How much vitamin K2 is in 5 eggs?

January 6, 2026 •

3 min read

The vitamin K2 content in eggs can vary dramatically, with studies showing an egg yolk can contain anywhere from 46 to 192 micrograms of the nutrient. This means that the total amount of vitamin K2 in 5 eggs depends entirely on the hens' diet and farming practices. For health-conscious consumers, understanding these differences is crucial for maximizing their intake.

Quick Summary

The quantity of vitamin K2 in 5 eggs varies significantly based on farming methods, with pasture-raised hens producing eggs containing substantially higher levels due to their diet. The yolk contains the majority of the K2, primarily the MK-4 form, which supports bone and heart health.

Key Points

Significant Range: The amount of vitamin K2 in 5 eggs varies substantially, from under 25 mcg in conventional eggs to potentially hundreds of mcg in pasture-raised eggs.
Diet Matters: The hen's diet is the primary factor affecting K2 levels; pasture-raised hens produce eggs with higher amounts due to their forage intake.
MK-4 Form: Eggs contain the MK-4 variant of vitamin K2, which is highly bioavailable and important for bone and heart health.
Yolk Concentration: Vitamin K2 is found almost exclusively in the fatty yolk of the egg, not the white.
Health Benefits: Consuming K2 from eggs helps direct calcium to bones, preventing it from depositing in arteries.
Informed Choices: Opting for pasture-raised, free-range, or fortified eggs is the best way to ensure higher vitamin K2 intake.

The Surprising Variability of Vitamin K2 in Eggs

The amount of vitamin K2, specifically the MK-4 variant, found in eggs is not consistent across all products. Unlike the predictable nutrition of many packaged foods, the K2 content in eggs is directly influenced by the hen's diet and environment. This makes it challenging to give a single, definitive answer to the question of how much vitamin K2 is in 5 eggs. The key determinant is the chicken's access to green forage, which contains high levels of vitamin K1. Hens are able to convert this K1 into K2 (MK-4), storing it in the yolk. Consequently, eggs from pasture-raised hens who consume grass and insects contain considerably more vitamin K2 than those from conventionally raised hens fed industrial grain-based diets.

The K2 Calculation: Pastured vs. Conventional Eggs

Based on a study cited by Dr. Kiltz, a single egg yolk from a pasture-raised hen can contain between 46 and 192 micrograms (mcg) of vitamin K2. This represents a significant range, but we can use the conservative side for a baseline estimate. Based on this data, a serving of 5 eggs could provide anywhere from 230 to 960 mcg of K2. For comparison, the National Institutes of Health indicates a large hard-boiled egg contains about 4 mcg of MK-4, reflecting a lower-end, likely conventional, egg.

To illustrate the difference, let's consider a practical comparison:


Feature	Pasture-Raised Eggs	Conventional Eggs
Hen's Diet	Grass, insects, and varied forage	Grain-based industrial feed
K2 Content (per yolk)	High (e.g., 46-192 mcg)	Low (e.g., as low as 4 mcg per large egg)
K2 in 5 Eggs	Potentially hundreds of mcg	Less than 25 mcg
Yolk Color	Typically deeper, richer orange	Lighter yellow
Cost	Generally higher	Generally lower

Why MK-4 from Eggs Matters

Vitamin K2 (MK-4) is essential for activating two key proteins: osteocalcin, which binds calcium to your bones and teeth, and matrix GLA protein, which prevents calcium from depositing in soft tissues like arteries and kidneys. This function is critical for both skeletal health and cardiovascular protection. The MK-4 form, which is what is found in animal products like eggs, is particularly bioavailable and distributed throughout the body's tissues.

Here are some of the key benefits associated with sufficient vitamin K2 intake, which can be supported by consuming high-quality eggs:

Bone Health: By directing calcium to the bones, K2 helps increase bone density and reduce fracture risk.
Cardiovascular Health: It plays a vital role in preventing arterial calcification, a major risk factor for heart disease.
Dental Health: Activating osteocalcin helps promote the calcification of dental tissue, leading to stronger teeth.
Cognitive Function: Emerging research suggests a role for vitamin K2 in brain health and function.

Factors Influencing K2 Content

Apart from the hen's primary diet, several other factors can affect the final vitamin K2 concentration in eggs:

Dietary Fortification: Some chicken feeds are fortified with synthetic vitamin K3, which the hen can convert to K2. A feeding trial showed that K-biofortified eggs could double the vitamin K content.
Time of Year: The nutrient content of grass varies seasonally, which can subtly influence the K2 levels in eggs from pasture-raised birds.
Cooking Method: While vitamin K2 is relatively stable, extended high-heat cooking may cause minor losses, although these are typically not significant.
Egg Part: Vitamin K2 is a fat-soluble vitamin and is found almost exclusively in the yolk, with undetectable amounts in the egg white.

Making an Informed Choice

To maximize the vitamin K2 intake from eggs, the choice of eggs is paramount. If sourcing pasture-raised eggs is not feasible, options like organic, free-range, or enriched eggs are better than conventional varieties. Always check the label for specifics on the hen's diet and environment. For those with limited access, combining eggs with other K2-rich foods, such as certain cheeses or grass-fed butter, can also help meet daily needs.

Conclusion

While a precise figure for the amount of vitamin K2 in 5 eggs is impossible to provide without knowing the source, it is clear that pasture-raised eggs offer a far superior nutritional profile. The difference can be a significant multiple, with 5 pasture-raised eggs potentially containing hundreds of micrograms of K2 (MK-4), a form vital for bone and heart health. To reliably boost your intake of this crucial vitamin, prioritizing high-quality, pasture-raised eggs is the most effective dietary strategy.

For more detailed information on vitamin K and its functions, refer to the National Institutes of Health Fact Sheet.

Frequently Asked Questions

Yes, vitamin K2 is a fat-soluble vitamin found almost entirely in the fatty egg yolk. The egg white contains negligible to undetectable amounts of this nutrient.

To get eggs with higher vitamin K2 content, look for pasture-raised eggs. These come from hens that forage on grass and insects, which boosts their K2 levels. Labels such as 'pasture-raised' or 'forage-fed' are good indicators.

Vitamin K2 is relatively heat-stable, so typical cooking methods like boiling, frying, or scrambling do not cause significant losses. You will still retain the majority of the vitamin K2 in your eggs after cooking.

Yes, MK-4 is the form found in animal products like eggs and meat. MK-7 is produced by bacteria and primarily found in fermented foods like natto. Both forms are beneficial, but their sources and bioavailability differ.

While it varies, a conventional large egg is considered a poor source of K2 compared to pasture-raised options. Some data suggests a large hard-boiled egg provides only about 4 mcg of MK-4.

The K2 in eggs activates proteins that help regulate calcium metabolism. This process directs calcium toward bones and teeth for strengthening while keeping it out of soft tissues like arteries.

While high-quality, pasture-raised eggs can be a significant source of K2, dietary experts recommend a variety of K2-rich foods for a balanced intake. Combining eggs with other sources like grass-fed butter and certain cheeses can ensure more consistent intake.

Some eggs are sold as 'enriched' or 'biofortified', indicating that the hens' feed was supplemented with vitamins. Studies have shown this can increase the total vitamin K content, including K2, compared to conventional eggs.