How Much Vitamin K is in Extra Virgin Olive Oil? A Comprehensive Guide

December 19, 2025 •

5 min read

According to USDA data, one tablespoon of extra virgin olive oil contains approximately 8.13 micrograms of vitamin K, which is roughly 7% of the Daily Value. While not a primary source like leafy greens, knowing how much vitamin K is in extra virgin olive oil provides important context for its overall nutritional profile.

Quick Summary

One tablespoon of extra virgin olive oil contains about 8.13 micrograms of vitamin K, a modest amount supporting blood clotting and bone health. This healthy fat also enhances the absorption of vitamin K from other foods.

Key Points

Modest Source: One tablespoon of extra virgin olive oil contains approximately 8.13 mcg of vitamin K, accounting for about 7% of the Daily Value.
Assists Absorption: The healthy fats in EVOO are crucial for the efficient absorption of fat-soluble vitamin K from other foods, particularly leafy greens.
Health Benefits: The vitamin K in EVOO contributes to key bodily functions like blood clotting and maintaining strong, healthy bones.
Supportive Role: Compared to nutrient-dense foods like spinach, EVOO is a supportive, rather than primary, source of vitamin K.
Rich in Antioxidants: While containing vitamin K, EVOO's major health advantages come from its monounsaturated fats and powerful antioxidant polyphenols.
Versatile Use: Using EVOO in salad dressings or for lightly sautéing vegetables is an effective way to leverage its health benefits and improve vitamin absorption.

Extra virgin olive oil (EVOO) is celebrated globally for its rich content of heart-healthy monounsaturated fats and powerful antioxidants. However, a lesser-known component of its nutritional makeup is vitamin K, an essential fat-soluble nutrient. While EVOO isn't a powerhouse of this vitamin, it plays a supportive role in a balanced diet, especially in how your body processes other vitamin K-rich foods. This guide delves into the specific amount of vitamin K found in EVOO, its function in the body, and how this popular oil fits into a broader nutrient strategy.

The Vitamin K Content in Extra Virgin Olive Oil

When examining the nutritional facts of extra virgin olive oil, the amount of vitamin K per serving is relatively small but notable. Per one tablespoon (about 13.5 grams), EVOO provides an average of 8.13 micrograms (mcg) of vitamin K. For reference, this contributes approximately 7% of the recommended daily value (DV) based on a 2,000-calorie diet.

It's important to distinguish this from the vitamin K content of other oils or foods. While some sources may cite higher figures for larger quantities (e.g., 60 mcg per 100 grams of EVOO, depending on cultivar), the per-tablespoon measurement is most practical for dietary planning. In contrast to powerhouse sources like spinach or kale, which can contain well over 100 mcg per cup, EVOO serves as a helpful, but not primary, contributor. The gentle, cold-pressed extraction process of extra virgin olive oil preserves its natural nutrient profile, including this fat-soluble vitamin.

What is Vitamin K and Why is it Important?

Vitamin K is a group of fat-soluble vitamins that are crucial for several bodily functions. The two main forms are vitamin K1 (phylloquinone), primarily found in plant sources, and vitamin K2 (menaquinone), found in animal products and fermented foods. The vitamin K found in EVOO is phylloquinone. This nutrient is essential for:

Blood Clotting: Vitamin K is vital for activating several proteins involved in the coagulation process, which helps blood to clot properly and prevents excessive bleeding.
Bone Health: It plays a key role in bone metabolism by activating proteins, such as osteocalcin, which binds calcium and helps mineralize the bones.
Cardiovascular Health: Some research indicates that vitamin K helps prevent the buildup of calcium in arteries, thereby reducing arterial calcification and supporting heart health.

Extra Virgin Olive Oil and Enhanced Nutrient Absorption

One of the most significant roles EVOO plays concerning vitamin K is enhancing its absorption. Since vitamin K is fat-soluble, it is best absorbed by the body when consumed with dietary fat. When you use extra virgin olive oil as a dressing on a vitamin K-rich salad of spinach or kale, you are creating an optimal environment for absorption. The monounsaturated fats in EVOO act as a carrier, helping your body more efficiently utilize the phylloquinone from the vegetables. This synergy highlights the importance of using EVOO not just for its own nutrients, but also for its ability to boost the nutritional value of other foods.

