Do Pulses Have Vitamin K? An In-Depth Nutritional Guide

December 3, 2025 •

5 min read

While pulses are celebrated for their protein and fiber, a cup of cooked green peas provides approximately 19.2 mcg of vitamin K. This means that while some pulses do contain vitamin K, the concentration varies widely among different types.

Quick Summary

This nutritional guide examines the presence and quantity of vitamin K, both K1 and K2, in various pulses like chickpeas, lentils, and soybeans, detailing specific amounts found in a standard serving and comparing them to other food sources. It clarifies common misconceptions and explains the importance of this vitamin for overall health.

Key Points

Pulses Contain Vitamin K: Most pulses, such as peas, green beans, and soybeans, do contain measurable amounts of vitamin K, predominantly vitamin K1.
Soybeans are a Key Source: Soybeans are a particularly good source of vitamin K among pulses, especially when fermented into natto, which provides a large dose of vitamin K2.
Content Varies by Pulse Type: The concentration of vitamin K differs significantly, with green peas and green beans having more than chickpeas and lentils.
Absorption Can Be Enhanced with Fat: Since vitamin K is fat-soluble, consuming pulses with a healthy fat, like olive oil or avocado, can increase its absorption.
Monitor Intake on Blood Thinners: Individuals on anticoagulant medications like warfarin should consult a doctor to regulate their vitamin K intake and may need to avoid very high sources like natto.
Pulses vs. Leafy Greens: While pulses are a good supplement, they are not as concentrated in vitamin K as dark, leafy green vegetables such as kale and spinach.
Vitamin K1 vs. K2: Most pulses provide K1 (phylloquinone), while fermented soy products like natto provide K2 (menaquinone), which has different effects on the body.

Understanding Vitamin K in Pulses

Vitamin K is an essential fat-soluble vitamin critical for blood clotting and bone health. It primarily exists in two forms: vitamin K1 (phylloquinone), found in plants, and vitamin K2 (menaquinone), found in animal products and fermented foods. When examining the question, 'do pulses have vitamin K?', the answer is yes, but it is important to distinguish which types offer meaningful amounts and in what form.

Most pulses, which include beans, lentils, and peas, contain some level of vitamin K1. However, their contribution to a person's daily vitamin K intake is generally modest compared to leafy green vegetables like kale or spinach. Soybeans are a notable exception, particularly when fermented into products like natto, which is a significant source of vitamin K2.

Vitamin K1 Content in Common Pulses

The amount of vitamin K1 in pulses varies. For instance, young green legumes tend to have higher concentrations than their mature, dried counterparts. A 100-gram serving can provide a measurable, but not dominant, portion of the daily recommended intake.

Green Peas: Offer a respectable amount of vitamin K1, with a half-cup cooked serving providing approximately 19.2 mcg, which contributes significantly to the Daily Value.
Soybeans (Mature, Cooked): A half-cup serving of cooked soybeans contains about 33 mcg of vitamin K1, making them one of the more potent pulse sources. Roasted soybeans can contain even higher levels per serving.
Green Beans: These also provide a notable amount, with a half-cup of cooked green beans containing around 30 mcg of vitamin K1.
Chickpeas (Cooked): Generally, chickpeas contain a lesser amount of vitamin K1. A cup of cooked chickpeas provides around 6.56 mcg.
Lentils (Cooked): Similar to chickpeas, lentils are not a primary source of vitamin K. A cup of cooked lentils offers about 3.37 mcg.

A Closer Look at Vitamin K2 in Soy-Based Pulses

While the vitamin K found in most pulses is the K1 form, the fermentation process applied to soybeans to create natto completely transforms its vitamin K profile. Natto is a traditional Japanese food made from fermented soybeans that is a powerhouse of vitamin K2, specifically menaquinone-7 (MK-7). A single 3-ounce serving of natto can contain an extraordinary 850 mcg of vitamin K2, far exceeding the content of any other pulse and making it one of the richest dietary sources of vitamin K available.

Comparison: Pulses vs. Other Vitamin K Sources

To put the contribution of pulses into perspective, it is useful to compare their vitamin K content to other known sources. The following table highlights the difference in vitamin K content per 100-gram serving for comparison.


