Top 10 Foods Highest in Vitamin K
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Vitamin K is an essential vitamin required for protein modification and blood clotting.
Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's and that consuming increased levels of vitamin K can help protect against cancer and heart disease.
Unless you are taking medication to prevent blood clots, like Warfarin or Coumadin, there is no known risk of vitamin K toxicity, and no reason not to eat a lot of it. If you are on Warfarin (Coumadin), please check the article on low vitamin K foods for a Warfarin diet.
Foods high in vitamin K include leafy green vegetables (cooked and raw), broccoli, Brussels sprouts, cabbage, pickled cucumber, asparagus, kiwifruit, okra, green beans, and salad greens like lettuce. The current daily value for Vitamin K is 120 micrograms (μg).
Below is a list of foods high in vitamin K. For more, see the extended list of less common foods rich in vitamin K, or view, sort, and filter vitamin K foods using the nutrient ranking tool which lists over 200 foods high in vitamin K.
Table of Contents
Foods High in Vitamin K
#1: Kale
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 544μg (453% DV) | 419μg (349% DV) | 2325μg (1938% DV) |
More Leafy Greens High in Vitamin K
-740% DV in 1 cup of cooked spinach-644% DV in 1 cup of cooked collards
-581% DV in 1 cup of cooked beet greens
-441% DV in 1 cup of cooked turnip greens
Note: Cooking only concentrates the vitamin K in these greens. The raw uncooked forms are also high in vitamin K.
See all vegetables high in vitamin K.
#2: Broccoli
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 220μg (183% DV) | 141μg (118% DV) | 806μg (672% DV) |
See all vegetables high in vitamin K.
#3: Brussels Sprouts
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 219μg (182% DV) | 140μg (117% DV) | 779μg (650% DV) |
#4: Cabbage
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 163μg (136% DV) | 109μg (91% DV) | 945μg (788% DV) |
Pak-Choi (Bok Choy) provides 48% DV of vitamin K per cup cooked.
See all vegetables high in vitamin K.
See all vegetables high in vitamin K.
#5: Pickled Cucumber
| Vitamin K per Cup | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 130μg (109% DV) | 77μg (64% DV) | 126μg (105% DV) |
-55% DV in 1 cup of kimchi
-15% DV in 1 cup of sauerkraut
-15% DV in 1 cup of sauerkraut
#6: Asparagus
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 91μg (76% DV) | 51μg (42% DV) | 460μg (383% DV) |
#7: Kiwifruit
| Vitamin K per Cup | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 73μg (60% DV) | 40μg (34% DV) | 132μg (110% DV) |
More Fruits High in Vitamin K
-35% DV in 1 avocado-24% DV in 1 cup of blueberries
-24% DV in 1 cup of blackberries
See all fruits high in vitamin K.
#8: Okra
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 64μg (53% DV) | 40μg (33% DV) | 364μg (303% DV) |
#9: Green (Snap) Beans
| Vitamin K per Cup Cooked | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 60μg (50% DV) | 48μg (40% DV) | 274μg (228% DV) |
#10: Lettuce
| Vitamin K per Cup | Vitamin K per 100g | Vitamin K per 200 Calories |
|---|---|---|
| 56μg (47% DV) | 102μg (85% DV) | 1574μg (1312% DV) |
Other Salad Greens High in Vitamin K
-820% DV in 1 cup of parsley-431% DV in 1 cup of garden cress
-96% DV in 1 cup of endive
-85% DV in 1 cup of radicchio
-72% DV in 1 cup of chicory greens
-71% DV in 1 cup of watercress
See all vegetables high in vitamin K.
