What Fruit Has the Highest Vitamin K? A Detailed Guide

November 8, 2025 •

3 min read

While leafy green vegetables are famously rich in this nutrient, many are surprised to learn which fruit has the highest vitamin K. Prunes and kiwifruit are top contenders, each offering significant amounts per serving, making them excellent sources of this essential nutrient for blood clotting and bone health.

Quick Summary

Compare the vitamin K content of prunes, kiwis, and berries to find the top fruit source. This guide details vitamin K's key functions, explores other rich dietary sources, and outlines how to incorporate more into your diet.

Key Points

Prunes and Kiwifruit Lead Fruit Sources: Per serving, prunes and kiwifruit are top contenders for the highest vitamin K among fruits, though leafy greens are generally richer.
High-Vitamin K Berry Options: Berries like blackberries and blueberries are also excellent fruit sources, providing nearly 25% of the daily value in a single cup.
Vitamin K is Vital for Blood and Bones: This essential fat-soluble nutrient is crucial for producing blood-clotting proteins and maintaining strong, healthy bones.
Dietary Variety is Best: For optimal health, it is recommended to consume a wide range of vitamin K sources, including fruits, vegetables, and fermented foods.
Consider Medications: People taking blood thinners must be mindful of their vitamin K intake and should consult a doctor before making significant dietary changes.
Leafy Greens are the Richest Source: Beyond fruits, the highest concentrations of vitamin K are found in dark leafy green vegetables like kale and spinach.

What is Vitamin K and Why is it Important?

Vitamin K is a fat-soluble vitamin crucial for several vital bodily functions, primarily blood clotting and bone health. It helps produce the necessary proteins for coagulation, which stops excessive bleeding from injuries. It also plays a significant role in regulating calcium levels and activating proteins like osteocalcin, which are essential for strong bone mineralization. A balanced diet rich in vitamin K can help prevent deficiencies and support overall health.

The Highest Vitamin K Fruit: A Look at the Contenders

When comparing fruits for their vitamin K content, two stand out: prunes (dried plums) and kiwifruit. The winner often depends on whether you measure by a typical serving size or by weight. Based on the amount per 100 grams, prunes generally have a higher concentration of vitamin K, while a single kiwifruit offers a substantial amount in one item.

Prunes (Dried Plums)

A half-cup serving of stewed prunes can provide approximately 32 micrograms (mcg) of vitamin K, which is a significant portion of the recommended daily intake.
Per 100 grams, prunes offer about 60 mcg of phylloquinone (vitamin K1).
They are also known for their high fiber content, which aids in digestive health.

Kiwifruit

A single medium-sized kiwifruit can contain around 30 mcg of vitamin K.
Per 100 grams, green kiwifruit provides approximately 40 mcg of phylloquinone, making it a very dense source.
Kiwi is also packed with vitamin C and other antioxidants, supporting overall immune function.

Other Notable Vitamin K-Rich Fruits

While prunes and kiwifruit lead the pack, several other fruits offer a decent contribution to your daily vitamin K intake.

Blackberries: A one-cup serving contains about 29 mcg of vitamin K.
Blueberries: A cup of blueberries provides approximately 29 mcg of vitamin K.
Avocado: One California avocado can offer 29 mcg of vitamin K.
Pomegranate: A half-cup of raw pomegranate arils contains roughly 23 mcg of vitamin K.
Figs (dried): A half-cup of dried figs provides about 11.6 mcg of vitamin K.
Grapes: A cup of grapes contains about 22 mcg of vitamin K.

Comparison of Vitamin K in Common Fruits


Fruit	Serving Size	Approximate Vitamin K (mcg)	% Daily Value (Adults)	Notes
Prunes	1/2 cup stewed	32	~36% (for women)	Also rich in fiber
Kiwifruit	1 medium fruit	30	~33% (for women)	High in Vitamin C
Blackberries	1 cup raw	29	~24% (for women)	Good source of fiber and antioxidants
Blueberries	1 cup raw	29	~24% (for women)	Antioxidant powerhouse
Avocado	1 California avocado	29	~24% (for women)	Rich in healthy fats
Pomegranate	1/2 cup raw arils	23	~19% (for women)	Also provides Vitamin C
Grapes	1 cup raw	22	~18% (for women)	Rich in antioxidants

Beyond Fruit: Other Significant Sources of Vitamin K

While this article focuses on fruit, it's important to recognize that fruits are not the primary source of vitamin K for most people. Dark leafy green vegetables, certain oils, and fermented foods are typically much richer.

Leafy Greens: Cooked kale and spinach provide exceptionally high amounts of vitamin K.
Natto: This fermented soybean dish is one of the richest sources of vitamin K2, a form of the vitamin that is more bioavailable than K1 from plants.
Other Vegetables: Brussels sprouts, broccoli, and cabbage are also good sources of vitamin K.
Oils: Soybean oil is a significant source of vitamin K1.

Incorporating More Vitamin K-Rich Fruits into Your Diet

There are many simple and delicious ways to enjoy high-vitamin K fruits daily:

Smoothies: Blend kiwifruit, blueberries, and blackberries with a handful of spinach for a nutrient-packed drink.
Oatmeal Topping: Stir stewed prunes or fresh berries into your morning oatmeal.
Salads: Add sliced avocado, grapes, or pomegranate seeds to your salads for flavor and texture.
Snacks: Enjoy a handful of dried prunes or figs as a convenient and healthy snack.
Desserts: Use berries or prunes in healthy baked goods like muffins or fruit crumbles.

Conclusion: A Balanced Approach is Key

In conclusion, while leafy greens remain the most potent source of vitamin K, the fruit category is topped by prunes and kiwifruit. However, other berries like blackberries and blueberries, along with avocado and pomegranate, also offer valuable amounts. The best strategy for a healthy diet is to include a variety of these nutrient-dense fruits and vegetables to ensure you meet your daily vitamin K needs. For further information on recommended daily intake and the functions of vitamin K, consult the National Institutes of Health: Vitamin K Fact Sheet.

Disclaimer: Individuals on blood-thinning medications like warfarin should consult a healthcare provider before significantly altering their vitamin K intake, as it can affect medication effectiveness.

Frequently Asked Questions

Based on nutritional data per 100g, prunes often have the highest concentration of vitamin K among common fruits. However, a single kiwifruit also provides a substantial amount.

Yes, kiwis are considered a high-vitamin K fruit. A single medium-sized kiwifruit can provide about 30 micrograms (mcg), which is a significant percentage of the daily value.

Generally, dark leafy green vegetables contain much higher levels of vitamin K than most fruits. However, some fruits like prunes, kiwis, and berries are good sources.

Yes, blueberries are a good source of vitamin K. A cup of raw blueberries can provide approximately 29 micrograms of the vitamin.

While it's possible to get some vitamin K from fruit, a varied diet that also includes vegetables and other food groups is recommended to ensure adequate intake. Fruits alone may not provide sufficient amounts.

Eating vitamin K-rich fruits contributes to healthy blood clotting, supports strong bones, and may benefit heart health. They also often contain other beneficial nutrients like fiber and antioxidants.

Yes, prunes are an excellent source of vitamin K. A half-cup serving of stewed prunes can provide around 32 micrograms.