Understanding a Nutrition Diet: How much vitamin K is in one cup of cooked kale?

November 5, 2025 •

4 min read

According to the USDA FoodData Central, a single cup of boiled, drained kale can contain over 1,000 micrograms (mcg) of vitamin K, an amount that vastly exceeds the daily recommended intake for most adults. This makes understanding how much vitamin K is in one cup of cooked kale an important part of a nutritious diet.

Quick Summary

A single cup of cooked kale contains a massive amount of vitamin K, far surpassing daily needs. This nutrient is critical for blood clotting and strong bones. While kale is a top source, other foods like spinach and natto also contribute significantly. It's crucial for those on blood thinners to monitor their intake consistently.

Key Points

Extremely High Vitamin K Content: One cup of cooked kale provides over 1,000 mcg of vitamin K, which is more than 10 times the daily adequate intake for most adults.
Crucial for Blood Clotting: Vitamin K is essential for producing the proteins needed for blood coagulation, helping wounds to heal and preventing excessive bleeding.
Supports Strong Bones: It plays a vital role in bone metabolism by helping calcium bind to the bone structure, which is important for maintaining bone density and reducing fracture risk.
Diverse Food Sources: While kale is a top source, other foods like spinach, Swiss chard, collard greens, and natto also provide significant amounts of vitamin K.
Important for Medication Management: Individuals taking blood-thinning medications like warfarin must maintain a consistent vitamin K intake and should consult a doctor before changing their diet.
Versatile Culinary Ingredient: Kale can be easily incorporated into many dishes, including salads, smoothies, soups, and sautéed dishes, to boost your nutrient intake.
Cooking Reduces Oxalates: Boiling and draining kale can help reduce oxalates, which can make it easier for the body to absorb nutrients like calcium and iron.

The Impressive Vitamin K Content of Cooked Kale

For those focused on a nutrient-rich diet, kale is a powerhouse, especially when it comes to vitamin K. The amount of vitamin K in cooked kale can vary slightly depending on the exact preparation, but the numbers consistently show it to be an exceptional source. The phylloquinone (K1) content becomes highly concentrated when cooked and drained, shrinking the volume of the leaves while retaining the fat-soluble vitamin.

According to data from the USDA, one cup of boiled, drained, chopped kale provides over 1,000 mcg of vitamin K. To put this into perspective, the Adequate Intake (AI) for adult men is 120 mcg per day, and for adult women, it's 90 mcg per day. This means just one serving of cooked kale can provide well over 10 times the daily recommended amount, making it a critical component of a vitamin K-rich nutrition diet.

The Crucial Roles of Vitamin K in the Body

Vitamin K is more than just a single nutrient; it's a group of fat-soluble compounds vital for several key physiological functions. Its primary and most well-known role is in blood clotting, but its importance extends to bone and cardiovascular health as well.

Blood Clotting

Vitamin K is an essential co-factor for the production of several proteins, known as coagulation factors, in the liver. Without adequate vitamin K, the body cannot form these factors, which would lead to uncontrolled bleeding. This is why vitamin K deficiency can manifest as symptoms like easy bruising, nosebleeds, and excessive bleeding from wounds.

Bone Health

Beyond blood clotting, vitamin K plays a significant role in maintaining strong and healthy bones. It is necessary for the carboxylation of osteocalcin, a protein that regulates bone mineralization and helps bind calcium to the bone structure. Research suggests a link between low vitamin K intake and an increased risk of osteoporosis and fractures.

Cardiovascular Health

Some studies suggest a role for vitamin K in cardiovascular health by helping to prevent the mineralization, or hardening, of arteries. This function is linked to another vitamin K-dependent protein called Matrix Gla Protein (MGP), which helps regulate tissue calcification.

Comparison of Vitamin K Sources

While kale is a standout source of vitamin K, many other foods can contribute to your daily intake. Including a variety of these foods is the best strategy for a well-rounded nutrition diet. Here is a comparison of vitamin K content in one-cup cooked servings of several common foods, with values being approximate based on USDA data:


Food (Cooked, 1 cup)	Approximate Vitamin K (mcg)	Daily Value (%)	Relative Ranking	Notes
Kale (Boiled & Drained)	~1062	>885%	Highest	A superfood source, retains high content when cooked.
Spinach (Boiled & Drained)	~889	>740%	Extremely High	Another excellent source, but cooks down significantly.
Swiss Chard (Boiled & Drained)	~572	>475%	Very High	Provides a substantial boost for heart health.
Collard Greens (Cooked)	~609	>500%	Very High	A high-fiber, nutrient-dense option.
Natto (3 oz serving)	~850	>700%	Extremely High	A fermented Japanese food, excellent source of K2.
Broccoli (Cooked)	~220	>180%	Moderate-High	A versatile and widely available vegetable.

