Uncovering What Cheese Has the Highest Amount of K2 for Optimal Nutrition

October 31, 2025 •

4 min read

According to a 2021 study on Swiss cheeses, varieties like Raclette and Vacherin Fribourgeois contain some of the highest levels of vitamin K2, far exceeding lower-ranking types. For those looking to optimize their intake, understanding what cheese has the highest amount of K2 can make a significant difference in their nutrition diet.

Quick Summary

This nutritional guide details the cheese varieties highest in vitamin K2, including Munster, Gouda, and Swiss types. It examines the fermentation process that drives K2 production, compares cheese to other dietary sources, and provides context for how to incorporate these nutrient-rich options into a balanced eating plan.

Key Points

Munster and Swiss Varieties: Cheeses like Munster, Raclette, and Vacherin Fribourgeois are consistently cited as some of the highest dairy sources of vitamin K2.
Fermentation and Aging are Key: The specific bacterial strains used in fermentation and the duration of the aging process significantly influence the final vitamin K2 content in cheese, with older, fermented varieties often having higher levels.
Aged Gouda and Edam: These Dutch cheeses are known for being rich in vitamin K2 due to their production methods and bacterial cultures.
Not the Highest Food Source: Despite its high levels in certain cheeses, the Japanese fermented soybean dish, natto, contains vastly more vitamin K2 than any cheese.
Grass-Fed is Preferable: Dairy products from grass-fed cows tend to have higher vitamin K2 content, particularly the MK-4 menaquinone, due to the animals' diet.
Balancing Intake: While cheese is a good source of K2, it's also high in saturated fat and sodium, so a balanced approach that includes other sources and considers portion sizes is recommended.

The Science Behind Vitamin K2 in Cheese

Vitamin K is a fat-soluble vitamin essential for blood clotting, bone health, and cardiovascular wellness. It exists in two main forms: vitamin K1 (phylloquinone), found primarily in plants, and vitamin K2 (menaquinones), found in animal products and fermented foods. Within the K2 family, there are several sub-forms, most notably MK-4 (found in animal fats) and longer-chain menaquinones like MK-7, MK-8, and MK-9 (produced by bacteria during fermentation).

The vitamin K2 content in cheese is not a constant; it is highly dependent on several factors, including the bacterial strains used for fermentation, the cheese's aging process, and the diet of the dairy animals. Mesophilic bacteria, which thrive at moderate temperatures, are particularly good at producing menaquinones and are often used in the production of cheeses known for high K2 levels, such as Gouda and Edam. As cheese matures, the bacterial activity continues, often leading to a higher concentration of K2 in aged varieties. Furthermore, dairy products from grass-fed cows, which consume more vitamin K1 from plants, tend to have higher levels of K2 (specifically MK-4) because the cow converts some K1 into K2.

The Top Cheeses for Vitamin K2

When it comes to sourcing vitamin K2 from cheese, certain varieties consistently rise to the top. These are generally fermented or aged cheeses, where bacterial activity has had more time to produce menaquinones. Some of the most potent options include:

Munster: A soft, pungent cheese with one of the highest reported K2 concentrations. Some analyses show up to 50 micrograms per 50-gram serving.
Gouda and Edam (Aged): These Dutch cheeses are famously high in vitamin K2. Aged varieties, in particular, offer substantial amounts, sometimes up to 32 micrograms per 50-gram serving for Edam and aged Gouda.
Swiss Cheeses: Specific Swiss varieties like Raclette and Vacherin Fribourgeois have shown exceptionally high average K2 content in some studies, with Raclette containing around 465 µg/kg and Vacherin Fribourgeois around 456 µg/kg. Emmentaler also contains significant amounts.
Blue Cheese: The mold cultures in blue cheese contribute to its K2 content, with some varieties offering notable levels.
Brie and Camembert: These soft, white-mold cheeses also provide a good source of K2, though typically less than the more aged or fermented options.

Cheese vs. Other Vitamin K2 Sources

While cheese is an excellent dietary source of K2, it is important to place its contribution in a broader nutritional context. The absolute richest source of vitamin K2 is a Japanese fermented soybean dish called natto, which is not widely consumed in Western diets.


