Is Red Meat High in K2? Unpacking the Vitamin's Animal Sources

December 19, 2025 •

4 min read

While green leafy vegetables are widely known for their Vitamin K1 content, animal products like meat are the primary dietary source of Vitamin K2. Recent research suggests that K2, particularly the menaquinone-4 (MK-4) subtype found in animal foods, is crucial for bone and heart health by helping to regulate calcium. This article delves into how much K2 is in red meat and which cuts offer the most benefits.

Quick Summary

Red meat contains Vitamin K2, specifically the MK-4 subtype, but the concentration varies significantly. Organ meats like liver and fatty cuts are the richest sources, while lean muscle meat offers much smaller amounts. The K2 content also depends on the animal's diet, with grass-fed animals providing more.

Key Points

Red meat contains K2: Red meat, along with other animal products, is a natural dietary source of Vitamin K2, specifically the MK-4 subtype.
Content varies significantly: The amount of K2 in red meat is not uniform; it is most concentrated in fatty cuts and organ meats like liver.
Diet influences K2 levels: The K2 content can be affected by the animal's diet, with grass-fed animals typically having higher levels than grain-fed animals.
MK-4 vs. MK-7: Red meat provides the MK-4 form, which has a shorter half-life in the body than the MK-7 form found in fermented foods like natto.
Benefits for bone and heart health: Vitamin K2 is vital for regulating calcium, which supports bone mineralization and helps prevent arterial calcification.
Balancing intake is key: While important, some high-K2 red meat options are also high in fat, so a balanced dietary approach is recommended.

Red Meat and the MK-4 Form of K2

Contrary to common dietary advice that focuses solely on plant-based nutrients, red meat is a significant source of Vitamin K2. The specific form of K2 found in red meat and other animal products is menaquinone-4, or MK-4. This is distinct from the MK-7 variant, which is produced by bacterial fermentation and found in foods like natto. The body can convert Vitamin K1 (from plants) into K2, but this process is inefficient, making dietary K2 intake important.

Why MK-4 is Present in Animal Products

Animals, including mammals, synthesize the MK-4 version of Vitamin K2 from Vitamin K1 found in their diet. This MK-4 is then stored in various tissues, making certain animal products a direct dietary source for humans. Pasture-raised animals that consume a diet rich in grass (which contains Vitamin K1) tend to have higher levels of K2 in their fat and organs.

The K2 Content of Different Red Meat Cuts

The amount of K2 in red meat is not uniform. The highest concentrations are found in organ meats and fatty portions, where the fat-soluble vitamin accumulates. Lean muscle meat contains substantially less, which is an important consideration for those seeking to maximize their K2 intake through diet. For instance, one study found that while processed meat was a major source of K2, the contribution from red meat was much smaller.

List of Red Meat Sources for K2

Beef Liver: Widely regarded as one of the most nutrient-dense foods, beef liver is an excellent source of MK-4. A 100-gram serving can provide over 100 micrograms of K2.
Pork Chops: A 100-gram serving of pork chops can offer a notable amount of K2, particularly from pasture-raised animals.
Goose Liver Pâté: This is an exceptionally rich source of MK-4, with 100 grams potentially containing hundreds of micrograms.
Ground Beef: While containing less than organ meats, ground beef still provides some K2, with around 9.4 mcg per 100 grams, primarily in the MK-4 form.
Bacon: As a processed and fatty meat, bacon is another dietary source of K2.

K2 from Animal and Fermented Sources: MK-4 vs. MK-7

Understanding the difference between MK-4 and MK-7 is key to sourcing Vitamin K2. While MK-4 is sourced exclusively from animal products and has a shorter half-life in the body, MK-7 is produced by bacteria in fermented foods and remains active in the bloodstream longer. This difference affects how the body uses and absorbs the vitamin.

Comparison Table: MK-4 vs. MK-7


Feature	MK-4 (Found in Red Meat)	MK-7 (Found in Fermented Foods)
Primary Source	Animal products (organ meats, fatty meat)	Fermented foods (especially natto)
Half-Life	Short; metabolized quickly by the body	Long; stays in the bloodstream for a longer period
Absorption	Absorbed well, but short half-life means it doesn't build up in serum	Highly bioavailable and accumulates effectively in the blood
Body's Activation	The body converts other K vitamins into MK-4, suggesting it's the biologically active form	Shown to effectively activate proteins in extrahepatic tissues
Health Focus	Strong evidence for bone strength and potentially wider health benefits	Proven efficacy for bone and heart health due to prolonged action

Dietary Impact and Considerations

While red meat provides K2, modern diets often feature leaner cuts or meat from grain-fed animals, which significantly lowers the K2 content. Those looking to increase their intake of dietary K2 may need to consider incorporating fattier cuts, organ meats, or fermented foods. The source of red meat, such as whether it is grass-fed versus grain-fed, can also influence its nutrient profile.

Properly managed intake is crucial, as some high-K2 foods are also high in calories and saturated fats. A balanced approach that includes a variety of K2 sources is often recommended. For those with certain health conditions or on specific medications, consulting a healthcare professional is advisable before making major dietary changes, particularly concerning vitamins like K2 that affect blood clotting.

Conclusion

Yes, red meat is a source of Vitamin K2, specifically the MK-4 form, which plays a vital role in directing calcium for bone and heart health. However, not all red meat is created equal regarding its K2 content. Organ meats like liver and fatty cuts from pasture-raised animals offer the most significant amounts. While red meat provides the MK-4 form, fermented foods are the best source of the more bioavailable MK-7 version. By understanding these differences and incorporating a variety of sources, individuals can ensure a sufficient intake of this important nutrient.

Optional Outbound Link

For a detailed overview of the different types of Vitamin K and their functions, consult the Health Professional Fact Sheet on Vitamin K from the Office of Dietary Supplements at NIH.

Frequently Asked Questions

Red meat contains the menaquinone-4 (MK-4) subtype of Vitamin K2. This is the same type found in other animal products like egg yolks and dairy from grass-fed animals.

No, lean red meat is not a particularly strong source of K2. As a fat-soluble vitamin, K2 is primarily stored in fatty tissues and organ meats. Leaner cuts contain significantly less K2.

Yes, grass-fed beef typically has higher levels of K2. Animals that graze on grass consume Vitamin K1, which they then convert to K2, accumulating it in their tissues.

Organ meats, such as beef or goose liver, are the richest red meat sources of Vitamin K2. A 100-gram serving of beef liver contains over 100 mcg of K2.

Both are valuable sources. Red meat provides MK-4, while fermented foods like natto offer MK-7. Since MK-7 is more bioavailable and has a longer half-life, it is very effective, but both forms contribute to overall K2 status.

Yes, it is possible but more challenging. You would need to regularly consume other K2-rich foods, including fatty cuts of meat, eggs from pasture-raised chickens, grass-fed dairy, and fermented foods.

No, cooking does not significantly destroy Vitamin K2. Since it is a fat-soluble vitamin, it is relatively stable under normal cooking conditions.

Some K2 supplements contain synthetic MK-4, while others feature naturally derived MK-7, often from natto. The K2 found naturally in red meat is the biologically active MK-4 form.