Is Chana Rich in Vitamin K? A Closer Look at Chickpea Nutrition

January 5, 2026 •

3 min read

According to nutritional data, a one-cup serving of cooked chana (chickpeas) provides a small but notable amount of vitamin K, around 6.56 mcg, which is not considered a rich source when compared to leafy greens. This legume is instead primarily valued for its high content of protein, fiber, and other minerals.

Quick Summary

Chana, also known as chickpeas, contains a modest amount of vitamin K, far less than leafy green vegetables, and is therefore not considered a rich source. Its primary nutritional benefits come from its high levels of protein, dietary fiber, folate, and minerals.

Key Points

Moderate Source of Vitamin K: Chana is not rich in vitamin K, providing only a small amount compared to leafy greens.
Rich in Protein and Fiber: Chickpeas are an excellent source of plant-based protein (14.5g per cup cooked) and dietary fiber (12.5g per cup cooked), which supports digestion and satiety.
Supports Heart and Blood Sugar Health: The combination of fiber, potassium, and a low glycemic index in chana aids in regulating blood pressure, lowering cholesterol, and managing blood sugar levels.
Important for Blood Thinners: People on blood-thinning medication like warfarin should be mindful of their total vitamin K intake, though chana's contribution is modest.
Nutrient-Dense Legume: Beyond vitamin K, chana is packed with other vital nutrients like folate, iron, magnesium, and phosphorus, contributing to overall well-being.

The Vitamin K Content of Chana

When evaluating a food's nutritional value, it's important to look at the full picture. For chana, the presence of vitamin K is one small component of its overall profile. The question of whether chana is rich in vitamin K can be answered by comparing its concentration to other vitamin K powerhouses, such as kale or spinach.

What the Data Reveals

Nutritional data shows that a single cup of cooked, boiled chickpeas contains approximately 6.56 mcg of vitamin K. For an adult, the adequate intake for vitamin K is 120 mcg for men and 90 mcg for women per day. This means that while chana does contribute to your daily needs, it supplies a relatively minor portion. The vitamin K in chickpeas is mostly phylloquinone (K1), the type found in plants.

How Chana Stacks Up Against Other Sources

To put chana's vitamin K content into perspective, let's compare it to some of the richest dietary sources. The vast majority of vitamin K in the typical diet comes from leafy green vegetables. This comparison helps illustrate why chana is not classified as a "rich" source.


Food Source	Serving Size	Approximate Vitamin K Content	Is it a rich source?
Kale, cooked	1 cup	> 800 mcg	Yes
Spinach, cooked	1 cup	> 800 mcg	Yes
Green Beans	100g	51 mcg	No (but higher than chana)
Chickpeas (Chana)	1 cup (164g)	~6.56 mcg	No
Broccoli, cooked	1 cup	~220 mcg	Yes

As the table shows, a single cup of cooked kale provides more than 100 times the vitamin K found in the same amount of chana. This clear disparity highlights the fact that while chickpeas contain this essential nutrient, they are not the ideal food for someone specifically seeking a rich source of vitamin K.

Beyond Vitamin K: The Broader Nutritional Benefits of Chana

Despite not being rich in vitamin K, chana is a nutritional powerhouse that offers a wide array of other health benefits. Its versatility and robust nutrient profile are why it is a staple in many cuisines worldwide.

A Protein and Fiber Powerhouse

Chana is an excellent source of plant-based protein, with approximately 14.5 grams per one-cup serving of cooked chickpeas. This makes it a valuable component of vegetarian and vegan diets, supporting muscle repair and overall satiety. Furthermore, chana contains around 12.5 grams of dietary fiber per cup, which is crucial for:

Promoting healthy digestion and preventing constipation.
Supporting a balanced gut microbiome.
Keeping you feeling full for longer, which can aid in weight management.

Heart Health and Blood Sugar

Thanks to its combination of fiber, potassium, and magnesium, chana supports cardiovascular health by helping to regulate blood pressure and reduce bad cholesterol levels. Additionally, chana has a low glycemic index, meaning it helps regulate blood sugar levels by releasing sugar slowly into the bloodstream. This makes it an ideal food for managing or preventing diabetes.

Who Needs to Monitor Vitamin K Intake from Chana?

While chana's low vitamin K content is generally not a concern, people on blood-thinning medication, such as warfarin, must maintain a consistent intake of vitamin K. Because vitamin K can interfere with these medications, any food containing it, including chana, should be consumed in steady, moderate amounts. It is always best for individuals on such medication to consult a doctor or registered dietitian for personalized dietary advice.

Conclusion

In summary, is chana rich in vitamin K? The answer is no. While it does contain a small amount of this essential nutrient, it is not a concentrated source like leafy green vegetables. However, this does not diminish chana's status as a highly nutritious food. Its abundance of protein, fiber, and other vitamins and minerals offers a host of health benefits, including better digestion, heart health, and blood sugar control. For most people, chana is a healthy and valuable dietary addition. As with any food, moderation and considering individual health needs, especially for those on specific medications, is key. If you are on blood thinners and have concerns, seek professional medical guidance. For more information on vitamin K and healthful diets, refer to resources from the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

A one-cup serving of cooked chickpeas contains approximately 6.56 mcg of vitamin K. This is a modest amount and significantly less than what is found in leafy greens.

No, chana is not considered a rich source of vitamin K. For individuals with a deficiency, high-potency sources like kale, spinach, or broccoli would be more effective for boosting intake, under medical supervision.

Excellent sources of vitamin K include leafy green vegetables like kale, spinach, and collard greens, as well as broccoli, Brussels sprouts, and certain vegetable oils.

The vitamin K content in chana is generally stable during standard cooking processes like boiling. The nutritional values cited are for cooked, boiled chickpeas.

Because chana contains some vitamin K, which plays a role in blood clotting, large fluctuations in intake could potentially affect the efficacy of blood-thinning medications. Anyone on such medication should consult their healthcare provider for personalized dietary advice.

The vitamin K found in chickpeas is primarily phylloquinone (K1), which is sourced from plants. Animal products and fermented foods contain menaquinone (K2), a different form of the vitamin.

The main health benefits of chana are attributed to its high protein and fiber content, which help regulate blood sugar, support digestion, and promote heart health.