Exploring Nutrition: Which fruit has the maximum vitamin K?

October 31, 2025 •

4 min read

While green leafy vegetables like kale and spinach are the most potent sources of vitamin K, several fruits also offer a notable contribution. This leads many to wonder: Which fruit has the maximum vitamin K? This guide explores the best fruit sources to help you diversify your intake of this essential vitamin.

Quick Summary

Kiwi fruit and dried prunes are among the top fruit sources for vitamin K, a fat-soluble nutrient crucial for blood clotting and bone health, but leafy greens remain the most potent dietary source.

Key Points

Kiwi is a top fruit source: Per serving, kiwi fruit is one of the most vitamin K-rich options available, providing around 29 mcg per fruit.
Dried prunes are highly concentrated: Due to their dehydrated state, dried prunes offer a high amount of vitamin K per portion, with five pieces containing roughly 28 mcg.
Leafy greens are superior sources: For context, vegetables like kale and spinach contain significantly higher amounts of vitamin K than any fruit.
Fats improve absorption: As a fat-soluble vitamin, consuming vitamin K with healthy fats, such as those in avocados, significantly enhances its absorption.
Variety is key for intake: Relying on a variety of fruits and vegetables, rather than just one, is the most effective strategy for meeting your vitamin K needs.
Important for blood clotting and bones: The primary functions of vitamin K are to assist with proper blood clotting and promote healthy bone development.

The Role of Vitamin K in a Healthy Diet

Vitamin K is a fat-soluble vitamin that plays a vital role in several bodily functions. It is essential for producing proteins necessary for blood clotting, helping wounds to heal properly. Additionally, it supports bone metabolism by aiding in the production of osteocalcin, a protein crucial for building healthy bone tissue. There are two primary forms of this nutrient: vitamin K1 (phylloquinone), found mainly in plants, and vitamin K2 (menaquinone), found in some animal products and fermented foods. A deficiency, while rare in healthy adults, can lead to uncontrolled bleeding and poor bone health.

The Top Contenders: The Highest Vitamin K Fruits

When searching for which fruit has the maximum vitamin K, a few stand out from the rest. The levels can vary based on factors like ripeness and variety, but some consistently rank higher than others based on available USDA data. It's also important to remember that since vitamin K is fat-soluble, its absorption is enhanced when consumed with a source of healthy fat, such as the monounsaturated fats found in avocado.

Kiwi Fruit

Kiwi fruit is consistently mentioned as one of the best fruit sources of vitamin K. A single kiwi fruit can provide a significant portion of the recommended daily intake, offering about 29 mcg of vitamin K. Its vibrant green color is a good indicator of its nutrient density, and it also boasts high levels of vitamin C and potassium.

Dried Prunes

Dried prunes are another excellent choice for boosting vitamin K intake. Due to their concentrated nature, a small serving packs a potent punch. For instance, five dried prunes can provide approximately 28 mcg, making them a dense source. They are also known for their high fiber content, which offers additional digestive health benefits.

Blackberries

These sweet berries are a convenient and delicious way to increase your vitamin K. A cup of blackberries can provide around 20 mcg of vitamin K. They also provide antioxidants and fiber, contributing to overall health.

Avocado

Creamy and versatile, avocado is a good source of vitamin K. Half of a medium avocado can provide about 21 mcg. The healthy fats in avocados are particularly beneficial, as they assist in the absorption of vitamin K, making it a very efficient source.

Comparing Vitamin K Content in Fruits and Vegetables

To put the fruit values into perspective, it's helpful to see how they compare to the vegetable sources that are generally higher in vitamin K. The following table illustrates the typical vitamin K content per 100 grams for a variety of food items, allowing for a clear comparison.


Food Item	Vitamin K (mcg) per 100g	Notes
Kiwi	40 mcg	A top fruit source.
Dried Prunes	60 mcg	High due to concentration.
Blackberries	20 mcg	A solid contribution from berries.
Avocado	21 mcg	Also provides healthy fats for absorption.
Spinach (Raw)	483 mcg	A powerhouse vegetable source.
Kale (Cooked)	418.5 mcg	Another extremely high vegetable source.
Blueberries	19 mcg	A good antioxidant source.
Grapes	15 mcg	Contributes to overall intake.

Other Fruits Contributing to Your Vitamin K Intake

While the fruits above have the highest concentrations, many other fruits contribute to your daily vitamin K needs. Incorporating a variety of these into your diet ensures a consistent intake of this and other essential nutrients.

Blueberries: A cup of blueberries contains approximately 19 mcg of vitamin K.
Pomegranate: A half-cup of raw pomegranate offers about 23 mcg.
Figs (Dried): Five dried figs can provide around 6.6 mcg.
Grapes: A cup of red or green grapes provides about 22 mcg.
Tomatoes: While lower, sun-dried tomatoes contain a small amount.

Optimizing Your Vitamin K Intake from Fruits and Beyond

For most people, a balanced diet is sufficient to meet their vitamin K needs. Including a mix of the fruits mentioned, along with regular servings of leafy green vegetables, is the most effective strategy. Given that vitamin K is fat-soluble, you can further enhance your body's absorption by pairing these fruits with healthy fats. Consider adding chopped kiwi or berries to a salad with avocado and olive oil dressing, or mixing prunes into a yogurt bowl with nuts.

For those taking blood-thinning medications like warfarin, maintaining a consistent vitamin K intake is crucial. Sudden, large increases or decreases in consumption can affect the medication's efficacy. Always consult a healthcare provider or registered dietitian to manage your diet effectively while on these medications. More information on interactions can be found from authoritative sources like the NIH Office of Dietary Supplements.

Conclusion

Although no single fruit can compare to the vitamin K density of leafy green vegetables, certain options like kiwi fruit and dried prunes lead the pack in fruit-based sources. Including a variety of these fruits in your diet can be a delicious way to supplement your intake. The key to optimal nutrition, including vitamin K, lies in consuming a diverse range of nutrient-rich foods and, for best absorption, pairing fat-soluble vitamins with healthy fats. For most individuals, meeting the recommended daily intake through diet alone is easily achievable, supporting healthy blood clotting and strong bones.

Frequently Asked Questions

While kiwi fruit and dried prunes are consistently ranked at the top for fruit sources, the absolute highest vitamin K content comes from leafy green vegetables like kale and spinach, not fruit.

For pure vitamin K concentration, vegetables—especially dark leafy greens—are far superior to fruits. However, fruits can still provide a valuable contribution to your overall intake.

Vitamin K is essential for blood clotting, helping wounds to heal properly. It also plays a key role in bone metabolism by supporting the creation of proteins needed for healthy bones.

Since vitamin K is fat-soluble, its absorption is improved when consumed with a source of dietary fat. Adding sliced avocado, nuts, or seeds to your fruit can help your body absorb it more efficiently.

Most fruits contain some level of vitamin K, but the amounts vary greatly. Some fruits, like kiwi, prunes, and blackberries, have notable amounts, while others, like bananas and oranges, have very little.

Yes, vitamin K can interfere with anticoagulant medications like warfarin. People on these medications should maintain a consistent intake of vitamin K, avoiding sudden, large changes. It is crucial to consult a doctor for personalized dietary advice.

Symptoms of a vitamin K deficiency, which is rare in healthy adults, can include easy bruising, nosebleeds, and a longer time for blood to clot. In severe cases, it can lead to more serious bleeding.