Is there vitamin K in berries?

December 23, 2025 •

3 min read

While leafy greens are famously high in vitamin K, some berries, like blackberries and blueberries, contain appreciable amounts of this fat-soluble nutrient. The short answer to the question 'Is there vitamin K in berries?' is yes, but the quantity can vary significantly depending on the berry type.

Quick Summary

Yes, berries contain vitamin K, primarily K1, but in varying amounts. Blackberries and blueberries are moderate sources, while others like strawberries contain much less.

Key Points

Blackberries are a good source: A single cup of raw blackberries contains approximately 28.5 mcg of vitamin K, a significant amount for a fruit.
Blueberries also contribute: With about 28 mcg per cup, blueberries are another berry that provides a meaningful amount of vitamin K.
Strawberries are low in vitamin K: Compared to other berries, strawberries contain a much smaller amount, at about 3 mcg per cup.
Phylloquinone (K1) is the type in berries: The form of vitamin K found in berries and other plant-based foods is vitamin K1.
Important for blood clotting and bones: Vitamin K is crucial for the body's blood clotting process and plays a role in bone metabolism.
Not a primary source like greens: Although they contain vitamin K, berries do not have the same high concentration as green leafy vegetables.

Berries and the Vitamin K Connection

Many people associate vitamin K almost exclusively with green leafy vegetables like spinach and kale. While these are indeed some of the richest sources, other fruits and vegetables, including certain berries, also contribute to your daily vitamin K intake. The form of vitamin K found in plants is primarily phylloquinone, also known as vitamin K1. This vitamin is vital for several bodily functions, most notably blood clotting and maintaining strong bones. While berries are not a primary source compared to leafy greens, they can still be a valuable part of a diet aimed at meeting daily requirements.

Which Berries Contain the Most Vitamin K?

Not all berries are created equal when it comes to their vitamin K content. Some are surprisingly good sources, while others contain only trace amounts. Here are some of the key players:

Blackberries: These dark-colored fruits are one of the best berry sources of vitamin K. A single cup of raw blackberries provides a quarter of an adult's daily needs, delivering around 28.5 micrograms (mcg) of vitamin K.
Blueberries: A cup of raw blueberries contains approximately 28 mcg of phylloquinone, making them another reliable contributor to your daily intake.
Raspberries: With a vitamin K content lower than their dark-colored counterparts, a cup of raw raspberries typically provides around 9.6 mcg.
Strawberries: These popular berries contain the least amount of vitamin K among those commonly eaten. A cup of raw strawberries contains a minimal amount, about 3 mcg.

The Importance of Phylloquinone (Vitamin K1)

The vitamin K found in berries and other plants is phylloquinone (K1). The body uses this nutrient to produce several key proteins, or coagulation factors, in the liver that are essential for blood clotting. This is why sudden changes in vitamin K intake can affect individuals taking anticoagulant medications like warfarin. In addition to its role in coagulation, vitamin K also helps the body produce proteins that support healthy bone tissue. While many associate bone health with calcium and vitamin D, vitamin K is an important cofactor that helps regulate calcium.

Vitamin K Content Comparison in Common Berries


Berry Type	Serving Size	Vitamin K (mcg)	Approx. % DV*
Blackberries	1 cup raw	28.5	~24%
Blueberries	1 cup raw	28	~23%
Raspberries	1 cup raw	9.6	~8%
Strawberries	1 cup raw	3	~2%

*Approx. % DV is based on the adult male Adequate Intake (AI) of 120 mcg per day.

Incorporating Berries into Your Diet for Vitamin K

Adding berries to your daily diet is a simple and delicious way to increase your vitamin K consumption, especially if you focus on blackberries and blueberries. Here are some ideas for incorporating more berries into your diet:

Add a handful of blackberries or blueberries to your morning oatmeal or yogurt.
Blend a mix of berries into a healthy, nutrient-packed smoothie.
Toss fresh berries into a leafy green salad for a sweet and tangy contrast.
Enjoy a simple bowl of mixed berries as a snack or dessert.
Create a homemade berry jam or coulis to top pancakes or toast.

Consistency is key for those on blood thinners, so keeping your daily intake of high-vitamin-K foods, including blackberries and blueberries, stable is crucial. For individuals not on blood thinners, the modest amount of vitamin K in berries is a great nutritional bonus on top of their antioxidant and fiber content.

Conclusion

In summary, there is definitively vitamin K in berries, with blackberries and blueberries being the most notable sources among common varieties. While they won't replace nutrient powerhouses like spinach or kale, they provide a valuable contribution to your daily intake of this important vitamin. Including a variety of fruits, vegetables, and other foods is the best strategy for ensuring you meet your nutritional needs. If you are on blood-thinning medication, remember to speak with your doctor about how to incorporate these foods into your diet consistently to maintain stable vitamin K levels. For further detailed information on this essential nutrient, consult reliable resources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Blackberries and blueberries contain the highest amount of vitamin K among common berry varieties. A cup of either provides a significant portion of the daily recommended intake.

Yes, strawberries do contain vitamin K, but in very small amounts. A single cup of raw strawberries contains only about 3 micrograms.

Berries contain much less vitamin K than leafy greens. For example, a cup of kale contains significantly more vitamin K than a cup of blackberries or blueberries.

Yes, the vitamin K in berries is primarily phylloquinone (vitamin K1), which is found in plants. Other forms, like menaquinone (vitamin K2), are found in animal products and fermented foods.

Yes, but those on blood thinners like warfarin should maintain a consistent intake of vitamin K-containing foods. Consult with your doctor to understand how berries fit into your dietary plan.

A cup of raw blueberries contains approximately 28 micrograms of vitamin K.

You can add high-vitamin K berries like blackberries and blueberries to yogurt, oatmeal, or smoothies. You can also incorporate them into salads or simply enjoy them as a snack.