How Much Vitamin K is in 1 Cup of Cooked Spinach?

November 17, 2025 •

2 min read

According to nutrition data, a single cup of cooked, boiled, and drained spinach contains a massive 888.5 micrograms (mcg) of vitamin K. This makes a cup of cooked spinach an exceptional source, providing more than several times the daily recommended intake for most adults.

Quick Summary

One cup of cooked spinach is packed with approximately 888.5 mcg of vitamin K, significantly exceeding the daily recommended intake for adults. It details the nutrient's health benefits, compares it to raw spinach and other foods, and discusses considerations for those on specific medications.

Key Points

Nutrient Concentration: 1 cup of cooked spinach contains approximately 888.5 mcg of vitamin K, a significant amount due to the reduction in volume during cooking.
Exceeds Daily Needs: This amount provides well over 700% of the recommended Daily Value for vitamin K for most adults.
Supports Vital Functions: Vitamin K is essential for normal blood clotting, promoting strong bones, and protecting against arterial calcification.
Medication Interaction: Individuals on blood-thinning medication like warfarin must maintain a consistent vitamin K intake to avoid interfering with their treatment.
Absorption Boost: Since vitamin K is fat-soluble, cooking spinach with a bit of healthy fat, such as olive oil, can increase its absorption.
Variety of Sources: While spinach is a top source, other foods like kale, broccoli, and fermented products can also help meet vitamin K requirements.

The Vitamin K Powerhouse: Understanding Cooked Spinach

Spinach is celebrated for its nutritional profile, particularly its high vitamin K content. Cooking spinach concentrates its nutrients as the leaves wilt and reduce in volume. This is why a cup of cooked spinach provides such a significant amount of vitamin K compared to the same volume of raw spinach.

The Importance of Vitamin K for Health

Vitamin K is a vital fat-soluble vitamin involved in several bodily functions.

Blood Clotting: It is crucial for producing proteins that enable blood coagulation.
Bone Health: Vitamin K supports bone metabolism and is needed for proteins that build healthy bones.
Heart Health: Studies suggest vitamin K may help prevent arterial calcification, potentially lowering heart disease risk.

Types of Vitamin K

Vitamin K exists in two primary forms:

Vitamin K1 (Phylloquinone): Found mainly in plants like spinach.
Vitamin K2 (Menaquinone): Present in animal products, fermented foods, and gut bacteria, with benefits for bone and heart health.

Nutritional Comparison: Cooked vs. Raw Spinach

Cooking significantly impacts the vitamin K content per cup due to volume reduction.


Feature	1 Cup Cooked Spinach	1 Cup Raw Spinach
Vitamin K Content (mcg)	~888.5 mcg	~145 mcg
Percent DV (based on 120 mcg)	>700%	~121%
Volume	Compacted, dense portion	Light, leafy portion
Cooking Method	Boiled, sautéed, etc.	Uncooked, salad

Potential Considerations for High Vitamin K Intake

While beneficial for most, individuals taking anticoagulant medications like warfarin need to maintain consistent vitamin K intake. Large, sudden increases, such as from eating a lot of cooked spinach inconsistently, can interfere with these medications. Consulting a healthcare provider is essential in such cases.

The Impact of Preparation on Vitamin K

Preparation methods can affect vitamin K content and absorption:

Boiling and Draining: Concentrates vitamin K while potentially reducing some water-soluble vitamins.
Sautéing with Fat: Since vitamin K is fat-soluble, consuming it with a healthy fat can improve absorption.
Storage: Freshness and storage time can impact vitamin content. Frozen spinach is a good alternative.

Expanding Your High-Vitamin-K Diet

Besides cooked spinach, other foods are rich in vitamin K:

Leafy Greens: Kale, collard greens, and Swiss chard.
Cruciferous Vegetables: Broccoli and Brussels sprouts.
Fermented Foods: Natto is a notable source of vitamin K2.
Vegetable Oils: Soybean and canola oils contain vitamin K.

Conclusion: The Nutritional Power of Cooked Spinach

A cup of cooked spinach is exceptionally rich in vitamin K, providing around 888.5 mcg. This significant amount supports crucial functions like blood clotting and bone health. While those on blood thinners must manage their intake carefully, incorporating cooked spinach into a balanced diet is a great way for most people to boost their vitamin K. Learn more about Vitamin K on Healthline.

Note: The Daily Value for vitamin K is 120 mcg for men and 90 mcg for women (19+). A single cup of cooked spinach far exceeds these daily needs.

Frequently Asked Questions

A 1-cup serving of cooked spinach contains approximately 888.5 mcg of vitamin K, while 1 cup of raw spinach contains around 145 mcg. The cooking process concentrates the nutrients into a smaller, more dense volume.

The Adequate Intake (AI) for vitamin K is 120 mcg daily for men and 90 mcg daily for women aged 19 and older. A single cup of cooked spinach can provide more than enough to meet these recommendations.

For most healthy people, consuming high amounts of vitamin K from dietary sources is safe, as toxicity is very rare. The body quickly excretes any excess. However, those on specific medications like warfarin must be cautious and maintain a consistent intake.

A vitamin K deficiency can impair blood clotting, leading to symptoms like easy bruising, excessive bleeding, and slow wound healing. It can also contribute to poor bone development and osteoporosis over time.

No, cooking does not destroy vitamin K. While some water-soluble vitamins might be lost, the concentration of vitamin K increases as the spinach wilts and its volume decreases, resulting in a much higher content per cup.

Yes. Vitamin K plays a crucial role in blood clotting, which can interfere with the effectiveness of anticoagulant medications like warfarin. Patients on these drugs must consult their doctor to manage their intake carefully and consistently.

Other excellent sources of vitamin K include kale, collard greens, turnip greens, broccoli, Brussels sprouts, cabbage, and fermented foods like natto.