Nutrients -> Vitamins -> Fat soluble vitamins

Vitamin K Foods high in vitamin K and how much you need · Fat soluble vitamins

Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, regulating blood calcium levels, and maintaining bone health. There are two main forms of vitamin K: K1 (phylloquinone), which is found in leafy green vegetables, and K2 (menaquinone), which is found in animal products and fermented foods, as well as synthesized by our microbiome.

Women, a day: 70 µg
Men, a day: 70 µg
Give 20%+ of a day per serving: 159 foods · 107 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, swiss chard; spinach boiled and cranberry, dried, cranberry powder have the most vitamin K per serving.

Plant sources

Are you getting enough vitamin K?

Knowing where vitamin K comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in vitamin K

Ranked from 997 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Swiss chard 706 µg

serving (85 g) · Vegetables 1,008% of daily
2

Kale 525 µg

serving (85 g) · Vegetables 750% of daily
3

Beet greens 340 µg

serving (85 g) · Vegetables 486% of daily
4

Spinach boiled 270 µg

serving (85 g) · Cooked vegetables 386% of daily
5

Cranberry, dried, cranberry powder 180 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits 257% of daily
6

Cabbage, cooked, boiled, drained 92.4 µg

serving (85 g) · Cooked vegetables 132% of daily
7

Pesto sauce, herb sauce 78.9 µg

serving (63 g) · Condiments 113% of daily
8

Chicken, grilled 75.9 µg

serving (85 g) · Chicken and other birds 108% of daily
9

Turkey mince, fried 72.7 µg

serving (85 g) · Chicken and other birds 104% of daily
10

Chicken leg and thigh with skin, grilled 71.9 µg

serving (85 g) · Chicken and other birds 103% of daily
11

Leek, fried 58.9 µg

serving (85 g) · Cooked vegetables 84% of daily
12

Matcha 58 µg

serving (2 g) · Tea 83% of daily
13

Sugar snap pea 55.8 µg

serving (90 g) · Pulses 80% of daily
14

Green bean, string bean, boiled 48.1 µg

serving (90 g) · Pulses 69% of daily
15

Kiwi, without skin 48 µg

serving (140 g) · Fruits 69% of daily
16

Black currant 42 µg

serving (140 g) · Berries 60% of daily
17

Plantains, yellow 40.3 µg

serving (140 g) · Fruits 58% of daily
18

Black currant juice 36 µg

serving (240 g) · Juice drink 51% of daily
19

Curd milk, plain, 3.5% fat 35.2 µg

serving (240 g) · Cultured milks 50% of daily
20

Bilberry or blueberry, dried, bilberry powder 35.1 µg

serving (40 g) · Nuts, seeds and dried fruits 50% of daily
21

Pea, green, dried 35 µg

serving (35 g) · Pulses 50% of daily
22

Sea buckthorn, dried, sea buckthorn powder 31.8 µg

serving (40 g) · Nuts, seeds and dried fruits 45% of daily
23

Blackberry 27.7 µg

serving (140 g) · Berries 40% of daily
24

Cheese, gouda, average, 28-30% fat 27.3 µg

serving (55 g) · Cheese, ripened cheese 39% of daily
25

Grape, green, seedless 26.6 µg

serving (140 g) · Fruits 38% of daily
26

Pomegranate juice 25 µg

serving (240 g) · Juices 36% of daily
27

Cranberry lingonberry juice 21.6 µg

serving (240 g) · Juices 31% of daily
28

Lingonberry juice 21.6 µg

serving (240 g) · Juices 31% of daily
29

Gooseberry 21 µg

serving (140 g) · Berries 30% of daily
30

Rapeseed oil 20.4 µg

tbsp (13.6 g) · Oils 29% of daily
31

Soy bean oil 19.7 µg

tbsp (13.6 g) · Oils 28% of daily
32

Beef sirloin steak, grilled 19.4 µg

serving (85 g) · Steaks and chops 28% of daily
33

Chicken nuggets, deep-fried, lactose-free 18.3 µg

serving (85 g) · Poultry dishes 26% of daily
34

Mayonnaise, 80% fat 18.1 µg

serving (15 g) · Salad dressings and mayonnaises 26% of daily
35

Beef tenderloin, grilled 17.1 µg

serving (85 g) · Steaks and chops 24% of daily
36

Grape leaves, canned 14.6 µg

serving (15 g) · Canned vegetables 21% of daily
37

Cooking fat, average 14 µg

serving (15 g) · Cooking and industrial fat 20% of daily
38

Tofu (without calcium sulfate) 13.7 µg

block (85 g) · Pulse products 20% of daily
39

French fries, deep-fried 13.1 µg

serving (70 g) · Fried potatoes, French fries 19% of daily
40

Croissant, home-made 13.1 µg

serving (55 g) · Savoury bakery 19% of daily
41

Roasted liver 12.9 µg

serving (85 g) · Offal dishes 18% of daily
42

Liver, beef 11.7 µg

serving (85 g) · Offal dishes 17% of daily
43

Rainbow trout, fried 10.6 µg

serving (85 g) · Fish 15% of daily
44

Soy product, soured, 2% fat, calcium 10.6 µg

serving (170 g) · Yoghurt 15% of daily
45

Soy flour 10.5 µg

serving (15 g) · Pulse products 15% of daily
46

Potato wedges, oven-baked 10.5 µg

serving (110 g) · Fried potatoes, French fries 15% of daily
47

Sour cabbage / sauerkraut 10.2 µg

serving (30 g) · Canned vegetables 15% of daily
48

Popcorn, cooking oil 10.1 µg

serving (30 g) · Savoury snacks 14% of daily
49

Tomato juice 9.6 µg

cup (240 g) · Vegetable juices 14% of daily
50

Beef steak, fried 9.4 µg

serving (85 g) · Steaks and chops 13% of daily

1

Swiss chard 706 µg

serving (85 g) · Vegetables 1,008% of daily
2

Kale 525 µg

serving (85 g) · Vegetables 750% of daily
3

Beet greens 340 µg

serving (85 g) · Vegetables 486% of daily
4

Spinach boiled 270 µg

serving (85 g) · Cooked vegetables 386% of daily
5

Cranberry, dried, cranberry powder 180 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits 257% of daily
6

