Are eggs high or low in vitamin K?

November 4, 2025 •

4 min read

A study in the journal Food & Nutrition Research found that eggs from pasture-raised hens can contain significantly higher levels of Vitamin K2 compared to those from conventionally raised hens. The answer to whether eggs are high or low in vitamin K is nuanced, depending largely on which type of vitamin K is being discussed and the sourcing of the eggs.

Quick Summary

Eggs contain modest amounts of Vitamin K2, not Vitamin K1, with the content influenced heavily by the hen's diet. Pasture-raised eggs tend to be a more substantial source of this crucial fat-soluble vitamin than conventional eggs.

Key Points

Not a K1 source: Eggs are a poor source of Vitamin K1, the type found abundantly in leafy greens like spinach and kale.
Source of K2: Eggs, especially the yolks, contain Vitamin K2 (menaquinone), a type important for bone and cardiovascular health.
Hen's Diet Matters: The vitamin K2 content in eggs is highly dependent on the hen's diet; pasture-raised eggs tend to have higher levels than conventional eggs.
Complementary Nutrients: While high-K1 foods provide robust blood-clotting benefits, eggs offer K2, which is critical for bone mineralization and preventing arterial calcification.
Not a Primary Source: Compared to fermented foods like natto or certain cheeses, eggs provide a relatively modest amount of Vitamin K2.

The Vitamin K Distinction: K1 vs. K2

To understand the vitamin K content in eggs, it is essential to distinguish between the two primary forms of this fat-soluble vitamin: K1 (phylloquinone) and K2 (menaquinone). The most common form, Vitamin K1, is predominantly found in leafy green vegetables like kale, spinach, and broccoli. Its main role is related to blood clotting. In contrast, Vitamin K2 is found in animal products and fermented foods. The primary function of K2 is linked to bone metabolism and cardiovascular health, particularly by preventing the calcification of arteries. Eggs are a source of Vitamin K2, not K1, and the amount can differ significantly.

Impact of Hen's Diet on Egg Vitamin K Levels

One of the most critical factors influencing the amount of Vitamin K2 in eggs is the hen's diet. Hens that forage on grass and insects produce eggs with higher levels of Vitamin K2, especially the subtype MK-4. Conversely, hens fed a conventional diet of industrial grains produce eggs with lower vitamin K content. This difference is a major reason why eggs cannot be universally categorized as either high or low in vitamin K without considering their source.

Nutritional Comparison: Eggs vs. Leafy Greens

While eggs contain Vitamin K2, they are not a vitamin K powerhouse in the same way that leafy greens are for Vitamin K1. A single serving of cooked kale or spinach can provide several hundred micrograms of Vitamin K1, far exceeding the daily recommended intake. Two eggs from pasture-raised hens, however, may provide approximately 120 mcg of Vitamin K2, potentially meeting the daily recommendation for that specific form. This fundamental difference means eggs and leafy greens should be seen as complementary sources of different vitamin K types, rather than interchangeable ones.

High vs. Low Vitamin K Foods


Food Item (per 100g)	Primary Vitamin K Type	Approximate Vitamin K Content	Relative Level
Kale (cooked)	K1	418 mcg	Very High
Spinach (cooked)	K1	540 mcg	Very High
Broccoli	K1	141 mcg	Medium
Natto (fermented soybeans)	K2	939 mcg	Very High
Hard cheese	K2	282 mcg	High
Pasture-raised egg yolk	K2	37-60 mcg	Low to Medium
Conventional whole egg	K1 & K2	~0.3 mcg (whole raw egg)	Very Low

Health Benefits of Vitamin K from Eggs

The Vitamin K2 found in eggs is essential for several bodily functions, extending beyond just blood clotting. Its primary benefits include:

Bone Health: Vitamin K2 activates proteins like osteocalcin, which play a crucial role in bone mineralization. By ensuring calcium is properly deposited in the bones, it contributes to stronger, denser bones and helps reduce fracture risk.
Cardiovascular Health: Vitamin K2 is vital for producing Matrix Gla Protein (MGP), which helps regulate calcium and prevents it from building up in arteries and soft tissues. This mechanism is thought to protect against arterial calcification, a major risk factor for heart disease.
Other Functions: Research suggests that Vitamin K2 may also be involved in regulating cell growth and promoting healthy cell function.

Maximizing Vitamin K Absorption from Eggs

Because vitamin K is a fat-soluble vitamin, it is best absorbed when consumed with dietary fat. As eggs contain their own fat, they are naturally well-suited for optimal absorption. To further boost your vitamin K intake, consider these simple additions to your diet:

Make a vitamin K power omelet: Combine pasture-raised eggs with leafy greens like spinach or kale for a dose of both K1 and K2.
Enjoy eggs with vegetables: Pair your eggs with a side of broccoli or Brussels sprouts.
Add cheese: Shredded hard cheese, a source of K2, can be a delicious addition to scrambled eggs or an omelet.

Conclusion

In summary, the question of whether eggs are high or low in vitamin K depends on several factors. While they are a relatively poor source of Vitamin K1 compared to leafy greens, they can be a valuable source of the lesser-known but equally important Vitamin K2, particularly if they come from pasture-raised hens. For overall health, it is recommended to get both types of vitamin K from a variety of sources. Eggs offer a convenient and nutritious way to include Vitamin K2 in a balanced diet, especially when paired with other nutrient-rich foods. For more details on this essential nutrient, visit the National Institutes of Health's fact sheet on Vitamin K.(https://ods.od.nih.gov/factsheets/VitaminK-Consumer/)

A note on dietary considerations

For individuals on blood-thinning medications like warfarin (Coumadin), it's crucial to maintain a consistent intake of vitamin K from all food sources. This is because warfarin's effectiveness is based on its interaction with vitamin K. Sudden changes in vitamin K consumption can alter the medication's effect and be dangerous. Consult a healthcare provider before making any significant changes to your diet, especially regarding vitamin K intake. Eggs, being a fat-soluble vitamin source, should be factored into your diet consistently if you are on blood thinners.

Frequently Asked Questions

Eggs contain Vitamin K2 (menaquinone), primarily located in the yolk. They are not a significant source of Vitamin K1, which is found in leafy green vegetables.

Yes, eggs from pasture-raised hens typically have a higher concentration of Vitamin K2 because their foraging diet of grass and insects is richer in precursors for this nutrient compared to conventional grain-fed chickens.

Eggs can contribute to your Vitamin K2 intake, but relying on them alone may not provide sufficient levels. A varied diet that includes both K1-rich leafy greens and K2-rich foods is best for a complete vitamin K profile.

Vitamin K2, found in eggs, helps activate proteins like osteocalcin, which are essential for binding calcium into bones. This process contributes to bone density and helps maintain strong, healthy bones.

While eggs contain Vitamin K2, which plays a role in activating some blood-clotting proteins, the primary form of vitamin K involved in blood coagulation is K1, which is mainly found in leafy greens.

The vitamin K, specifically Vitamin K2, is almost exclusively found in the egg yolk. Egg whites contain virtually no vitamin K.

The amount varies, but the yolk of one raw large egg contains approximately 0.12 mcg of Vitamin K (phylloquinone). However, pasture-raised egg yolks can contain more Vitamin K2.

If you are on blood thinners, you must consult your doctor about your vitamin K intake. It's important to keep your intake consistent from day to day to avoid impacting the medication's effectiveness. Small, consistent amounts of egg are often acceptable.