Is there vitamin K2 in chickpeas?

December 9, 2025 •

4 min read

While raw or cooked chickpeas contain vitamin K1, they do not naturally contain significant amounts of vitamin K2. Vitamin K2 is, however, produced when chickpeas are specifically fermented with certain bacteria, a process inspired by the Japanese dish natto.

Quick Summary

Naturally occurring vitamin K1 is found in chickpeas, but vitamin K2 is absent. Specialized fermentation of chickpeas can produce bioavailable vitamin K2 (MK-7), a method used for vegan supplements. This process yields a different nutrient profile than that of standard cooked chickpeas.

Key Points

Natural Content: Standard cooked chickpeas contain vitamin K1, not vitamin K2.
Fermentation Process: Vitamin K2 is produced by fermenting chickpeas using specific bacteria, mimicking the natto process.
MK-7 Form: Fermented chickpeas primarily yield the highly bioavailable menaquinone-7 (MK-7) form of vitamin K2.
Supplement Source: Vegan vitamin K2 supplements often use fermented chickpeas as a soy-free alternative to natto.
Health Benefits: The MK-7 from fermented chickpeas supports bone mineralization and cardiovascular health by directing calcium.
Bioavailability: MK-7 from fermentation is more bioavailable and has a longer half-life in the body compared to K1.

Understanding Vitamin K: K1 vs. K2

Vitamin K is a fat-soluble vitamin crucial for blood clotting and regulating calcium in the body. It exists in two primary forms: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinones). Vitamin K1 is most commonly found in green leafy vegetables, and standard cooked chickpeas provide a modest amount of this form. Its primary role is blood coagulation. In contrast, Vitamin K2 is critical for bone health and cardiovascular wellness, as it directs calcium to the bones and prevents it from depositing in the arteries.

The Chickpea's Natural Vitamin K Content

Nutritional data confirms that standard cooked chickpeas are not a natural source of vitamin K2. Instead, they offer a small dose of vitamin K1. For instance, a cup of cooked chickpeas contains around 6.56 mcg of vitamin K1, while many animal-based or fermented foods are known for their K2 content. Therefore, relying on standard chickpeas for K2 would be ineffective for meeting dietary needs.

The Breakthrough of Fermented Chickpeas for Vitamin K2

The idea of obtaining K2 from chickpeas stems from a specialized fermentation process. This is inspired by the traditional Japanese food natto, which is made from fermented soybeans and is a potent source of vitamin K2 (specifically, the highly bioavailable MK-7 form). Some supplement manufacturers have replicated this using chickpeas to produce vegan-friendly K2 supplements. The process involves fermenting chickpeas with the bacterium Bacillus subtilis natto, which generates a significant amount of vitamin K2.

Fermented Chickpeas vs. Natto

While natto remains the richest dietary source of vitamin K2, fermented chickpea supplements offer a viable alternative, especially for those with soy allergies or those who find natto's taste unappealing. The fermentation process on chickpeas can create a high-potency MK-7 product, which is widely used in vegan supplements to support bone and heart health. These supplements provide a consistent and concentrated dose of K2, which is essential for certain health-conscious consumers.

Bioavailability of Vitamin K2 (MK-7) from Fermentation

The MK-7 form of vitamin K2, common in fermented products, has a long half-life, meaning it stays in the body longer and is more bioavailable than K1 or other forms of K2 like MK-4. This improved absorption is a key benefit of using fermented chickpeas for K2 supplementation. It ensures the body can effectively utilize the nutrient for its critical functions, such as activating the proteins that manage calcium distribution.

How Fermentation Changes a Chickpea's Nutritional Profile

Fermentation transforms the humble chickpea. The process not only introduces vitamin K2 but can also increase the bioavailability of other nutrients and introduce beneficial probiotics. This is a significant distinction from eating unfermented chickpeas, which remain a good source of fiber, protein, and some minerals but lack the crucial K2 menaquinones.

The Role of Vitamin K2 in Bone and Heart Health

Vitamin K2 plays an indispensable role in activating osteocalcin, a protein that directs calcium to bone tissue. This helps to improve bone mineral density and reduce the risk of fractures. Furthermore, K2 activates another protein, matrix Gla protein (MGP), which helps prevent calcium from accumulating in soft tissues like arteries and cartilage, thereby promoting cardiovascular health. Without adequate K2, calcium can be deposited in the wrong places, potentially leading to arterial calcification.

Comparison Table: Unfermented Chickpeas vs. Fermented Chickpea Supplement


Feature	Standard Cooked Chickpeas	Fermented Chickpea Supplement (MK-7)
Vitamin K2 (MK-7) Content	None	High (Concentrated Dose)
Vitamin K1 Content	Low to Moderate	None
Source	Whole, unfermented legumes	Fermented legumes with Bacillus subtilis natto
Availability	Widely available	Specialty health stores and online
Primary Benefit	Fiber, protein, plant-based nutrients	Targeted K2 supplementation for bone/heart health
Format	Whole food	Capsule or powder

Conclusion: Navigating Chickpeas and Vitamin K2

To conclude, chickpeas themselves do not contain vitamin K2. The connection arises from the innovative use of chickpeas as a fermentation substrate to create powerful, vegan-friendly vitamin K2 supplements, primarily in the MK-7 form. For those seeking naturally occurring K2, fermented foods like natto or certain cheeses are the better choice. For a convenient, concentrated vegan source, fermented chickpea supplements are an excellent option for supporting bone and heart health. Understanding this distinction is key for individuals looking to manage their vitamin K intake, especially those on a plant-based diet.

A note on Natto

For those interested in exploring dietary sources of K2, natto is a traditional Japanese food made from fermented soybeans and is an extremely potent source of this vitamin. While the taste is often considered an acquired one, its nutritional benefits are significant. Exploring this food can be a worthwhile step for increasing your K2 intake.

Frequently Asked Questions

Vitamin K1 (phylloquinone) is found in green leafy vegetables and primarily functions in blood clotting. Vitamin K2 (menaquinones) is found in animal products and fermented foods, and is crucial for directing calcium to the bones and preventing arterial calcification.

No, regular chickpeas do not contain vitamin K2. Only chickpeas that have been specifically fermented with the correct bacteria, similar to how natto is made, will contain vitamin K2.

Yes, fermented chickpea supplements that produce MK-7 are considered highly effective. The MK-7 form is known for its high bioavailability and long half-life in the body, allowing for optimal utilization.

While it is possible to ferment legumes at home, ensuring the correct bacterial culture (Bacillus subtilis natto) and proper conditions to produce significant and safe levels of vitamin K2 is challenging. It is generally safer to purchase professionally manufactured supplements.

Aside from fermented chickpea products, other dietary sources of vitamin K2 include natto (fermented soybeans), hard cheeses, and other fermented foods. Animal products like egg yolks and certain meats also contain K2.

Someone might choose a fermented chickpea supplement over natto due to taste preferences or a soy allergy. Fermented chickpeas provide a soy-free alternative while still delivering the potent MK-7 form of vitamin K2.

Cooking can affect the nutritional content of chickpeas, and while they already have a low amount of K1, some of it may be reduced during the cooking process. However, since they do not naturally contain K2, cooking does not affect the K2 content.