Cabbage, cooked, boiled, drained 92.4 µg

serving (85 g) · Cooked vegetables 132% of daily
7

Matcha 58 µg

serving (2 g) · Tea 83% of daily
8

Sugar snap pea 55.8 µg

serving (90 g) · Pulses 80% of daily
9

Leek, boiled 54.6 µg

serving (85 g) · Cooked vegetables 78% of daily
10

Green bean, string bean, boiled 48.1 µg

serving (90 g) · Pulses 69% of daily
11

Kiwi, without skin 48 µg

serving (140 g) · Fruits 69% of daily
12

Black currant 42 µg

serving (140 g) · Berries 60% of daily
13

Plantains, yellow 40.3 µg

serving (140 g) · Fruits 58% of daily
14

Black currant juice 36 µg

serving (240 g) · Juice drink 51% of daily
15

Bilberry or blueberry, dried, bilberry powder 35.1 µg

serving (40 g) · Nuts, seeds and dried fruits 50% of daily
16

Pea, green, dried 35 µg

serving (35 g) · Pulses 50% of daily
17

Sea buckthorn, dried, sea buckthorn powder 31.8 µg

serving (40 g) · Nuts, seeds and dried fruits 45% of daily
18

Blackberry 27.7 µg

serving (140 g) · Berries 40% of daily
19

Grape, green, seedless 26.6 µg

serving (140 g) · Fruits 38% of daily
20

Pomegranate juice 25 µg

serving (240 g) · Juices 36% of daily
21

Cranberry lingonberry juice 21.6 µg

serving (240 g) · Juices 31% of daily
22

Lingonberry juice 21.6 µg

serving (240 g) · Juices 31% of daily
23

Gooseberry 21 µg

serving (140 g) · Berries 30% of daily
24

Rapeseed oil 20.4 µg

tbsp (13.6 g) · Oils 29% of daily
25

Soy bean oil 19.7 µg

tbsp (13.6 g) · Oils 28% of daily
26

Mayonnaise, vegan 15.2 µg

tbsp (15 g) · Salad dressings and mayonnaises 22% of daily
27

Grape leaves, canned 14.6 µg

serving (15 g) · Canned vegetables 21% of daily
28

Tofu (without calcium sulfate) 13.7 µg

block (85 g) · Pulse products 20% of daily
29

French fries, deep-fried 13.1 µg

serving (70 g) · Fried potatoes, French fries 19% of daily
30

Soy product, soured, 2% fat, calcium 10.6 µg

serving (170 g) · Yoghurt 15% of daily
31

Soy flour 10.5 µg

serving (15 g) · Pulse products 15% of daily
32

Potato wedges, oven-baked 10.5 µg

serving (110 g) · Fried potatoes, French fries 15% of daily
33

Sour cabbage / sauerkraut 10.2 µg

serving (30 g) · Canned vegetables 15% of daily
34

Popcorn, cooking oil 10.1 µg

serving (30 g) · Savoury snacks 14% of daily
35

Tomato juice 9.6 µg

cup (240 g) · Vegetable juices 14% of daily
36

Coconut milk 7.2 µg

serving (240 g) · Vegetable juices 10% of daily
37

Syrup, agave 6.8 µg

serving (30 g) · Sugar and syrups 10% of daily
38

Tomato, crushed, canned 6.5 µg

serving (130 g) · Canned vegetables 9% of daily
39

Spice paste, curry paste, mild, tikka masala 5.4 µg

serving (30 g) · Condiments 8% of daily
40

Tomato puree 4.5 µg

serving (60 g) · Condiments 6% of daily
41

Oil, olive oil 4.1 µg

tbsp (13.5 g) · Oils 6% of daily
42

Banana, deep-fried 3.9 µg

serving (30 g) · Fruit and berry dishes other than pies 6% of daily
43

Buckwheat, boiled 3.8 µg

serving (140 g) · Rice 5% of daily
44

Rye grain, crushed 2.7 µg

serving (45 g) · Flour 4% of daily