Comparison of Vitamin K in Common Cooking Oils


Oil Type	Vitamin K per 1 Tbsp (approx.)	Primary Fat Profile	Notes
Extra Virgin Olive Oil	8.1 mcg	Mostly Monounsaturated	Best for low-to-medium heat; good source of antioxidants
Canola Oil	10 mcg	Mostly Monounsaturated	A slightly higher vitamin K content but a less complex flavor profile.
Soybean Oil	25 mcg	Mostly Polyunsaturated	High in vitamin K, but often heavily refined and lacks EVOO's antioxidants.
Avocado Oil	Low/Modest (varies)	Mostly Monounsaturated	Higher smoke point, but less vitamin K than EVOO in some reports.

How to Incorporate Extra Virgin Olive Oil into a Vitamin K-Rich Diet

Beyond drizzling it on salads, here are several ways to use EVOO to boost your vitamin K intake and absorption:

Vinaigrettes: Create a simple dressing with EVOO, lemon juice, and herbs for dark, leafy greens like kale and spinach.
Sautéing Vegetables: Lightly sauté vegetables like broccoli or Brussels sprouts in EVOO to enhance their vitamin K bioavailability.
Finishing Oil: Drizzle EVOO over grilled asparagus or baked sweet potatoes after cooking to add flavor and healthy fats.
Marinades: Use an EVOO-based marinade for meats or vegetables, allowing the flavors and nutrients to penetrate.

Conclusion

While it's not a primary source of vitamin K, extra virgin olive oil provides a modest, yet beneficial, amount of this essential nutrient per serving. More importantly, its role as a healthy fat enhances the absorption of the significant vitamin K found in leafy green vegetables, making it an excellent addition to a balanced diet. Combining EVOO with other vitamin K-rich foods is a simple and effective strategy for supporting blood clotting, bone health, and overall cardiovascular wellness. This liquid gold offers more than just flavor; it's a valuable component for a nutrient-rich and healthy lifestyle.

Additional Nutrients in EVOO

Extra virgin olive oil is also a rich source of other beneficial compounds, including:

Vitamin E: A powerful antioxidant that protects cells from damage.
Polyphenols: Antioxidant and anti-inflammatory compounds that contribute to EVOO's distinct flavor and health benefits.
Oleic Acid: The primary monounsaturated fatty acid in EVOO, known for its heart-healthy properties.

Factors Affecting Vitamin K Content

The amount of vitamin K in olive oil can vary slightly based on several factors:

Olive Cultivar: The specific variety of olive used to make the oil can influence its nutritional makeup.
Harvest Time: The ripeness of the olives at harvest can affect the concentration of various nutrients, including vitamins.
Processing: The cold-pressed method used for extra virgin olive oil helps preserve nutrient integrity compared to refined oils.

Final Thoughts on How Much Vitamin K is in Extra Virgin Olive Oil

Incorporating extra virgin olive oil into your meals is an excellent way to enjoy not only its rich flavor but also its wide array of health benefits. While its vitamin K contribution is modest compared to green vegetables, it plays a crucial role in nutrient absorption, making it a valuable dietary component for optimizing your intake of this essential vitamin. By pairing EVOO with other nutrient-dense foods, you can maximize your body's ability to reap the benefits of vitamin K and maintain optimal health.

Frequently Asked Questions

No, extra virgin olive oil is not considered a significant source of vitamin K when compared to foods like leafy green vegetables. However, it does contain a modest amount—about 8.13 mcg per tablespoon, or 7% of the Daily Value.

Vitamin K is a fat-soluble vitamin, meaning it requires fat for proper absorption into the body. When you consume extra virgin olive oil with vitamin K-rich foods like salads, its healthy fats act as a carrier, significantly improving your body's ability to absorb the vitamin from the vegetables.

Canola oil contains slightly more vitamin K per tablespoon (around 10 mcg) than extra virgin olive oil (around 8.13 mcg). However, EVOO is generally preferred for its higher antioxidant content and less processed nature.

The vitamin K in olive oil, while modest in amount, contributes to essential bodily functions. These include promoting proper blood clotting and activating proteins that aid in bone mineralization, both crucial for maintaining healthy bones.

It is not recommended to rely solely on olive oil for your vitamin K intake. A balanced diet including a variety of food sources, especially green leafy vegetables like spinach, kale, and broccoli, is necessary to meet your daily vitamin K needs.

Since vitamin K is fat-soluble, it is relatively stable under normal cooking conditions. However, excessive heat, such as that used for deep frying, can potentially degrade some nutrients and beneficial compounds in olive oil.

In addition to vitamin K, extra virgin olive oil is a rich source of other beneficial nutrients. It is particularly known for its high content of vitamin E, healthy monounsaturated fats (mainly oleic acid), and potent antioxidants called polyphenols.