See All 200 Foods High in Vitamin K
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Less Common Foods Rich in Vitamin K
| Food | Serving | Vitamin K |
|---|---|---|
| #1 Dandelion Greens (Source) | per cup cooked | 482% DV (579μg) |
| #2 Pesto (Source) | per 1/4 cup | 79% DV (95μg) |
| #3 Jute Potherb (Molokhiya) (Source) | per cup cooked | 78% DV (94μg) |
| #4 Broccoli Raab (Rapini) (Source) | per cup | 75% DV (90μg) |
| #5 Chinese Broccoli (Gai Lan) (Source) | per cup cooked | 62% DV (75μg) |
| #6 Soybean Sprouts (Source) | per cup cooked | 55% DV (66μg) |
| #7 Kimchi (Source) | per cup | 55% DV (65μg) |
| #8 Celeriac (Source) | per cup | 53% DV (64μg) |
| #9 Fennel (Source) | per cup | 46% DV (55μg) |
| #10 Edamame (Source) | per cup | 34% DV (41μg) |
| #11 Natto (Source) | per cup | 34% DV (40μg) |
Vitamin K Guidelines for Warfarin (Coumadin)
- A PT (prothrombin time test) measures how quickly your blood clots. For people taking blood thinners, the results are expressed as a ratio called INR (international normalised ratio)
- A low INR means you have increased risk of clotting
- A high INR means you have an increased risk of bleeding
- Warfarin increases INR, Vitamin K decreases it
- Most doctors aim to keep INR around 2-3, but can range to 2.5-3.5 for heart valves or other extreme cases
- Regularly check your PT/INR levels
- Take the same amount of Warfarin at the same time each day
- Keep your intake of vitamin K consistent from day to day because when a doctor prescribes Warfarin, they are trying to balance it with how much vitamin K you habitually eat
- Eat no more than 1 serving of food that contains 200%-600% DV of vitamin K
- Eat no more than 3 servings of foods that contain 60-200% DV of vitamin K
- Eliminate alcohol if you can, or limit yourself to no more than 3 drinks a day
- Take no more than 800IU of vitamin E supplements
- Avoid cranberries and cranberry juice as they can raise INR and risk of bleeding
- Limit or avoid grapefruit and grapefruit juice
- Avoid drinking green tea as it antagonizes Warfarin and lowers INR
- Work with your doctor when taking CoQ10 as it can hamper the effectiveness of Warfarin
- Many natural supplements affect PT/INR levels, so it is best to avoid them unless your doctor advises otherwise. The following supplements definitely affect PT/INR levels: arnica, bilberry, butcher's broom, cat's claw, dong quai, feverfew, forskolin, garlic, ginger, gingko, horse chestnut, insositol hexaphosphate, licorice, melilot (sweet clover), pau d'arco, red clover, St. John's wort, sweet woodruff, turmeric, willow bark, and wheat grass.
- Use the Nutrient Ranking Tool to find foods low in vitamin K, and see the article on low vitamin K foods. Want to check on just one food? Try the nutrition facts tool.
Health Benefits of Vitamin K
- Bone Health and Osteoporosis - Vitamin K is necessary for creation of the protein: S. Osteocalcin, which in turn synthesizes osteoblasts: bone forming cells. In short, vitamin K is necessary for the strength and maintenance of bones. (3)
- Alzheimer's Protection (*Controversial) - Vitamin K has been shown to inhibit nerve cell death due to oxidative stress, the degree to which supplementation prevents Alzheimer's still needs to be researched. (4)
- Protection Against Heart Disease *Controversial - While more studies still need to be completed, evidence suggests that vitamin K plays a role in preventing the build-up of calcium in our veins. Preventing the calcification of arteries reduces heart disease risk. (5)
From the Nutrient Ranking Tool
- Foods High in Vitamin K
- Foods Low in Vitamin K
- Vegetables High in Vitamin K
- Fruits High in Vitamin K
- Vegetarian Foods High in Vitamin K
- Beans High in Vitamin K
- Dairy High in Vitamin K
- Breakfast Cereals High in Vitamin K
- Fast Foods High in Vitamin K
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
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Data Sources and References
- U.S. Agricultural Research Service Food Data Central
- ODS Fact Sheet on Coumadin (Legacy file hosted on MyFoodData.com)
- Importance of calcium, vitamin D and vitamin K for osteoporosis prevention and treatment.
- The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease.
- Office of Dietary Supplements Vitamin K Fact Sheet
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