Incorporating Kale into Your Diet

Adding cooked kale to your meals is simple and versatile. Whether raw or cooked, kale is a nutrient-dense addition to a healthy diet. Here are some ideas:

Salads: Massage raw kale leaves with a bit of olive oil and salt to soften the texture for a more palatable salad.
Smoothies: Blend a handful of kale into your morning fruit smoothie for a nutritional boost without significantly altering the flavor.
Soups and Stews: Wilt kale into a hearty bean soup or stew. Its robust leaves hold their structure well during cooking.
Kale Chips: Roast kale with a drizzle of oil and a sprinkle of salt for a healthy, crunchy snack alternative to potato chips.
Sautéed: Sauté kale with garlic and olive oil as a simple and nutritious side dish.

For those who have concerns about oxalates, cooking kale (like boiling and draining) significantly reduces the level of these compounds, making the nutrients more available for absorption.

Important Considerations for High Vitamin K Intake

While a high intake of vitamin K is beneficial for most people, it requires special attention for individuals on certain medications, particularly the blood-thinning drug warfarin (Coumadin). Because vitamin K plays a central role in blood clotting, large fluctuations in intake can interfere with the medication's effectiveness. Individuals taking warfarin are generally advised to maintain a consistent daily intake of vitamin K, rather than avoiding it entirely. Any dietary changes should be discussed with a healthcare professional.

For healthy individuals, there is no known toxicity associated with high vitamin K intake from food sources, as the body can effectively regulate it. However, those with specific health conditions should always consult a doctor or registered dietitian before making significant dietary changes.

Conclusion

To answer the question, how much vitamin K is in one cup of cooked kale?, the answer is a very substantial amount, often exceeding 1,000 mcg per serving. This remarkable concentration confirms kale's status as a superfood, providing potent benefits for blood clotting, bone density, and potentially cardiovascular health. By incorporating kale and other diverse vitamin K-rich foods into your diet, you can support these crucial bodily functions. For those on blood thinners, maintaining a consistent intake is key, and it's essential to consult a healthcare provider for personalized advice. Overall, including cooked kale as part of a balanced and nutritious diet is an excellent way to boost your vitamin K levels naturally.

Visit the National Institutes of Health's fact sheet on vitamin K for more information.

Frequently Asked Questions

Cooking kale, such as boiling and draining it, does not destroy the vitamin K. Instead, it concentrates the vitamin into a smaller, denser volume of leaves. While cooking can cause a minor nutrient loss, kale's vitamin K content remains exceptionally high, and cooking also helps reduce oxalates, which can improve the absorption of other minerals.

For healthy individuals, consuming high amounts of vitamin K from food sources like kale is not toxic and rarely poses a health risk, as the body can regulate it effectively. However, those on specific medications like warfarin must be cautious and maintain a consistent intake to avoid interfering with the medication's effects.

Yes, while kale is an exceptional source, you can get sufficient vitamin K from a variety of other foods. These include other leafy greens like spinach and collard greens, broccoli, Brussels sprouts, and fermented foods like natto, as well as eggs, meat, and cheese.

To increase vitamin K, incorporate other leafy greens like spinach into salads or smoothies, add broccoli or Brussels sprouts to your meals, or try fermented foods like natto. You can also find smaller amounts in vegetable oils, eggs, and some dairy products.

Vitamin K deficiency is rare in healthy adults but can occur with certain health conditions or medications. Signs include easy bruising, excessive bleeding from cuts or wounds, nosebleeds, and blood in the urine or stool. In severe cases, it can increase the risk of bleeding into internal organs.

Yes, there are two main forms of vitamin K. Phylloquinone (K1) is the plant-based form found in leafy greens. Menaquinones (K2) are found in some animal and fermented foods, like natto. K1 is the main dietary form, while K2 can offer different benefits, particularly for bone and heart health.

Yes, the way you prepare kale affects its nutrients. While cooking concentrates fat-soluble vitamins like K, it can slightly reduce water-soluble vitamins like C. Cooking also helps reduce the level of oxalates, making minerals like calcium and iron more bioavailable. Enjoying both raw and cooked kale offers a wider range of nutritional perks.