) is used as a blood thinner.
🦴 Bone Strength
Vitamin K2 activates osteocalcin, a protein that binds calcium into bone matrix. Higher K2 intake is associated with reduced fracture risk and greater bone mineral density.
❤️ Cardiovascular Protection
Vitamin K2 activates Matrix Gla Protein (MGP), which inhibits arterial calcification. The Rotterdam Study linked high K2 intake to 52% lower cardiovascular mortality.
Source: Journal of Nutrition, 2004
⚡ How to Maximize Vitamin K Absorption
- •Vitamin K is fat-soluble — always eat leafy greens with olive oil, avocado, or nuts to dramatically boost absorption. A fatless salad wastes most of its vitamin K.
- •Vitamin K1 (from plants) converts to K2 in the body at low efficiency. For K2-specific benefits (arterial health), fermented foods like natto, aged cheese, and egg yolks are better direct sources.
- •People on warfarin (Coumadin) must maintain consistent vitamin K intake — sudden changes (not avoidance) affect INR stability. Do not cut greens; keep daily intake steady.
- •Antibiotics can reduce gut bacteria that produce K2, temporarily lowering levels — especially relevant for long-term antibiotic users.
- •Cooking does not significantly destroy vitamin K. Sautéed or steamed greens retain most of their content.
⚠️ Vitamin K Deficiency: Signs & Risk Factors
Who's at Risk?
Newborns (low placental transfer and sterile gut), people on long-term antibiotics, those with fat malabsorption (celiac, cystic fibrosis, short bowel syndrome), and patients on warfarin therapy are at highest risk. Older adults with low leafy green intake are at risk for bone-related insufficiency.
Symptoms to Watch For
Overt deficiency causes excessive bleeding and easy bruising — cuts that won't stop, nosebleeds, and blood in urine or stool. Subclinical insufficiency is harder to detect but manifests as reduced bone density and increased fracture risk over time.
Testing & Diagnosis
Prothrombin time (PT) or INR tests detect severe deficiency affecting clotting. Plasma phylloquinone levels or urinary Gla protein tests assess subclinical status. Bone turnover markers can reflect chronic insufficiency.
🚫 Common Vitamin K Myths — Debunked
Myth: People on blood thinners should avoid all vitamin K foods.
Reality: This is incorrect and dangerous. The key is consistency, not avoidance. Eliminating greens then occasionally eating them causes unpredictable INR swings. Doctors recommend stable daily intake so the antibiotic dose can be calibrated accordingly.
Myth: Vitamin K1 and K2 are interchangeable.
Reality: K1 (from plants) primarily supports blood clotting. K2 (from fermented foods and animal products) has distinct benefits for bone mineralization and arterial health. They are not fully interchangeable for all functions.
Myth: You can't get enough vitamin K without eating raw salads.
Reality: Cooking does not destroy vitamin K significantly. Sautéed spinach (494 mcg per cup) and braised kale deliver just as much as raw versions, often with better absorption due to fat used in cooking.
📅 Sample Daily Menu to Hit Your Vitamin K Target
Total: This menu provides approximately 100%+ of your daily vitamin k needs from whole foods.
Vitamin K Sautéed Green Bowl
This green bowl delivers 700+ mcg of vitamin K1 — nearly 6× your daily adequate intake in one delicious serving.
Ingredients
- 🥬 1 cup cooked spinach — 888 mcg vitamin K (740% AI)
- 🥦 1 cup cooked kale — 494 mcg vitamin K (412% AI)
- 🥑 ½ avocado — fat to maximize absorption
- 🫒 2 tbsp olive oil — additional fat + mild K content
- 🧄 Garlic, lemon juice, sea salt
Preparation
- Heat olive oil in a pan over medium heat.
- Add minced garlic and sauté 1 minute until fragrant.
- Add kale, cook 3–4 minutes until tender.
- Add spinach and cook another 2 minutes until wilted.
- Serve with sliced avocado and a squeeze of lemon.
Pro tip: Always dress greens with fat — studies show vitamin K absorption increases 5-10× when eaten with dietary fat versus plain.
Why Food Beats Vitamin K Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance vitamin k absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Vitamin K
What is the difference between vitamin K1 and K2?
K1 (phylloquinone) is found in leafy greens and primarily supports blood clotting. K2 (menaquinone) is found in fermented foods (natto, aged cheese) and animal products — it has stronger evidence for bone and arterial health.
Can I take vitamin K if I'm on warfarin?
Yes — but with important caveats. Consistent daily vitamin K intake is the goal. Sudden large increases or decreases in K intake affect your INR. Work with your doctor to calibrate your warfarin dose around a stable dietary K intake.
Does vitamin K interact with other vitamins?
Vitamin K and D work synergistically for bone health — K2 activates the proteins that vitamin D helps produce. Vitamin A and E at very high doses can antagonize vitamin K absorption.
Can you overdose on vitamin K from food?
No established upper tolerable limit exists for vitamin K from food. Even very high intakes from greens have not shown toxicity. Synthetic K3 (menadione) supplements, however, can cause toxicity.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.