What Dairy Products Are High in Vitamin K?

November 13, 2025 •

4 min read

According to research published in Current Developments in Nutrition, full-fat dairy products contain appreciable amounts of vitamin K2, primarily menaquinones (MK). This makes knowing what dairy products are high in vitamin K essential for those looking to boost their intake for bone and cardiovascular health.

Quick Summary

Full-fat and fermented dairy products, especially various cheeses like Gouda, Brie, and aged varieties, are excellent sources of vitamin K2 (menaquinone). The vitamin K content is directly linked to the fat content, with full-fat versions offering significantly more menaquinones than reduced-fat alternatives.

Key Points

Full-Fat is Key: The vitamin K2 content in dairy is directly correlated with its fat content, making full-fat versions significantly more potent than low-fat alternatives.
Cheese is a Top Source: Aged and fermented cheeses like Gouda, Brie, and specific Swiss varieties are among the richest dairy sources of vitamin K2 (menaquinone).
Fermentation Matters: The bacteria involved in the fermentation and ripening of cheese are responsible for producing the beneficial K2 forms found in these products.
Bone and Heart Health: Consuming dairy high in vitamin K2 supports bone mineralization and prevents arterial calcification, benefiting both skeletal and cardiovascular health.
Incorporate Moderately: While high in vitamin K2, many full-fat dairy products are also high in calories and saturated fat, so they should be consumed in moderation as part of a balanced diet.
Combine with Other Sources: For a complete vitamin K profile, combine dairy products (rich in K2) with leafy green vegetables (rich in K1) for optimal nutritional benefits.

The Two Forms of Vitamin K: K1 and K2

Vitamin K exists in two primary forms: K1 (phylloquinone) and K2 (menaquinone). K1 is primarily found in green leafy vegetables, while K2 is prevalent in animal products and fermented foods like dairy. Vitamin K2 is a group of subtypes (MK-4 to MK-13) important for bone and cardiovascular health. While the body can convert some K1 to K2, dietary intake of K2-rich foods is more efficient for maintaining adequate levels.

Why Vitamin K2 from Dairy is Important

Vitamin K2 is fat-soluble, meaning its concentration in dairy is linked to fat content. Bacteria produce K2 during the fermentation and ripening processes in animals and certain dairy production. Full-fat dairy typically contains more K2 than low-fat options.

Dairy Products with the Highest Vitamin K Content

Some dairy products are excellent sources of vitamin K2, with content varying by type, brand, and preparation.

High-Vitamin K Cheeses Cheeses are particularly rich in menaquinones, especially longer-chain forms like MK-9.

Gouda: Aged Gouda is well-known for high K2 content, surpassing younger Gouda.
Brie and Camembert: These soft cheeses are good K2 sources.
Munster: Raw, unpasteurized Munster cheese can be very rich in menaquinones.
Swiss Cheeses: Emmentaler and Raclette are notable for their K2 levels.
Cheddar: Full-fat aged cheddar provides a reliable amount of menaquinones.

Butter and Cream

Grass-fed Butter: Butter from grass-fed cows tends to have higher K2 levels. Due to high fat and calories, consume in moderation.
Heavy Cream: As a high-fat product, heavy cream contains considerable K2.

Fermented Milk Products

Full-Fat Yogurt and Curd: These are good K2 sources, though levels depend on fermentation cultures.
Full-Fat Milk: While less concentrated than cheese, full-fat milk is a decent source, containing more K2 than low-fat versions.

How to Maximize Vitamin K Absorption

As a fat-soluble vitamin, K2 absorption is enhanced when consumed with fat. The natural fat in full-fat dairy aids this process.

Comparison of Dairy Vitamin K2 Sources (per 100g)


Dairy Product (Full-Fat)	Approx. Total Vitamin K2 (µg)	Notes
Soft Cheese (e.g., Brie)	506	High K2 content from fermentation.
Blue Cheese	440	Another fermented option rich in K2.
Hard Cheese (e.g., Aged Gouda)	282–729	K2 increases with aging process.
Full-Fat Milk	38.1	Lower concentration but consistent source.
Heavy Cream	587	Very high K2 due to fat content.
Reduced-Fat Cheddar	49	Significantly less K2 than full-fat versions.

