Does Black Pepper Contain Vitamin K? An In-Depth Nutritional Look

November 28, 2025 •

3 min read

According to the USDA, just one tablespoon of ground black pepper contains a notable amount of vitamin K. This makes the common spice more than just a flavor enhancer, but a source of essential nutrients that support various bodily functions.

Quick Summary

Black pepper contains a moderate amount of vitamin K, contributing to a healthy diet. The article details the specific quantity found in a standard serving, explores other key nutrients present, and compares its vitamin K content to other common foods.

Key Points

Vitamin K Content: Yes, black pepper contains vitamin K, with one tablespoon of ground pepper providing a moderate, beneficial amount.
Nutrient Absorption: The compound piperine in black pepper significantly enhances the body's absorption of nutrients, including vitamin K, from food.
Not a Primary Source: While containing vitamin K, black pepper should not be relied upon as a primary source compared to leafy green vegetables.
Other Nutrients: The spice also provides other essential vitamins and minerals, such as manganese, iron, and vitamin A.
Fresh is Best: For maximum nutritional benefits and flavor, it is recommended to use freshly ground black pepper.
Blood Clotting and Bone Health: Vitamin K is vital for blood clotting and helps regulate calcium for bone metabolism.

Yes, Black Pepper is a Source of Vitamin K

Contrary to common assumptions that most spices are purely for flavor, black pepper, the 'King of Spices,' does contain vitamin K. While not a primary source like leafy greens, the amount present is a beneficial addition to your dietary intake. Piperine, the compound that gives pepper its pungent taste, also aids in nutrient absorption, making the vitamins and minerals in your meals more bioavailable. This means that by simply adding a dash of black pepper to your food, you are helping your body get more out of the nutrients in the entire dish.

A Closer Look at Black Pepper's Nutritional Profile

Beyond vitamin K, black pepper is packed with a variety of other vitamins and minerals. Though the quantities are small for a single serving, they contribute to your overall nutrient intake, especially when used regularly in cooking.

Vitamins in Black Pepper

Vitamin A: Important for vision, immune function, and cell growth.
Vitamin E: Acts as an antioxidant, protecting cells from damage.
B Vitamins: Includes B1, B2, B5, and B6, which play a role in metabolism.

Minerals in Black Pepper

Manganese: An excellent source for bone health and metabolism.
Iron: Crucial for blood production and oxygen transport.
Calcium: Essential for bone density and muscle function.
Potassium: Supports healthy blood pressure and fluid balance.

Other Beneficial Compounds

Piperine: The active compound responsible for black pepper's flavor and its potential health benefits, including antioxidant and anti-inflammatory effects.
Antioxidants: Black pepper is rich in antioxidants that combat free radical damage and can help lower the risk of chronic illnesses.

Comparison: Black Pepper vs. Vitamin K Rich Foods

While black pepper offers a valuable contribution, it's important to understand how it compares to other common food sources of vitamin K. The amount in a single teaspoon is relatively small compared to a serving of leafy greens, which are widely known for their high vitamin K content. This table illustrates the differences.


Food Item	Approximate Vitamin K Content	Notes
1 tbsp Ground Black Pepper	~10.48 mcg	A moderate but useful dietary addition.
1 cup Raw Spinach	~145 mcg	One of the most potent sources.
1 cup Cooked Kale	~1062 mcg	An exceptionally high source of vitamin K.
1 tbsp Parsley	~62.5 mcg	Another excellent and common seasoning source.
1 tsp Dried Basil	~5.8 mcg	Comparable to black pepper, also a good seasoning source.

Maximizing the Nutritional Benefits

To get the most out of your black pepper, consider the following points:

Use Freshly Ground Pepper: Whole peppercorns, when freshly ground, offer the most potent flavor and may contain more volatile compounds compared to pre-ground versions.
Add at the End of Cooking: Adding pepper near the end of cooking helps preserve the integrity of the piperine and its associated health benefits, as high heat can reduce some of the volatile compounds.
Combine with Turmeric: A well-known synergy exists between piperine in black pepper and curcumin in turmeric. Piperine significantly increases the absorption of curcumin, amplifying its anti-inflammatory effects.
Season Strategically: Incorporate black pepper into a variety of dishes, from soups and stews to salads and roasted vegetables, to consistently boost your vitamin K intake.

What are the functions of Vitamin K?

Vitamin K is a fat-soluble vitamin essential for several bodily functions, including:

Blood Clotting: It helps produce proteins required for blood clotting, which is crucial for stopping bleeding.
Bone Metabolism: It plays a vital role in bone health by helping to regulate calcium levels in the bones.
Heart Health: Some evidence suggests it may help prevent the calcification of arteries, supporting cardiovascular health.

Conclusion

In summary, black pepper is far more than a simple condiment. It is a genuine source of vitamin K, alongside other key nutrients, and its active compound piperine can boost the absorption of other valuable nutrients from your food. While it won't single-handedly meet your daily vitamin K needs, incorporating it into your daily cooking is an easy and flavorful way to enhance your overall nutritional intake. Just remember to use freshly ground peppercorns for the best flavor and maximum health benefits. A balanced diet rich in vegetables, including leafy greens, remains the most effective way to ensure adequate vitamin K consumption, with black pepper serving as a delicious and beneficial supplement.

For more detailed nutritional information on spices and other ingredients, consult the resources available from the United States Department of Agriculture (USDA) food database.

Frequently Asked Questions

While black pepper does contain vitamin K, it is not considered a primary or significant source compared to foods like spinach or kale. It offers a moderate amount that can contribute to your daily intake as part of a balanced diet.

A single tablespoon of ground black pepper contains approximately 10.48 mcg of vitamin K.

Adding black pepper towards the end of cooking can help preserve its heat-sensitive volatile compounds, including piperine. While vitamin K is more stable, this practice ensures you get the maximum benefits from the spice.

Black pepper contains a range of other nutrients, including manganese, iron, calcium, potassium, and smaller amounts of vitamins A and E.

Piperine is the active compound in black pepper that enhances the bioavailability and absorption of various nutrients, including vitamin K and curcumin from turmeric.

No, black pepper should not be your sole source of vitamin K. It is best used as a supplemental source alongside a diet rich in leafy green vegetables, which contain much higher concentrations of the vitamin.

It is highly unlikely to consume too much vitamin K from black pepper alone due to the small amounts used in cooking. High doses of vitamin K are typically associated with supplement use and are not a concern with dietary intake from food sources.