Does Escarole Have a Lot of Vitamin K? An In-depth Nutritional Look

November 1, 2025 •

3 min read

With approximately 164% of the Daily Value (DV) for vitamin K per 2-cup raw serving, escarole is indeed a very high-potency source of this essential nutrient. This leafy green vegetable, a member of the chicory family, provides a significant nutritional boost beyond just its famous slightly bitter flavor.

Quick Summary

Escarole is an excellent source of vitamin K, offering a significant portion of the recommended daily intake. This article explores the vitamin K content in escarole, its vital role in the body, and how it compares to other popular leafy greens. It also provides insights into how to incorporate this bitter green into a healthy diet.

Key Points

Rich in Vitamin K: A standard serving of raw escarole provides well over the daily recommended intake of vitamin K, making it an excellent dietary source.
Supports Blood Clotting: Vitamin K in escarole is crucial for synthesizing the proteins required for proper blood coagulation and wound healing.
Boosts Bone Health: The nutrient aids in producing osteocalcin, a protein vital for bone mineralization, which helps maintain strong bones and reduces fracture risk.
Comparatively High: While some greens like cooked kale or spinach offer more concentrated vitamin K, escarole's raw or cooked form still provides a powerful nutritional punch.
Culinary Versatility: Escarole can be enjoyed in a variety of dishes, including salads, soups, and sautéed greens, providing flexibility in meal preparation.
Medication Awareness: Individuals on blood-thinning medication must manage their vitamin K intake consistently and consult a doctor before adding significant amounts of escarole to their diet.

A Deep Dive into Escarole's Vitamin K Content

Escarole, often recognized for its slightly bitter taste, is a nutritional powerhouse packed with vitamins and minerals. For individuals paying close attention to their vitamin K intake, escarole is a particularly noteworthy food. A single 2-cup (85 gram) serving of raw escarole provides more than 150% of the recommended Daily Value (DV) for vitamin K. The nutrient is essential for several bodily functions, and its concentration in escarole makes this vegetable a top-tier dietary source.

The Importance of Vitamin K for Health

Vitamin K is a fat-soluble vitamin critical for two primary functions within the body: blood clotting and bone health. It acts as a cofactor for enzymes that produce specific proteins necessary for coagulation. Without sufficient vitamin K, the blood's ability to clot is impaired, leading to a risk of excessive bleeding.

Beyond its role in blood coagulation, vitamin K is also instrumental in maintaining strong, healthy bones. It aids in the production of osteocalcin, a protein that helps provide structure to bone tissue and regulate calcium levels. Adequate vitamin K intake is associated with a reduced risk of bone fractures and osteoporosis, particularly in postmenopausal women.

Comparing Escarole to Other Vitamin K-Rich Foods

While escarole offers a substantial amount of vitamin K, it's helpful to compare its content to other common leafy greens to put its value into perspective. Cooked spinach and kale generally contain higher concentrations of vitamin K per serving, but escarole remains a very strong contender, especially when consumed raw.


Vegetable	Portion Size	Vitamin K (mcg)	% Daily Value*
Cooked Kale	1 cup	1060	883%
Cooked Spinach	1 cup	890	742%
Raw Escarole	2 cups	164% DV	>150%
Cooked Escarole	1 cup	320	267%
Raw Spinach	1 cup	145	121%

*Note: Daily Value (DV) based on a 120 mcg recommendation for men and 90 mcg for women. Percentages are for illustrative comparison purposes only and may vary based on serving size and preparation.

As the table demonstrates, cooked kale and spinach provide a more concentrated source of vitamin K, but escarole offers a highly significant amount, making it an excellent addition to a vitamin K-rich diet. For those who prefer a less intense flavor profile than kale, escarole provides a fantastic alternative.

How to Incorporate Escarole into Your Diet

There are many ways to enjoy the health benefits of escarole. Its slightly bitter flavor adds a distinctive element to a variety of dishes. Here are a few ideas:

Salads: Raw, chopped escarole is a fantastic base for salads. It pairs well with sweet fruits like pears or apples, or with a savory vinaigrette dressing.
Soups and Stews: Escarole can be added to soups, such as classic Italian wedding soup, where it wilts slightly and adds a layer of earthy flavor.
Sautéed: Briefly sautéing escarole with garlic and olive oil is a simple and delicious way to prepare it as a side dish. This also helps absorb the fat-soluble vitamin K.
Grilled: For a smoky flavor, you can grill wedges of escarole and top with cheese or a light dressing.

Considerations for Vitamin K Intake

While escarole is a healthy food, it is important to consider individual health needs, especially concerning vitamin K intake. For people on blood-thinning medication like warfarin, consistent vitamin K intake is crucial. Sudden, large changes in the amount of vitamin K consumed can interfere with the medication's effectiveness. Therefore, it is always recommended to consult with a healthcare provider to understand your specific dietary needs.

Conclusion

In summary, the answer to the question "Does escarole have a lot of vitamin K?" is a resounding yes. This versatile and nutritious leafy green is an excellent dietary source of vitamin K, contributing significantly to daily nutritional needs. Its contribution to bone health and blood clotting makes it a valuable addition to a balanced diet. Whether eaten raw in a salad, sautéed, or added to soups, escarole offers a simple way to increase your intake of this vital nutrient. https://health.clevelandclinic.org/vitamin-k

Frequently Asked Questions

While escarole is a fantastic source of vitamin K, other cooked leafy greens like kale and spinach typically contain higher concentrations per cup. However, escarole provides an impressive amount, particularly when eaten raw, offering a great alternative with a milder flavor profile.

Cooking methods like boiling can slightly change the nutritional profile, but escarole remains a strong source of vitamin K even when cooked. For instance, one cup of cooked escarole can provide well over the daily requirement for vitamin K.

For healthy individuals, consuming vitamin K from food sources like escarole is not likely to cause toxicity. The body regulates absorption and excretion effectively, and any excess is typically stored in the liver for later use. However, those on anticoagulant medication must maintain consistent vitamin K levels.

Yes, because of its high vitamin K content, escarole can interfere with blood-thinning medications like warfarin. Anyone on such medication should consult their doctor to ensure consistent daily vitamin K intake and avoid sudden fluctuations.

In addition to vitamin K, escarole is a good source of vitamin A, folate, and dietary fiber. It is also low in calories and fat, making it a very nutrient-dense vegetable.

Yes. Vitamin K is a fat-soluble vitamin, meaning it is best absorbed when consumed with a source of healthy fat. Drizzling olive oil over a salad or sautéing escarole with oil can enhance absorption.

Though rare in adults, a vitamin K deficiency can lead to increased clotting time, easy bruising, and uncontrolled bleeding. Severe deficiency can result in hemorrhage.