What Food Gives You the Most Vitamin K?

December 5, 2025 •

4 min read

According to the National Institutes of Health, the richest sources of vitamin K1 are dark, leafy green vegetables. To find out what food gives you the most vitamin K, one must distinguish between the two main types, phylloquinone (K1) and menaquinone (K2), as their top sources differ significantly. This guide explores the most potent dietary options for each type to help you boost your intake effectively.

Quick Summary

The richest sources of vitamin K are dark leafy greens for K1 and fermented soybeans (natto) for K2. Other notable sources include vegetable oils, certain cheeses, and some organ meats. Choosing from these various food groups ensures a balanced intake of both forms for optimal health.

Key Points

Natto is the richest source: The Japanese dish of fermented soybeans contains the highest concentration of vitamin K, specifically K2.
Leafy greens are K1 powerhouses: For vitamin K1, cooked leafy greens like kale, collard greens, and spinach are the most potent sources per serving.
K1 and K2 have different roles: Vitamin K1 supports blood clotting, while K2 is crucial for bone and heart health.
Absorption is enhanced by fat: Vitamin K is fat-soluble, so eating high-K foods with healthy fats like olive oil or avocado can improve absorption.
Dried herbs offer high density: Although consumed in small amounts, dried herbs such as basil and parsley have a very high vitamin K content per 100 grams.
Fermented foods contain K2: Foods like natto, certain cheeses, and sauerkraut are excellent sources of the K2 form of the vitamin.
A balanced diet is key: To ensure proper intake of both K1 and K2, it's best to include a variety of plant-based and fermented/animal-based foods in your diet.

The Distinction Between Vitamin K1 and Vitamin K2

Before exploring the specific foods, it's crucial to understand the two main types of vitamin K. Vitamin K1, or phylloquinone, is predominantly found in plant-based foods, particularly leafy greens. Its primary role is related to blood clotting. Vitamin K2, or menaquinone, is found in animal products and fermented foods and is essential for bone metabolism and heart health. Your body can partially convert K1 to K2, but direct dietary intake of both forms is beneficial.

The Absolute Richest Sources of Vitamin K

When considering total vitamin K, one fermented food stands out significantly:

Natto (fermented soybeans): This traditional Japanese dish is the single most concentrated food source of vitamin K2. Just a three-ounce serving provides a massive 850 mcg, or 708% of the Daily Value (DV). Due to its potency, it is often cited as the top vitamin K food overall, though its acquired taste means it is not a dietary staple for many.
Dried Herbs (Parsley, Basil, Thyme): While not consumed in large quantities, dried herbs like parsley, basil, and thyme contain an exceptionally high concentration of vitamin K1 per 100 grams. For example, dried basil contains over 1,700 mcg per 100g, though a standard serving is much smaller.

Top Tier Foods for Vitamin K1 (Phylloquinone)

For those seeking the most vitamin K1, green leafy vegetables are king. Cooking these vegetables often increases their vitamin K concentration per cup.

Cooked Collard Greens: A half-cup serving of boiled collard greens packs 530 mcg of vitamin K.
Cooked Turnip Greens: Similar to collards, a half-cup of cooked turnip greens provides 426 mcg.
Raw Swiss Chard: With 830 mcg per 100g, Swiss chard is a powerhouse, delivering 692% of the DV.
Cooked Spinach: A half-cup of cooked spinach delivers 444 mcg, a significant amount.
Cooked Kale: One cup of cooked kale offers 1,054 mcg, making it one of the most vitamin K-dense options.

Significant Sources of Vitamin K2 (Menaquinone)

Beyond natto, other animal and fermented products provide good amounts of K2. Levels can vary based on the animal's diet, with grass-fed options often containing higher amounts.

Goose Liver Pate: This is another extremely rich source, with 369 mcg per 100g.
Hard and Soft Cheeses: Cheeses like Gouda and Brie are notable sources of K2. Aged Gouda, for instance, contains around 32 mcg per 50g.
Beef Liver: Provides 106 mcg of K2 per 100g.
Chicken: A 100g serving of chicken meat contains around 10 mcg of K2, with organ meat like liver having even more.
Egg Yolks: An excellent dietary source, offering about 15.5 mcg of K2 per 100g.

