Food Sources of Vitamin K
Information About Vitamin K
- Vitamin K is a fat soluble vitamin. You need some vitamin K every day for good health.
- Vitamin K helps your blood to clot when you are bleeding. People who take warfarin (Coumadin®) should aim for about the same amount of vitamin K each day. Warfarin is a blood thinning medication.
- Vitamin K also helps to build strong bones.
- There are two forms of vitamin K: vitamin K1 and vitamin K2.
- Vitamin K1 is mostly found in plants and is our main dietary source of vitamin K.
- Vitamin K2 is found in fermented foods and in some meats and cheeses. It is also made by our body from vitamin K1 in the food we eat.
How Much Vitamin K Should I Aim For?
Age in Years |
Aim for vitamin K intake of micrograms (mcg)/day | Stay below* mcg/day |
| Men 19 and older | 120 mcg | *An upper limit for vitamin K has not been established |
| Women 19 and older | 90 mcg | |
| Pregnant women 19 and older | 90 mcg | |
| Breastfeeding women 19 and older | 90 mcg |
*Very high amounts of vitamin K supplements could still have side effects.
Vitamin K Content of Some Common Foods
Green leafy vegetables are the best sources of vitamin K. The following table lists foods sources of vitamin K.
Food |
Amount | Vitamin K (mcg) |
Vegetables |
||
| Kale, cooked | 125 mL (½ cup) | 561 |
| Kale, raw, chopped | 250 mL (1 cup) | 499 |
| Spinach, cooked | 125 mL (½ cup) | 469 |
| Dandelion greens, raw, chopped | 250 mL (1 cup) | 452 |
| Mustard greens, cooked, chopped | 125 mL (½ cup) | 438 |
| Collards, cooked, chopped | 125 mL (½ cup) | 408 |
| Beet greens, cooked | 125 mL (½ cup) | 368 |
| Swiss chard, raw | 250 mL (1 cup) | 316 |
| Dandelion greens, cooked | 125 mL (½ cup) | 306 |
| Swiss chard, cooked | 125 mL (½ cup) | 303 |
| Turnip greens, cooked | 125 mL (½ cup) | 280 |
| Parsley, raw | 60 mL (¼ cup) | 260 |
| Broccoli raab (rapini), cooked | 125mL (½ cup) | 169 |
| Collards, raw, chopped | 250 mL (1 cup) | 166 |
| Beet greens, raw | 250 mL (1 cup) | 161 |
| Lettuce, spring mix (mesclun), raw | 250 mL (1 cup) | 154 |
| Spinach, raw | 250 mL (1 cup) | 153 |
| Endive and escarole, raw, chopped | 250 mL (1 cup) | 122 |
| Brussel sprouts, cooked | 4 sprouts | 118 |
| Broccoli, cooked | 125 mL (½ cup) | 116 |
| Radicchio, raw, shredded | 250 mL (1 cup) | 108 |
| Lettuce, green leaf, raw, shredded | 250 mL (1 cup) | 103 |
| Broccoli, raw, chopped | 250 mL (1 cup) | 94 |
| Watercress, raw, chopped | 250 mL (1 cup) | 90 |
| Cabbage, shredded, cooked | 125 mL (½ cup) | 86 |
| Bean sprouts, soybean, raw | 125 mL (½ cup) | 70 |
| Lettuce, romaine, raw, shredded | 250 mL (1 cup) | 61 |
| Lettuce, butterhead (boston), raw, shredded | 250 mL (1 cup) | 60 |
| Cabbage, raw, shredded | 250 mL (1 cup) | 56 |
| Green or scallion onion, raw, chopped | 60 mL (¼ cup) | 55 |
| Asparagus, cooked | 6 spears | 46 |
Fruit |
||
| Kiwifruit | 1 medium fruit | 28 |
| Rhubarb, cooked | 125 mL (½ cup) | 27 |
| Blueberry, frozen | 125 mL (½ cup) | 22 |
| Avocado | ½ fruit | 21 |
Other |
||
| Spinach egg noodles, cooked | 125 mL (½ cup) | 86 |
| Pork liver | 75 g (2 ½ oz) | 66 |
| Sausage (pork, veal) | 75 g (2 ½ oz) | 53 |
| Tuna, light, canned with oil | 75 g (2 ½ oz) | 33 |
| Soybeans, cooked | 175 mL (¾ cup) | 24 |
| Matcha green tea powder | 2 g of tea powder per 1 cup tea | 60 |
Source: Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Accessed November 2018.
