Understanding Your Diet: Which Fruits Have Vitamin K?

October 3, 2025 •

4 min read

While leafy green vegetables are the most potent sources of vitamin K, some fruits also contribute to your daily intake. For those seeking to diversify their nutrient sources, understanding which fruits have vitamin K can be a useful part of a balanced nutrition diet.

Quick Summary

This article explores various fruits that contain vitamin K, detailing their nutritional content and explaining the vitamin's role in the body for blood clotting and bone health.

Key Points

Rich Fruit Sources: Fruits containing the most vitamin K include prunes, kiwi, avocado, and various berries like blueberries and blackberries.
Fat-Soluble Absorption: As a fat-soluble vitamin, K is best absorbed when fruits are consumed with some dietary fat, such as in a smoothie with nut butter or on a salad with oil.
Blood Clotting and Bones: Vitamin K is essential for the synthesis of blood-clotting proteins and plays a key role in bone health.
Dietary Consistency is Key: Individuals on blood-thinning medication like warfarin must maintain a consistent vitamin K intake to avoid dangerous fluctuations.
Diversify Your Sources: While leafy greens are the primary source, including a variety of fruits helps ensure adequate vitamin K consumption.
K1 vs. K2: The vitamin K found in fruits is primarily K1 (phylloquinone), while K2 (menaquinone) is found in animal products and fermented foods.

The Importance of Vitamin K in Your Diet

Vitamin K is a fat-soluble vitamin essential for several critical bodily functions. Its most well-known role is facilitating blood clotting, a process that relies on vitamin K to synthesize specific proteins in the liver. Beyond coagulation, vitamin K also plays a vital part in maintaining strong, healthy bones and preventing arterial calcification, which supports cardiovascular health.

The two primary dietary forms of this nutrient are vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is found predominantly in plant foods, such as green leafy vegetables, while K2 is present in fermented foods and some animal products. While fruits contain K1, their contribution is generally modest compared to vegetables like spinach or kale, but they can still be a meaningful addition to your diet.

Leading Fruits for Your Vitamin K Intake

Although fruits are not the heaviest lifters in the vitamin K department, some are excellent contributors. Here's a look at some of the best fruit options for boosting your intake of this essential nutrient:

Kiwi: This small, nutrient-packed fruit is a great source of vitamin K. One medium kiwi contains over 30 micrograms (mcg), which accounts for a significant portion of the recommended daily intake.
Avocado: Known for its healthy fats and creamy texture, a single, medium avocado offers approximately 29 mcg of vitamin K, providing a robust boost to your daily consumption.
Blueberries and Blackberries: These antioxidant-rich berries are a convenient way to add vitamin K to your diet. A cup of raw blueberries or blackberries provides about 28-29 mcg of vitamin K.
Prunes (Dried Plums): Dehydrated fruits are often concentrated sources of nutrients. Five dried prunes contain around 28 mcg of vitamin K, making them a powerful choice.
Dried Figs: Another excellent dried fruit, a half-cup of dried figs can supply about 11.6 mcg of vitamin K.
Pomegranate Juice: While whole fruits are generally preferable, bottled pomegranate juice can be a decent source. A serving of juice may contain around 25.9 mcg of vitamin K, though sugar content should be monitored.
Grapes: Depending on the variety, a cup of grapes can offer approximately 15 to 22 mcg of vitamin K.
Pumpkin: Often used as a vegetable, pumpkin is technically a fruit and can be a good source of vitamin K, particularly canned pumpkin.

Comparing Vitamin K Content in Fruits

To help you visualize and compare the options, here is a table highlighting the vitamin K content in a 100g serving of several fruits:


Fruit (per 100g)	Vitamin K (mcg)	% Daily Value (Approx.)
Prunes	60	50%
Kiwi	40	33%
Avocado	21	18%
Blackberries	20	17%
Blueberries	19	16%
Pomegranate	16	14%
Figs (Dried)	16	13%
Grapes	15	12%

Incorporating Vitamin K-Rich Fruits Into Your Meals

Adding these fruits to your diet is both simple and delicious. The fat-soluble nature of vitamin K means it is best absorbed when consumed with some dietary fat. Here are some practical tips:

Smoothies: Blend kiwi, berries, or avocado into your morning smoothie. Add a tablespoon of nut butter or a handful of almonds for a healthy fat source to aid absorption.
Salads: Toss sliced avocado, pomegranate seeds, or grapes into a spinach or mixed green salad. The leafy greens will provide an extra vitamin K boost.
Snacks: Enjoy a handful of dried prunes or figs for a quick, nutrient-dense snack.
Toppings: Sprinkle berries over yogurt, oatmeal, or whole-grain pancakes.
Guacamole: A homemade guacamole is a fantastic way to consume a significant amount of avocado, and therefore, vitamin K.

Vitamin K Deficiency and Dietary Considerations

Clinical vitamin K deficiency is rare in healthy adults but can occur in those with malabsorption disorders or who take certain medications, like blood thinners such as warfarin. For individuals on warfarin, maintaining a consistent daily intake of vitamin K is crucial to ensure the medication's effectiveness. Sudden changes in consumption can increase or decrease the anticoagulant effect, which can be dangerous. Always consult with a healthcare provider regarding your diet, especially if you take such medications.

While high intake of vitamin K from food sources is not known to be toxic, those on specific medication regimens should be mindful of their consumption. The average healthy adult can easily get their daily requirement by including a variety of foods, including these fruits, in their balanced diet.

Conclusion

While leafy greens remain the superstars of vitamin K, fruits can provide a valuable, tasty, and diverse way to supplement your intake. By incorporating options like kiwi, avocado, and various berries into your meals, you can support your body's vital functions related to blood clotting, bone health, and overall well-being. Focusing on a varied diet filled with nutrient-dense whole foods is the best strategy for meeting all your vitamin needs.

For more detailed nutritional information on specific foods, the USDA FoodData Central is a valuable resource.

Frequently Asked Questions

No, fruits are not the best source of vitamin K. Leafy green vegetables, such as spinach, kale, and broccoli, contain significantly higher concentrations of the vitamin. However, some fruits can still be a valuable part of a balanced diet.

Vitamin K1 (phylloquinone) is the type primarily found in plant-based foods, including fruits. Vitamin K2 (menaquinone) is produced by gut bacteria and found in animal products and fermented foods.

Vitamin K is a fat-soluble vitamin, so it is relatively stable under heat. Cooking fruit generally does not significantly diminish its vitamin K content. Drying fruit, like prunes and figs, can concentrate the vitamin.

It is difficult to meet your daily vitamin K needs from fruit alone. The recommended intake for adult men is 120 mcg and for women is 90 mcg, which would require consuming a substantial amount of fruit. A varied diet including leafy greens, vegetable oils, and some fermented foods is ideal.

There is no known toxicity associated with high doses of vitamin K from food sources. However, individuals on blood-thinning medication should consult their doctor to manage intake and avoid interference with their medication.

Severe vitamin K deficiency can lead to increased bleeding and bruising because the body cannot produce enough blood-clotting proteins. It can also impact bone health, potentially contributing to osteoporosis.

Yes, avocado is an excellent choice for vitamin K absorption. Since vitamin K is fat-soluble, the healthy fats in avocado help the body absorb and utilize the vitamin more effectively.