How much vitamin K2 is in pork?

January 3, 2026 •

3 min read

Recent studies have confirmed that all pork products contain measurable amounts of vitamin K2, specifically the MK-4 menaquinone, an essential nutrient often overlooked. However, the concentration of this fat-soluble vitamin varies significantly between different cuts and processing methods.

Quick Summary

Pork is a reliable source of the fat-soluble vitamin K2, particularly the MK-4 form, with concentrations linked directly to fat content. Fatty cuts and processed meats like sausage and spareribs contain notably higher levels than leaner options. The pig's diet and living conditions also influence the overall K2 content.

Key Points

Rich Source: Pork contains measurable amounts of the fat-soluble vitamin K2, primarily in the MK-4 form.
Fat Content Is Key: The level of vitamin K2 is directly proportional to the fat content, with fattier cuts containing significantly more of the nutrient.
Top Cuts: Processed products like sausage and fatty cuts such as St. Louis-style spareribs are among the highest sources of K2 in pork.
Stable During Cooking: Research indicates that the vitamin K2 content in pork is stable during the cooking process, so you don't lose the nutrient when preparing it.
Animal Diet Matters: Pasture-raised pork may offer higher K2 levels due to the pig's diet and ability to convert K1 from green plants into MK-4.
Supports Calcium Regulation: The MK-4 found in pork is important for activating proteins that regulate calcium, directing it to bones and teeth.

The Essentials of Vitamin K2

Vitamin K2, or menaquinone, is a fat-soluble vitamin crucial for several key bodily functions, distinct from its counterpart, vitamin K1. While K1, found primarily in leafy greens, is essential for blood clotting, K2 plays a vital role in regulating calcium deposition. It activates specific proteins, like osteocalcin and Matrix Gla protein (MGP), that help direct calcium to where it's needed (bones and teeth) and away from where it can be harmful (arteries and soft tissues). This makes it a significant nutrient for supporting bone strength and cardiovascular health.

The MK-4 Menaquinone in Pork

The vitamin K2 found in animal-based foods like pork is primarily the short-chain menaquinone-4 (MK-4). This form is synthesized by animals from vitamin K1 or, in many cases, from menadione (synthetic K3) added to their feed. Unlike the longer-chain menaquinones (like MK-7) found in fermented foods, the MK-4 in pork is concentrated in fatty cuts and organ meats.

Why Fat Content Matters for K2 Levels

Since vitamin K2 is a fat-soluble vitamin, its concentration is directly linked to the fat content of the meat. This means that cuts with higher levels of fat will naturally contain more K2. This is a critical factor when choosing pork products for their nutritional benefits. For example, a study found that the total vitamin K2 content of processed pork products increased with their fat content. Similarly, fatty cuts like spareribs contain significantly more K2 than leaner options like pork tenderloin.

The Impact of Animal Diet and Lifestyle

The quality of the pig's diet and its living conditions can also influence the resulting vitamin K2 content. For instance, pasture-raised animals often consume more green plants, which contain vitamin K1. They can then convert this K1 into MK-4, which is stored in their fatty tissues and organs. This suggests that pork from pigs raised in more natural, pasture-based environments may offer a richer source of K2 compared to those from confinement operations. Studies have also shown that pigs eating certain fermented foods can acquire specific menaquinone variants.

Table: Comparing Vitamin K2 in Different Foods


Food (per 100 grams)	Vitamin K2 (mcg)	Source	Type of K2	Notes
Goose Liver Pâté	369.0		MK-4	One of the richest sources
Natto (Fermented Soy)	1,062.0		MK-7	Exceptionally high concentration
Pork Sausage	383.0		MK-4, MK-10, MK-11	Concentration depends on fat content
Pork Chops (pasture-raised)	75.0		MK-4	Good source of K2
Beef Liver	106.0		MK-4	Highly nutrient-dense
Chicken Wings	60.0		MK-4	Contains a respectable amount
Bacon	35.0		MK-4	Contains K2, fat content is key
Egg Yolk	32.0		MK-4	Levels higher in pasture-raised eggs

Conclusion: Maximizing Your K2 Intake from Pork

Pork is a valuable and readily available source of vitamin K2, particularly the MK-4 form, which plays a critical role in bone and heart health. The concentration of this fat-soluble nutrient is heavily influenced by the cut's fat content and the animal's diet. While fermented foods like natto contain exceptionally high levels of a different K2 type (MK-7), incorporating fatty cuts of pork and certain processed pork products into a balanced diet is an effective way to boost your MK-4 intake. For the most concentrated amounts, consider pasture-raised options and fattier parts like ribs or sausage. However, it's important to remember that a balanced diet and overall healthy lifestyle are key to maximizing the benefits of any single food source. For more detailed research, refer to this Tufts University study on pork menaquinone content.

Disclaimer: This information is for educational purposes only and is not medical advice. Individuals on blood-thinning medications like warfarin should consult a healthcare professional before significantly altering their vitamin K intake.

Frequently Asked Questions

The highest concentrations of vitamin K2 in pork are found in fattier cuts and processed products. According to studies, St. Louis-style spareribs and pork sausage contain significantly higher amounts of K2 compared to leaner cuts like tenderloin.

Yes, vitamin K2 is a fat-soluble vitamin, so it is stored in the fat of animals. This means that the fattier cuts of pork, such as ribs and sausage, will have a higher concentration of K2 than very lean cuts.

No, research has shown that the menaquinone (K2) content in pork is stable during cooking. You can cook pork normally without worrying about losing this important nutrient.

While both pork and beef contain MK-4, the concentration varies by cut. Pork liver and fatty pork products generally contain more K2 than comparable beef products, though beef liver is a more potent source than pork liver.

Vitamin K1 (phylloquinone) is found in plant foods like leafy greens and is involved in blood clotting. The vitamin K2 (menaquinone) in pork is primarily the MK-4 form, which is involved in regulating calcium metabolism for bone and heart health.

Yes, pasture-raised pigs consume a diet rich in vitamin K1 from green plants, which their bodies then convert into MK-4 and store in fat. This can result in higher vitamin K2 content in the meat compared to pigs raised on grain-fed diets.

While pork is a valuable source, a balanced diet including other K2-rich foods is recommended. Other animal sources like egg yolks and grass-fed dairy, as well as fermented foods like natto, also provide significant amounts of K2.