Food Sources of Vitamin K

Introduction

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®) blood thinning medication should aim for about the same amount of vitamin K each day.
  • 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 the 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 shows you which foods are sources of vitamin K.

Food Amount Vitamin K (mcg)
Vegetables
Kale, raw, chopped 250 mL (1 cup) 578
Kale, cooked 125 mL (½ cup) 561
Spinach, cooked 125 mL (½ cup) 469
Dandelion greens, raw, chopped 250 mL (1 cup) 452
Collards, cooked 125 mL (½ cup) 442
Beet greens, cooked 125 mL (½ cup) 368
Swiss chard, raw, chopped 250 mL (1 cup) 315
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), 16 sprigs 260
Mustard greens, cooked 125 mL (½ cup) 222
Collards, raw, chopped 250 mL (1 cup) 194
Broccoli raab (rapini), cooked 125mL (½ cup) 169
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, chopped 250 mL (1 cup) 90
Cabbage, shredded, cooked 125 mL (½ cup) 86
Bean sprouts, 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 large fruit 37
Rhubarb, cooked 125 mL (½ cup) 27
Blueberry 125 mL (½ cup) 22
Avocado ½ fruit 21
Grain Products
Spinach egg noodles, cooked 125 mL (½ cup) 86
All other grains This food group contains very little of this nutrient
Milk and Alternatives
This food group contains very little of this nutrient
Meat and Alternatives
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
Other
Matcha green tea powder 2 g of tea powder per 1 cup tea 60

Source: Canadian Nutrient File.
Accessed November 2013.

Last updated: February 2014


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