45

Tahini, sesami seed butter 2.4 µg

serving (30 g) · Condiments 3% of daily
46

Rye flakes 2.4 µg

serving (40 g) · Flour 3% of daily
47

Pulled oats 2.2 µg

serving (40 g) · Pulse products 3% of daily
48

Cocoa butter 2 µg

tbsp (13.6 g) · Cooking and industrial fat 3% of daily
49

Rice cooking cream 2 µg

serving (240 g) · Cream 3% of daily
50

Flour, rye, whole 1.8 µg

serving (30 g) · Flour 3% of daily

Learn about vitamin K

What does vitamin K do for the body?

Vitamin K plays a crucial role in blood clotting, which is essential for wound healing and preventing excessive bleeding. It also supports bone health by helping to regulate calcium levels. Additionally, vitamin K may have anti-inflammatory effects.

How much vitamin K do I need?

There are different recommendations for vitamin K intake between countries, and they may also vary based on age and gender. Some guidelines recommend 120 micrograms per day for adult men and 90 micrograms per day for adult women. According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin K for adults is around 70 micrograms per day. Pregnant and lactating women may have different recommended intakes. It's always best to consult with a healthcare professional to determine the right amount for your individual needs.

What are the health benefits of vitamin K?

Vitamin K plays a crucial role in blood clotting, bone metabolism, and cardiovascular health. It helps in the proper binding of calcium to proteins, which is essential for bone strength and integrity.

What are the health risks associated with vitamin K?

Vitamin K (K1 and K2) is generally considered safe when consumed within recommended dietary guidelines, and there is no association with toxicity from dietary intake.

What if your vitamin K is low?

Low levels of vitamin K might be due to malabsorption of fat, since this is a fat-soluble vitamin. This can lead to an increased risk of excessive bleeding, difficulty in forming blood clots, and poor bone health. To increase your vitamin K levels, eat foods rich in this nutrient, such as leafy green vegetables (kale, spinach, and broccoli), as well as other sources like Brussels sprouts, cabbage, and fermented foods like natto. Additionally, consult with a healthcare professional to determine the underlying cause of low vitamin K levels.

How do vegans get their vitamin K intake?

Vegans can get their vitamin K intake from a variety of plant-based foods such as green leafy vegetables (kale, spinach, Swiss chard), broccoli, Brussels sprouts, and soybeans. Incorporating these foods into their diet can help vegans meet their vitamin K needs.

How much vitamin K do you need?

Enter your details for your own daily value.

Sex Age

Weight

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Height

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Your daily vitamin K

70 µg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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