The Role of Vitamin K in the Body

Vitamin K, particularly K2, is vital for more than blood clotting. Its functions include:

Bone Health: K2 activates proteins like osteocalcin, directing calcium to bones and improving density. High K2 intake is linked to fewer fractures.
Cardiovascular Health: It helps prevent arterial calcification by activating MGP, which inhibits calcium buildup in soft tissues. More K2 is associated with lower heart disease risk.
Pancreatic Function: Some research suggests K2 may help regulate blood sugar and improve insulin sensitivity.

The Importance of Full-Fat Dairy

Studies show a strong correlation between dairy's vitamin K content and its fat content. Reduced-fat dairy can have significantly less vitamin K than full-fat versions. This highlights the importance of choosing full-fat options for maximizing K2 intake from dairy. The type of microbial fermentation and the diet of cows (like grass-fed) influence the menaquinone profile.

Incorporating Dairy for Vitamin K

Adding these dairy foods is easy. Opt for full-fat cheeses like Gouda, Brie, or Emmentaler. Use grass-fed butter sparingly or add full-fat yogurt to meals. Moderate consumption is key due to calorie and fat content. Combining K2-rich dairy with K1-rich leafy greens provides comprehensive vitamin K intake, with fats aiding absorption. A salad with spinach (K1) and aged Gouda (K2) offers a dual benefit.

Conclusion

Full-fat and fermented dairy products, especially cheese, are excellent sources of vitamin K, specifically K2. Aged cheeses like Gouda, Brie, and certain Swiss varieties are particularly high due to the fermentation and aging processes. The vitamin K content increases with fat percentage, making full-fat products preferable for K2 intake. Including these dairy foods in a balanced diet supports bone density, cardiovascular health, and overall well-being. Individuals on blood thinners should consult a doctor before dietary changes related to vitamin K.

Important Considerations

Maintaining consistent vitamin K intake is crucial for those on anticoagulant medications like warfarin. Always discuss dietary changes with a healthcare provider. While vital, vitamin K should be part of a balanced diet for overall health, rather than the sole focus.

Dairy Products Are Good Dietary Sources of Some Vitamin K Forms

How to Choose the Best Dairy Sources

Choose full-fat, aged cheeses for maximum K2.
Look for dairy from grass-fed cows for potentially higher K2.
Check ingredient lists for bacterial cultures in fermented products.
Pair dairy with leafy greens for a complete vitamin K profile.

Using these tips helps maximize dietary vitamin K intake through dairy for better health.

Frequently Asked Questions

Vitamin K1 (phylloquinone) is found primarily in green leafy vegetables, while vitamin K2 (menaquinone) is found mainly in animal products and fermented foods like dairy and natto.

Skim milk contains much lower levels of vitamin K compared to full-fat milk. Since vitamin K is fat-soluble, its concentration is linked to the fat content of the dairy product.

Aged and fermented cheeses are the best sources of vitamin K2. Some of the highest include soft cheese (Brie, Camembert), hard cheese (Gouda, Emmentaler), and blue cheese.

Yes, butter contains vitamin K2, particularly grass-fed butter, due to the conversion of K1 from grass in the cow's digestive system. However, it should be consumed in moderation due to its high fat content.

Vitamin K2 helps direct calcium to bones by activating proteins like osteocalcin, improving bone density and strength. Studies link higher K2 intake to lower fracture rates.

Yes, but getting enough K2 can be more challenging for vegetarians. The richest sources are fermented animal products and fermented soybeans (natto). Many vegetarians primarily get K1 from leafy greens.

Cooking does not significantly affect the vitamin K content of dairy, as it is relatively heat-stable. However, the concentration of menaquinones is already established during fermentation and aging.

Yes, vitamin K2 content can vary significantly between brands and types of cheese based on factors like fat content, ripening time, and bacterial cultures used in production.