How Much K2 is in Yogurt? A Comprehensive Breakdown

November 15, 2025 •

4 min read

The amount of vitamin K2 in yogurt can vary significantly depending on the fat content and fermentation process. This variability means that while some yogurts can contribute to your intake, others may offer minimal or undetectable amounts of this fat-soluble vitamin.

Quick Summary

The quantity and type of K2 in yogurt depend largely on its fat content and bacterial cultures. Full-fat and certain fermented yogurts offer more menaquinones, while fat-free versions are poor sources, often containing minimal to no K2.

Key Points

Fat Matters: The amount of K2 in yogurt is directly tied to its fat content, with full-fat versions providing significantly more than low-fat or fat-free varieties.
MK Variety: Yogurt contains various forms of K2, known as menaquinones (MKs). Both MK-4 (from milk fat) and other types (like MK-9) produced by bacteria are present.
Inconsistent Levels: The exact quantity of K2 varies greatly between different yogurt products and brands due to differences in bacterial cultures and manufacturing processes.
Modest Source: While a good contributor, yogurt is a modest source of K2 compared to other fermented foods like natto or aged cheeses, which contain much higher concentrations.
Calcium Traffic Director: K2 in yogurt and other foods is crucial for activating proteins that direct calcium to your bones and away from your arteries, supporting both bone and heart health.
Diversify Your Diet: For a consistent and higher intake of K2, it's best to include a range of food sources beyond just yogurt, such as specific cheeses, fermented soybeans, and grass-fed butter.

The Variable Levels of Vitamin K2 in Yogurt

Vitamin K is a fat-soluble nutrient essential for bone and cardiovascular health. It comes in two primary forms: K1 (found in leafy greens) and K2, or menaquinone (MK). Yogurt and other fermented dairy products are known to contain vitamin K2, but the actual amount is not standardized and depends on several factors. Scientific studies reveal a wide range of values, largely determined by the product's fat content and the specific bacterial cultures used during fermentation. For instance, a study published in PMC indicated that full-fat yogurts can contain low single-digit microgram amounts of K2 per 100g, while skimmed versions contain virtually none. In contrast, some studies have reported higher levels of specific menaquinones in yogurt, illustrating the immense variation. This means that while yogurt can be a modest source of K2, it is not consistently reliable across all products.

The Two Primary Forms of Vitamin K2 in Yogurt

When discussing vitamin K2 in yogurt, it's important to differentiate between its forms, specifically MK-4 and MK-7.

MK-4: This menaquinone is primarily found in animal products, including the fat of dairy from grass-fed cows. Studies suggest that yogurt can contain some MK-4, but its levels can vary widely. MK-4 has a shorter half-life in the body compared to MK-7.
MK-7 and other long-chain menaquinones: These are produced by bacteria and are often associated with fermented foods. While natto (fermented soybeans) is the most famous source of MK-7, certain fermented dairy products like some cheeses contain MK-7, MK-8, and especially MK-9 and MK-10. Different yogurt bacteria produce varying MK types and amounts, leading to product-specific differences in the K2 profile.

The Crucial Role of Fat Content

Since vitamin K2 is a fat-soluble vitamin, its presence in dairy products is directly linked to fat content.

Full-fat yogurt: Because K2 is stored in the fat of dairy products, full-fat or whole milk yogurt contains more K2 than its lower-fat alternatives. This makes it a better choice for those seeking to maximize K2 intake from yogurt.
Reduced-fat and fat-free yogurt: As the fat content is removed or reduced, so too are the levels of K2. Some studies show that fat-free yogurts can have undetectable levels of K2. For this reason, those focusing on K2 intake should be mindful of the type of yogurt they select.

Comparing K2 Levels: Yogurt vs. Other Foods

To put yogurt's K2 contribution into perspective, it's helpful to compare it with other rich food sources. While yogurt can be a source, it's not the most concentrated, especially compared to foods like natto. The following table provides a comparison based on available research data.


