Foods high in Vitamin K
Fat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.
About Vitamin K
Vitamin K is essential for blood clotting and supports bone metabolism by activating proteins that regulate calcium deposition. It comes in two main forms: K1 (phylloquinone) from plants, and K2 (menaquinone) made by gut bacteria and concentrated in some fermented foods.
Dark leafy greens, kale, spinach, broccoli, Brussels sprouts, are the densest sources of K1. Natto (fermented soybeans) and aged cheeses are notable K2 sources. The gut-bacteria contribution is real but variable.
UK adult RI: 75 µg/day, easy to hit with a single serving of leafy greens. Deficiency is uncommon but possible in people on long-term antibiotics or with severe malabsorption. People on warfarin (a vitamin K antagonist) need consistent intake rather than avoidance.
Foods high in vitamin k, amaranth leaves, parsley, parsley, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in UG.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Amaranth leaves, raw 4,956.52µg per 100 grams
- Parsley, fresh 4,555.56µg per 100 grams
- Parsley, raw 4,555.56µg per 100 grams
- Spring greens, boiled in unsalted water 4,465µg per 100 grams
- Spinach, frozen, boiled in unsalted water 4,000µg per 100 grams
- Mustard greens, cooked, boiled, drained, with salt 2,279.62µg per 100 grams
- Mustard greens, cooked, boiled, drained, without salt 2,279.62µg per 100 grams
- Spinach, cooked, boiled, drained, with salt 2,146.09µg per 100 grams
- Spinach, cooked, boiled, drained, without salt 2,146.09µg per 100 grams
- Spinach, raw 2,099.57µg per 100 grams
- Spinach, canned, cooked, no added fat 2,006.96µg per 100 grams
- Spinach, canned, regular pack, drained solids 2,006.96µg per 100 grams
Common questions about Vitamin K
- How much vitamin K do I need?
- UK adult RI: 75 µg/day, easy to hit with a single serving of leafy greens.
- What foods are highest in vitamin K?
- Dark leafy greens, kale, spinach, broccoli, Brussels sprouts. Natto (fermented soybeans) and aged cheeses supply K2 specifically.
- What's the difference between K1 and K2?
- K1 (phylloquinone) comes from plants and is what most people get. K2 (menaquinone) is made by gut bacteria and concentrated in some fermented foods like natto and aged cheese.
- Should warfarin users avoid vitamin K?
- No, they need consistent intake rather than avoidance. Sudden changes in vitamin K intake affect how warfarin works. Discuss specifics with the prescribing clinician.