Enhancing Vitamin K Absorption

Since vitamin K is a fat-soluble vitamin, consuming it with a source of healthy fat can significantly increase its absorption. For instance, drizzling olive oil over a spinach salad or cooking leafy greens in butter can maximize the nutritional benefits. Fermented foods also offer better absorption due to the bacterial synthesis of K2.

Comparison of Key Vitamin K Food Sources (per 100g)


Food Source	Primary Vitamin K Type	Vitamin K Content (mcg)	Notes
Natto	K2	998	Exceptionally high, fermented soybean
Dried Basil	K1	1714	Very high concentration, but small serving size
Raw Swiss Chard	K1	830	Potent uncooked green
Cooked Collard Greens	K1	623	Boiled preparation increases density
Cooked Spinach	K1	541	Very common source, high concentration
Cooked Kale	K1	419	A popular superfood, high in K1
Goose Liver Pate	K2	369	A rich animal-based source of K2
Hard Cheeses (e.g., Gouda)	K2	76	Good K2 source, also high in fat
Cooked Broccoli	K1	141	Readily available and a good source

The Takeaway: Diversify Your Sources

While natto and dark leafy greens provide the highest concentrations of vitamin K, incorporating a variety of sources is the best approach for overall health. Combining plant-based K1 and animal/fermented K2 foods ensures a broad range of nutritional benefits. This can be as simple as adding a handful of spinach to a smoothie, enjoying a cheese platter, or experimenting with fermented foods like sauerkraut or kefir. For those on blood thinners like Warfarin, monitoring and regulating vitamin K intake is critical, and consulting a healthcare provider is essential. A balanced diet rich in varied whole foods is the most sustainable way to meet your vitamin K needs.

Conclusion

To answer the question of what food gives you the most vitamin K, the single richest source by far is natto, a fermented soybean dish, providing an exceptionally high amount of K2. For more common dietary options, dark leafy greens such as cooked kale, spinach, and collard greens offer the highest concentrations of K1. A balanced intake from both plant-based K1 and animal/fermented K2 sources, consumed with healthy fats, is recommended for comprehensive health benefits.

Additional Lists of Vitamin K Foods

Fruits and Other Vegetables with Vitamin K

Avocado: Contains a good amount of vitamin K per serving.
Kiwi: Offers a decent boost of vitamin K.
Blueberries & Blackberries: Provide moderate amounts of vitamin K.
Brussels sprouts: Excellent source of vitamin K, especially when cooked.

Meats, Dairy, and Oils with Vitamin K

Soybean Oil: A good source of vitamin K1.
Eggs (yolk): Contains significant amounts of K2.
Chicken: Provides a moderate amount of K2.
Fermented Dairy (Kefir): Contains probiotics that contribute to K2 production.

Frequently Asked Questions

The single best food for vitamin K intake is natto, a Japanese dish made from fermented soybeans, which is an exceptionally rich source of vitamin K2.

The vegetables highest in vitamin K are dark leafy greens, including cooked kale, collard greens, turnip greens, and spinach, which are concentrated sources of vitamin K1.

Yes, animal products contain vitamin K, primarily as vitamin K2. Good sources include goose liver pate, certain cheeses like Gouda, chicken, and egg yolks.

Cooking often increases the vitamin K concentration of leafy greens per serving because it reduces volume. For instance, a cup of cooked spinach is denser and has more vitamin K than a cup of raw spinach.

Yes, vitamin K1 is primarily found in plant-based foods like leafy greens, while vitamin K2 is found in animal products and fermented foods. Both are important for health.

To improve absorption, consume vitamin K-rich foods with a source of dietary fat, as vitamin K is fat-soluble. Examples include dressing a salad with oil or cooking greens in butter.

Yes, dried herbs like basil, parsley, and thyme are highly concentrated sources of vitamin K per 100 grams. However, the amount typically used in a recipe is small.