Food Item (per 100g)	Vitamin K (mcg)	Form	Primary Role	Concentration	[Sources]
Natto (fermented soybeans)	~850	K2	Bone & Cardiovascular Health	Very High
Kale (cooked)	~418	K1	Blood Clotting & Bone Health	Very High
Soybeans (cooked)	~41	K1	Blood Clotting & Bone Health	Moderate
Green Peas (cooked)	~19	K1	Blood Clotting & Bone Health	Moderate
Kidney Beans (cooked)	~15	K1	Blood Clotting & Bone Health	Low
Chickpeas (cooked)	~7	K1	Blood Clotting & Bone Health	Low
Lentils (cooked)	~3	K1	Blood Clotting & Bone Health	Very Low

This comparison clearly shows that while many pulses provide some vitamin K, they are not a primary source compared to leafy greens or fermented products like natto. The distinction between vitamin K1 and K2 is also important, as fermented soybeans offer the more bioavailable K2 variant.

Enhancing Vitamin K Absorption from Pulses

Since vitamin K is a fat-soluble vitamin, consuming it with a source of fat can significantly improve its absorption by the body. Here are a few ways to enhance your vitamin K absorption from pulses:

Cook with a healthy fat: Sautéing green beans or cooking lentils with a little olive oil can help the body utilize the vitamin K present.
Pair with other foods: Combining pulses like chickpeas with an avocado in a salad or hummus can leverage the fats in the avocado for better absorption.
Incorporate soy products strategically: Using a soybean oil-based salad dressing can increase vitamin K intake from the meal.
Consider fermented products: For those seeking a powerful vitamin K2 boost, fermented soy products like natto are a highly effective option.
Meal pairings: Adding pulses to stir-fries that include leafy greens and a small amount of oil will create a dish rich in diverse vitamin K sources, maximizing nutritional benefits.

Conclusion

In summary, pulses do contain vitamin K, primarily in the form of vitamin K1, with the amount varying by pulse type and preparation method. Green peas, soybeans, and green beans provide the most significant amounts among common pulses. While they are not the most concentrated source compared to leafy greens, they contribute to overall dietary intake. A notable exception is natto, which is a fermented soybean product and an extremely rich source of vitamin K2. Incorporating pulses into a balanced diet that includes other healthy fats is an effective strategy for supporting your body's vitamin K levels.

How to get more vitamin K from your diet

Eat more leafy greens: Incorporate spinach, kale, and other leafy greens into salads, smoothies, and stir-fries.
Cook with healthy oils: Use soybean or olive oil when cooking to help absorb fat-soluble vitamins like K.
Try fermented foods: Add natto or sauerkraut to your diet for a substantial vitamin K2 boost.
Include pulses in meals: Add chickpeas to salads or soups, and use soybeans or green peas as a side dish.
Pair smartly: Combine vitamin K-rich foods with healthy fats, like avocado with spinach, for better absorption.

A note on vitamin K and blood thinners

Individuals on blood-thinning medications, such as warfarin, need to monitor their vitamin K intake carefully. Because vitamin K plays a crucial role in blood clotting, large fluctuations in intake can interfere with medication effectiveness. While the low vitamin K content in most pulses is unlikely to cause major issues, consulting a doctor or dietitian is essential for managing a consistent intake. For these individuals, fermented soybeans (natto) must be avoided due to their extremely high vitamin K2 content.

Further research

For those interested in the detailed biochemistry and dietary implications, research from institutions like the National Institutes of Health (NIH) offers comprehensive resources on vitamin K's functions and food sources. It is always recommended to seek personalized medical advice regarding dietary changes and supplement use.

Frequently Asked Questions

Among unfermented pulses, mature soybeans and young green peas generally have the highest vitamin K1 content. However, the fermented soybean product natto contains an exceptionally high amount of vitamin K2.

While pulses contribute to your daily vitamin K intake, they are generally not concentrated enough to be your sole source. You would need to consume very large quantities, so it is best to include other sources like leafy greens and healthy fats in your diet.

Lentils contain a very low amount of vitamin K. While they offer other important nutrients like fiber and protein, they are not a significant source of this particular vitamin.

Like other nutrients, some vitamin K can be lost during the cooking process, particularly with boiling. However, the amount lost is typically not significant enough to eliminate their contribution entirely.

Most pulses provide vitamin K1 (phylloquinone), the same form found in leafy green vegetables. Fermented soybean products like natto, however, provide vitamin K2 (menaquinone).

No, chickpeas are not considered a high source of vitamin K. They contain a low to moderate amount, far less than green beans or soybeans.

Kidney beans contain a low amount of vitamin K compared to other pulses and leafy greens. A 100-gram serving offers approximately 15 mcg.

To maximize absorption, consume pulses with a source of healthy fat. For example, add chickpeas to a salad with olive oil dressing or cook green beans with a small amount of butter.