Food (per 100g)	Vitamin K2 (µg)	Primary Menaquinone Forms	Source Notes
Natto	939-1103	MK-7	Japanese fermented soybeans
Hard Cheeses (e.g., Gouda)	~74-282	MK-9, MK-10	Levels vary significantly by type
Soft Cheeses (e.g., Camembert)	~56-68	MK-8, MK-9	Wide variation exists
Full-fat Yogurt (U.S.)	~4.6	MK-4, MK-9, MK-11	Based on research of U.S. dairy
Full-fat Yogurt (Netherlands)	0.9	MK-4, MK-5, MK-8	Data from Wikipedia table citing specific origin
Skimmed Yogurt	0.1 or Undetectable	MK-8 or not detected	Much lower due to lack of fat
Full-fat Milk (U.S.)	38.1	MK-9, MK-11, MK-4	K2 is primarily in milk fat
Goose Liver Pâté	369	MK-4	Rich animal source

The Importance of Vitamin K2 for Health

Adequate vitamin K2 intake is critical for proper calcium metabolism. It activates proteins like osteocalcin, which helps bind calcium to the bone matrix, and Matrix Gla Protein (MGP), which inhibits calcium from depositing in soft tissues like arteries. Paired with vitamin D, which aids in calcium absorption, K2 ensures calcium is directed to the bones and teeth where it's needed, preventing its accumulation in arteries. This synergy is vital for maintaining bone mineral density and cardiovascular health. For individuals on a standard Western diet, obtaining enough K2 can be challenging due to limited consumption of fermented foods like natto and the shift towards lower-fat dairy products. This is where a variety of K2-rich foods, and potentially supplementation, come into play.

For more in-depth information on the different forms and functions of vitamin K, the National Institutes of Health provides a comprehensive fact sheet for professionals [https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/].

Conclusion

So, how much K2 is in yogurt? The answer is: it varies. Full-fat yogurt offers a modest amount, particularly in the MK-4 form derived from animal fat and other MKs from bacterial action. Fat-free versions contain significantly less. While yogurt can be a convenient source, it is not the most concentrated, and relying solely on it is not recommended for meeting optimal K2 needs. For a robust intake, diversifying your diet to include a variety of fermented foods (especially natto), certain cheeses, and grass-fed animal products is a more effective strategy.

Frequently Asked Questions

Not necessarily. Research indicates that the K2 content in Greek yogurt is primarily influenced by its fat content, similar to regular yogurt. Therefore, a full-fat Greek yogurt will likely have more K2 than a fat-free one, but not inherently more than a full-fat regular yogurt.

Full-fat yogurt, particularly varieties made with specific bacterial cultures, will contain the highest vitamin K2. The K2 is stored in the milk fat, so choosing full-fat dairy is key to maximizing intake from this source.

It is unlikely. While full-fat yogurt contributes to your K2 intake, the levels are generally lower than in other rich sources like natto or hard cheeses. For optimal levels, it is best to consume a variety of K2-rich foods.

Yes, but the impact is variable. The bacteria used in fermentation can synthesize menaquinones, but the amount and type produced depend on the specific bacterial strain. Some fermented products like natto are excellent producers of MK-7, while yogurt tends to have lower, more varied levels.

No, the forms of K2 differ. Natto is a potent source of MK-7, which has a long half-life and high bioavailability. Yogurt primarily contains MK-4 from milk fat and other menaquinones like MK-9 synthesized by bacteria, which may have different properties.

Yes. The K2 content in animal products, including dairy, is dependent on the animal's diet. Grass-fed cattle produce milk with higher levels of MK-4 than those fed grains or soy, resulting in more K2 in their dairy products.

The K2 in yogurt activates proteins that ensure calcium is properly utilized in the body. Specifically, it helps direct calcium into your bones and teeth while preventing it from accumulating in your arteries and other soft tissues.