What Food Has the Most Vitamin K? An Essential Guide

According to the NIH Office of Dietary Supplements, dark leafy green vegetables are among the richest dietary sources of Vitamin K. This essential nutrient is vital for critical bodily functions, including blood clotting and bone metabolism, so understanding what food has the most vitamin K is key for a balanced diet.

Quick Summary

Vitamin K is a fat-soluble nutrient essential for blood clotting and bone health, found primarily in leafy greens (K1) and fermented foods (K2). The highest concentrations come from specific vegetables and the Japanese dish natto, and including a variety of sources is beneficial for overall wellness.

Key Points

• Leafy Greens are King: Dark, leafy greens like kale, spinach, and collard greens are the most abundant sources of vitamin K1.

• Natto is a K2 Powerhouse: Fermented soybeans (natto) contain exceptionally high levels of vitamin K2, making it a super-source.

• Cooking Concentrates K1: For vegetables like spinach and kale, cooking can increase the concentration of vitamin K per serving.

• Fat Improves Absorption: Vitamin K is fat-soluble, so eating sources with a healthy fat like olive oil or avocado enhances absorption.

• Two Types, Different Sources: Vitamin K1 comes mainly from plants, while K2 is found in fermented foods and animal products.

• More than Greens: Vegetables such as broccoli, Brussels sprouts, and cabbage also contribute significantly to your vitamin K intake.

• Consider your Medication: Individuals on blood-thinning medications like warfarin should monitor their vitamin K intake and consult a doctor.

Vitamin K, a group of fat-soluble vitamins, is crucial for several key physiological processes, including blood coagulation and bone health. While the term 'vitamin K' is often used singularly, it actually encompasses two main forms: K1 (phylloquinone) and K2 (menaquinone). These two types are found in different food sources and play distinct, though related, roles in the body. Fortunately, obtaining sufficient vitamin K is quite straightforward for most people who consume a balanced diet rich in whole foods. However, pinpointing the top sources can significantly enhance your nutritional intake.

The Top Vitamin K1 Powerhouses: Leafy Greens and Vegetables

For the vast majority of people, the primary source of vitamin K is phylloquinone (K1), which is abundant in plants. The darker and leafier the green, the more vitamin K it likely contains. Cooking these vegetables often concentrates their vitamin content, making a serving even more potent.

• Kale: Often cited as a 'superfood,' cooked kale is a true vitamin K powerhouse. Just one cup of cooked kale can provide several times the recommended daily value.
• Collard Greens: Whether frozen and boiled or cooked fresh, collard greens offer an exceptionally high amount of vitamin K per serving.
• Spinach: Both raw and cooked spinach are excellent sources. A single cup of raw spinach provides a significant portion of the daily requirement, while cooking it further boosts its vitamin K concentration.
• Mustard Greens and Turnip Greens: These leafy greens are also packed with vitamin K, with cooked versions offering particularly high levels.
• Broccoli and Brussels Sprouts: These cruciferous vegetables are notable sources of vitamin K, with cooked versions providing a healthy dose.

Fermented and Animal-Based Vitamin K2 Sources

Vitamin K2, or menaquinone, is less common in the average diet but is gaining recognition for its potential health benefits, particularly for heart health and bone density. It is found primarily in fermented foods and some animal products.

• Natto: This traditional Japanese dish of fermented soybeans is arguably the single richest dietary source of vitamin K2. A small serving provides a massive amount of K2.
• Cheeses: Certain types of cheese, such as soft and blue cheese, are good sources of vitamin K2, though the levels can vary.
• Animal Liver: Liver, especially goose liver, is a concentrated source of K2. Beef and chicken liver also contain smaller, but still notable, amounts.
• Eggs: The vitamin K2 content in egg yolks can vary depending on the hen's diet, but they can be a useful source.

How to Include Vitamin K in Your Diet

Incorporating these foods into your diet can be both easy and delicious. Since vitamin K is fat-soluble, pairing these foods with a source of healthy fat, such as olive oil or avocado, can enhance its absorption.

• Salads: Create a super-salad by combining raw spinach, kale, or Swiss chard with a vinaigrette made with olive oil.
• Stir-fries and Side Dishes: Sauté cooked mustard greens or broccoli with garlic and a touch of oil.
• Snacks: Snack on roasted soybeans or add pine nuts to a salad for a boost.
• Fermented Foods: If your palate is adventurous, try incorporating natto into your meals. Consider adding soft cheeses or egg yolks to your breakfast.

Conclusion

While a variety of foods contain vitamin K, the highest concentrations are found in dark, leafy green vegetables (K1) and fermented soybeans like natto (K2). By strategically incorporating these powerhouses into your meals, you can ensure your diet is rich in this vital nutrient, supporting healthy blood clotting, strong bones, and overall well-being. Remember to consult a healthcare provider or registered dietitian for personalized advice, especially if you are on blood-thinning medication.

Vitamin K Food Sources Comparison Table

Food (per 100g)	Vitamin K Type	Approximate Micrograms (mcg)	Source Concentration
Natto	K2	998 mcg	Extremely High
Fresh Parsley	K1	1640 mcg	Exceptionally High (per gram)
Raw Swiss Chard	K1	830 mcg	Very High
Cooked Collard Greens	K1	623 mcg	Very High
Cooked Spinach	K1	541 mcg	Very High
Cooked Broccoli	K1	141 mcg	High
Raw Avocado	K1	21 mcg	Moderate
Raw Blueberries	K1	19 mcg	Moderate
Hard Cheese	K2	282 mcg	High
Chicken Breast	K2	15 mcg	Moderate

Frequently Asked Questions

Which specific leafy green has the most vitamin K?

Raw Swiss chard is one of the single best sources of vitamin K, containing about 830 mcg per 100 grams. Other top contenders include cooked mustard greens and cooked collard greens.

Is Vitamin K1 or K2 more important?

Both forms of vitamin K are important for different aspects of health. K1 is crucial for blood clotting, while K2 is particularly noted for its role in bone and heart health. A balanced diet should include sources of both.

Can I get enough vitamin K from vegetables alone?

Yes, it is possible to meet your daily vitamin K requirements by eating a variety of vegetables. Dark leafy greens like kale and spinach are so potent that a single serving can often meet your needs.

Are fruits a good source of vitamin K?

Some fruits contain a moderate amount of vitamin K, though generally less than leafy greens. Good fruit sources include blueberries, figs, grapes, and avocado.

How does cooking affect the vitamin K content of vegetables?

Cooking methods, particularly boiling or steaming, can increase the concentration of vitamin K in vegetables like kale and spinach by reducing their water content, though some nutrients may be lost.

Do animal products contain vitamin K?

Yes, some animal products contain vitamin K2. Examples include liver, certain cheeses (like soft and blue cheese), and eggs, though the amount can be lower than in leafy greens.

Who should be mindful of their vitamin K intake?

People taking blood-thinning medication (anticoagulants) like warfarin should be especially mindful of their vitamin K intake, as it can interfere with the medication's effectiveness.