Food Source	Form of K2	Approximate K2 per 100g (varies)	Key Advantages	Key Considerations
Natto	Mostly MK-7	939–1103 mcg	Extremely high concentration, vegan-friendly	Acquired taste, sticky texture
Goose Liver Pâté	Mostly MK-4	369 mcg	Very high concentration, rich flavor	High fat and cholesterol, not plant-based
Munster Cheese	Mostly MK-8, MK-9	Approx. 100 mcg	Accessible, common dairy product	High in saturated fat and sodium
Aged Gouda Cheese	Mostly MK-8, MK-9	Approx. 76 mcg	Popular, versatile cheese	High in saturated fat and sodium
Egg Yolks	MK-4	15–37 mcg (depends on diet)	Versatile, easy to find	K2 content varies significantly based on chicken diet
Chicken (Dark Meat)	Mostly MK-4	Approx. 9 mcg	Common, lean protein source	Much lower K2 than fermented sources

How to Incorporate K2-Rich Cheese into Your Diet

For those who enjoy cheese, incorporating K2-rich varieties can be a delicious way to boost intake. Here are some simple ways to add these nutritional powerhouses to your meals:

Snack on it: A small block of aged Gouda or Munster can be a satisfying and nutritious snack. Just be mindful of portion sizes due to the high fat and calorie content.
Melt it down: Raclette is specifically designed for melting, making it perfect for pairing with potatoes and vegetables. A fondue made with Vacherin Fribourgeois or Emmentaler is another excellent choice.
Grate it over dishes: Aged Gouda or Edam can be grated over salads, pasta, or soups to add a savory flavor and K2 boost.
Pair with other foods: Enjoy blue cheese crumbled over a spinach salad for both K2 and additional vitamin K1 from the greens. A study from Cleveland Clinic suggests this as a good approach.

Considerations for a K2-Rich Diet

While cheese offers a convenient source of K2 for many, it's important to remember it is a source of saturated fat and sodium, so moderation is key. A balanced diet should include a variety of K2 sources to ensure optimal intake. For example, combining K2-rich foods with other nutrient-dense options can create a synergistic effect. Vitamin K2 works in tandem with vitamin D to regulate calcium, so ensuring adequate intake of both is crucial for bone and heart health.

For those who prefer a plant-based diet, natto remains the single most potent source of K2. If the taste or texture is unappealing, some fermented vegetables like sauerkraut also contain K2, albeit in much lower concentrations. In cases where dietary intake of K2 is a concern, or for individuals with specific health needs, discussing supplementation with a healthcare provider may be an option.

Conclusion

While a variety of animal and fermented foods contain vitamin K2, the search for what cheese has the highest amount of K2 consistently points to fermented and aged varieties. Munster, Raclette, Vacherin Fribourgeois, Gouda, and Edam are among the best dairy sources due to specific bacterial cultures and maturation processes. However, context is crucial, as the fermented soy product natto contains orders of magnitude more K2. By incorporating a mindful selection of these cheeses and other K2-rich foods into a balanced diet, it is possible to enhance bone and cardiovascular health. For those monitoring their saturated fat and sodium intake, moderation is recommended, and a diverse range of sources should be considered.

Cleveland Clinic Health Essentials

Frequently Asked Questions

No, not all cheese is a good source. The vitamin K2 content varies widely depending on the type of cheese, the bacterial cultures used in its fermentation, and the aging process. Fermented and aged varieties like Munster, Gouda, and some Swiss cheeses typically contain the highest levels, while younger or less fermented cheeses have significantly less.

Vitamin K1 is primarily found in plant-based foods, especially leafy green vegetables, and is mainly involved in blood clotting. Vitamin K2 is found in animal products and fermented foods and plays a crucial role in bone health and preventing calcium buildup in arteries.

The variation is largely due to the specific bacterial strains used in fermentation and the length of the aging process. Certain mesophilic bacteria are more effective at producing menaquinones (K2) than others. The longer a cheese is aged, the more time these bacteria have to create and concentrate vitamin K2.

The Japanese fermented soybean dish known as natto is the richest known food source of vitamin K2, containing up to 1000 mcg per 100 grams, mostly in the MK-7 form.

Obtaining nutrients from whole foods is generally preferred, as they provide a wider range of beneficial compounds. However, many K2-rich foods like cheese are also high in saturated fat and sodium. For those with dietary restrictions or specific health goals, supplements may be a necessary and effective option, but a balanced diet is always the best approach.

The diet of the dairy animal can influence the vitamin K2 content. Milk from grass-fed cows, which have a higher intake of vitamin K1 from plants, often contains more K2, particularly the MK-4 form, which the animals convert from K1.

Vitamin K is a fat-soluble vitamin and is relatively stable during cooking. However, prolonged exposure to high heat can degrade vitamins, so gentle cooking methods are best for preserving nutrient content. Most K2 is produced during the fermentation and aging process, which is not significantly affected by final cooking.