Understanding Your Nutrition Diet: Which Fruit Gives You Vitamin K?

November 3, 2025 •

4 min read

While leafy greens are renowned for their high vitamin K content, several fruits also provide notable amounts of this essential nutrient. This guide explores which fruit gives you vitamin K and how to incorporate them into a balanced nutrition diet for vital health benefits.

Quick Summary

This article details the fruits that provide vitamin K, an essential nutrient for blood clotting and bone health. It also explains why a diverse diet, including vegetables and other sources, is crucial for maintaining adequate vitamin K levels.

Key Points

Top Fruits for Vitamin K: Kiwi, avocado, blueberries, blackberries, and prunes are among the best fruit sources for vitamin K.
Greens are the King: Leafy green vegetables like kale, spinach, and Swiss chard remain the most potent dietary sources of vitamin K1.
Two Types of Vitamin K: Vitamin K1 from plants (greens, some fruits) and K2 from animal products and fermented foods (natto, cheese, eggs) both contribute to health.
Enhance Absorption: As a fat-soluble vitamin, eating vitamin K-rich fruits and vegetables with a source of fat (like avocado or olive oil) increases absorption.
Crucial Health Roles: Vitamin K is vital for proper blood clotting and is essential for maintaining strong and healthy bones.
Variety is Best: A balanced diet incorporating various fruits, vegetables, and other sources is the most effective way to ensure adequate vitamin K intake.

What is Vitamin K and Why is it Important?

Vitamin K is a fat-soluble vitamin crucial for several key physiological processes. It is primarily known as the "clotting vitamin" because it's required for the liver to produce proteins necessary for blood clotting. A deficiency can lead to excessive bleeding and bruising. Beyond coagulation, vitamin K also plays an important role in bone metabolism, helping to maintain bone density and reduce fracture risk. Some research suggests it may also support heart health by preventing the mineralization of arteries.

There are two main forms of naturally occurring vitamin K:

Vitamin K1 (Phylloquinone): Primarily found in plant-based foods, especially dark leafy green vegetables. This is the most common dietary source.
Vitamin K2 (Menaquinone): Found in some animal products and fermented foods. Gut bacteria can also produce small amounts of K2.

Which Fruits Offer Vitamin K?

While fruits are not the most concentrated source of vitamin K compared to leafy greens, several types can contribute to your daily intake. Incorporating a variety of these fruits into your diet is a simple way to boost your levels.

Here is a list of fruits that contain vitamin K:

Kiwi: One medium fruit contains a good amount, making it one of the better fruit choices for this vitamin.
Blueberries: These small berries pack a punch, with a half-cup serving providing a decent contribution to your daily needs.
Blackberries: Similar to blueberries, blackberries are another excellent berry source of vitamin K.
Avocado: This versatile fruit provides a solid amount of vitamin K per medium-sized fruit.
Pomegranate: A half-cup serving of pomegranate seeds offers a helpful portion.
Grapes: A cup of grapes can provide some vitamin K, though less concentrated than some other fruits.
Figs: Dried figs are a notable source of vitamin K.
Prunes: Also known as dried plums, prunes offer a decent amount of vitamin K per serving.
Pumpkin: This fruit (often used as a vegetable) is a good source, especially when consumed as canned pumpkin.

Beyond Fruit: The Richest Sources of Vitamin K

While fruit is a good addition, a balanced diet should include other, more potent sources of vitamin K to meet your daily requirements, especially the highly concentrated leafy greens.

Top sources include:

Leafy Greens: Kale, spinach, collard greens, Swiss chard, and beet greens are among the richest sources of vitamin K1. Just a small amount of cooked kale can provide well over the daily recommended intake.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage also contain significant amounts of vitamin K1.
Vegetable Oils: Canola and soybean oil are good dietary sources of vitamin K1. Since vitamin K is fat-soluble, consuming leafy greens with a little oil can help improve absorption.
Fermented Foods: Natto, a traditional Japanese dish of fermented soybeans, is an exceptionally rich source of vitamin K2.
Animal Products: Foods like cheese, eggs, and liver contain vitamin K2. The fat content of these foods often correlates with higher K2 levels.

Comparison Table: Vitamin K Content in Various Foods


Food (per 100g)	Primary Vitamin K Type	Approximate Vitamin K Content (mcg)	Notes
Swiss Chard (raw)	K1	830	One of the highest vegetable sources
Cooked Kale	K1	418	A powerhouse of vitamin K
Natto (fermented soybeans)	K2	998	Exceptionally rich K2 source
Raw Spinach	K1	483	Versatile leafy green source
Kiwi (raw)	K1	40	One of the highest fruit sources
Blueberries (raw)	K1	19	Popular and accessible berry
Prunes (dried)	K1	60	Easily stored and nutritious
Avocado (raw)	K1	21	Healthy fat source that aids absorption
Beef Liver	K2	106	Excellent animal-based K2 source
Egg Yolk	K2	7	Part of a balanced meal

Maximizing Vitamin K Absorption

Since vitamin K is a fat-soluble vitamin, combining it with a source of dietary fat can significantly improve its absorption. For example, adding avocado or a drizzle of olive oil to a fruit and leafy green salad can help your body get the most out of the vitamin K present. Similarly, enjoying fruits like blueberries in a smoothie with a small amount of full-fat yogurt or a few nuts can also enhance absorption.

Conclusion: A Diverse Diet is Key

While some fruits do provide vitamin K, they are not the most concentrated source. Relying solely on fruit would make it difficult to meet the recommended daily intake. The best approach is to include a variety of vitamin K-rich foods in your diet, with a strong focus on leafy green vegetables, alongside other sources like fermented foods, dairy, and eggs. Combining these foods with healthy fats will ensure optimal absorption, contributing to proper blood clotting, robust bone health, and a well-rounded nutritional profile. By understanding which fruit gives you vitamin K and where other key sources lie, you can make informed decisions to build a more comprehensive and beneficial nutrition plan.

For more detailed dietary guidelines, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

No, fruits are not the best source of vitamin K. While some fruits provide a decent amount, leafy green vegetables like kale, spinach, and collard greens are significantly richer sources of vitamin K1.

Vitamin K1 (phylloquinone) is mainly found in plant foods like leafy greens. Vitamin K2 (menaquinone) is found in animal products, like cheese and eggs, and fermented foods such as natto. Both are important for different bodily functions, though K1 is more common in Western diets.

To increase vitamin K absorption, consume your fruits and vegetables with a source of dietary fat. For example, add avocado or a light oil-based dressing to a salad, or blend fruits with full-fat yogurt.

Yes, vitamin K intake can affect certain medications, particularly blood-thinning medications like warfarin (Coumadin). Sudden changes in vitamin K consumption can alter the drug's effectiveness. Consult your healthcare provider about managing your diet while on these medications.

Vitamin K plays a critical role in producing proteins that help blood clot properly. It is also important for bone health, aiding in bone mineralization and contributing to stronger bones.

Yes, blueberries are a good fruit source of vitamin K. A half-cup serving provides a notable contribution to your daily intake.

Severe vitamin K deficiency is rare in adults, as it is found in many foods. However, suboptimal intake is more common. Certain medical conditions or long-term use of antibiotics can increase the risk of deficiency.