How Much Vitamin K Is in a Cup of Greens?

January 3, 2026 •

4 min read

According to Healthline, a single cup of cooked spinach can provide over 700% of the recommended daily intake of vitamin K for adults. This fact highlights just how significant the amount can be when considering how much vitamin K is in a cup of greens.

Quick Summary

A single cup of leafy greens is an excellent source of vitamin K, though the amount varies significantly based on the type of green and whether it is cooked or raw. Cooked greens typically contain more vitamin K per cup due to water loss during the cooking process. Key greens include spinach, kale, collards, and mustard greens, which all offer a substantial dose of this crucial nutrient for blood clotting and bone health.

Key Points

Significant amounts: A single cup of greens, especially when cooked, can contain several hundred micrograms of vitamin K, far exceeding the daily recommended intake.
Cooking concentrates vitamin K: Cooked greens have a higher vitamin K content per cup than raw greens because the cooking process reduces volume and concentrates nutrients.
Spinach and kale are powerhouses: Cooked spinach and kale are among the richest sources, offering over 700% and 900% of the daily value per cooked cup, respectively.
Fat-soluble absorption: To maximize the absorption of vitamin K, consume greens with a healthy fat source, like olive oil.
Crucial for blood and bones: Vitamin K is vital for proper blood clotting and supports bone metabolism, helping to maintain strong bones.
Warfarin users must be consistent: Those on blood thinners like Warfarin must maintain a consistent daily intake of vitamin K-rich foods to avoid interference with their medication.

Why Is Vitamin K So Important?

Vitamin K is a fat-soluble vitamin essential for several critical bodily functions. Its two primary forms are phylloquinone (K1), found mainly in plant foods, and menaquinones (K2), found in animal products and fermented foods. The K1 from leafy greens is a major dietary source for many people.

The Functions of Vitamin K

Blood Clotting: Vitamin K acts as a co-factor for synthesizing proteins required for blood coagulation. Without enough vitamin K, uncontrolled bleeding can occur.
Bone Health: It helps regulate calcium levels in bones, which is important for preventing osteoporosis and strengthening bone tissue.
Cardiovascular Health: Some evidence suggests vitamin K may help prevent the calcification of arteries, though more research is needed.

How Preparation Affects Vitamin K Content

One of the most significant factors influencing how much vitamin K is in a cup of greens is preparation method. The primary reason cooked greens contain more vitamin K per cup than raw greens is a difference in volume. Cooking causes greens to wilt and lose water, which concentrates their nutrients into a smaller, denser portion. For instance, it takes a much larger volume of raw spinach to produce a single cup of cooked spinach.

Raw vs. Cooked Vitamin K in Greens

While cooking does not destroy vitamin K, it makes the vitamin content more concentrated per cup. It is also important to note that vitamin K is a fat-soluble vitamin. Therefore, consuming greens with a small amount of fat, such as olive oil, can help increase the body's absorption of the vitamin.

Deep Dive: Vitamin K Content in Popular Greens

Here is a closer look at the vitamin K content in some of the most common leafy greens:

Spinach: A cup of raw spinach provides approximately 145 mcg of vitamin K. However, a cup of cooked, boiled spinach can contain a remarkable 888 mcg due to the concentrated nature.
Kale: Often called a 'superfood,' kale lives up to its reputation for vitamin K. A cup of raw kale contains around 547 mcg, while a cup of cooked kale can offer over 1,100 mcg.
Collard Greens: These hearty greens are another top-tier source. One cup of cooked collard greens provides a substantial 1,059 mcg of vitamin K.
Mustard Greens: Known for their peppery taste, a cup of cooked mustard greens delivers about 830 mcg of vitamin K.
Turnip Greens: A cup of cooked turnip greens contains roughly 529 mcg of the vitamin.
Swiss Chard: A cup of raw Swiss chard contains about 316 mcg of vitamin K, while a cup of cooked chard provides around 572 mcg.

Comparison of Greens: Vitamin K Content (mcg per cup)

This table provides a clear comparison of the vitamin K content in one-cup servings of various greens, highlighting the difference between raw and cooked preparation.


Green	Preparation	Vitamin K (mcg) per Cup	% of Adult Daily Value (approx.)*
Kale	Raw	547	456%
Kale	Cooked (frozen)	1,146	955%
Spinach	Raw	145	121%
Spinach	Cooked	888	740%
Collard Greens	Cooked	1,059	882%
Mustard Greens	Cooked	830	692%
Turnip Greens	Cooked	529	441%
Swiss Chard	Raw	316	263%
Swiss Chard	Cooked	572	477%

*Based on the Adequate Intake (AI) of 120 mcg for adult men and 90 mcg for adult women.

How to Incorporate More Greens into Your Diet

Increasing your vitamin K intake from greens can be simple and delicious. Here are a few ideas:

Salads: Create a vibrant salad base with a cup of raw spinach, kale, or Swiss chard. Add a vinaigrette with olive oil to boost absorption.
Smoothies: Blend a handful of spinach or kale into your morning smoothie. The taste is easily masked by fruits.
Sautéed Sides: Quickly sauté cooked spinach, mustard greens, or collards with garlic and olive oil for a nutrient-dense side dish.
Soups and Stews: Add a generous amount of greens to soups and stews near the end of cooking for an easy nutritional boost.
Pasta Dishes: Stir wilted spinach or chard into pasta sauces for added color and vitamins.

Important Considerations for Vitamin K Intake

While high vitamin K intake from greens is beneficial for most people, those on certain medications, particularly blood-thinning medication like Warfarin, need to maintain a consistent intake. Large, sudden fluctuations in vitamin K can interfere with medication efficacy. If you are on blood thinners, you should discuss your diet with a doctor or dietitian to manage your vitamin K levels consistently. It is not necessary to avoid greens, but rather to eat them in a steady, predictable pattern.

Conclusion: The Unmatched Value of Leafy Greens

In summary, leafy greens are a phenomenal source of dietary vitamin K. For most people, a single cup of cooked greens, like spinach or kale, provides well over the daily recommended amount, making it effortless to meet nutritional needs. Whether you prefer them raw in a salad or cooked in a warm dish, incorporating a variety of greens into your diet offers a powerful boost of this essential nutrient, promoting better blood clotting and long-term bone health. Always remember that combining greens with a little healthy fat will enhance absorption, helping your body get the most out of every bite.

For more detailed nutritional information on hundreds of foods, you can visit the USDA FoodData Central website.

Frequently Asked Questions

Among commonly consumed greens, cooked kale and cooked collard greens are exceptionally high in vitamin K, often providing over 1,000 mcg per cup.

For maximum vitamin K per cup, cooked greens are more potent because water loss during cooking concentrates the nutrients. However, consuming greens either way is highly beneficial.

No adverse effects have been associated with high vitamin K intake from food sources, as the body excretes excess amounts relatively quickly. The risk of toxicity is very low.

No, the vitamin K content varies significantly between different types of greens. For example, cooked spinach has a different amount than cooked turnip greens.

Since vitamin K is a fat-soluble vitamin, pairing your leafy greens with a healthy source of fat, such as olive oil or avocado, can increase its absorption.

The Adequate Intake (AI) for vitamin K is 120 mcg per day for adult men and 90 mcg per day for adult women.

For individuals on blood-thinning medications like Warfarin, a consistent daily intake of vitamin K is crucial to maintain the drug's effectiveness and prevent dangerous fluctuations in blood coagulation.