What green vegetable has the most vitamin K?

December 23, 2025 •

3 min read

According to USDA data, a single cup of cooked kale provides a staggering amount of vitamin K, often over 8 times the daily recommended value. When you ask, what green vegetable has the most vitamin K, the answer is often found among the dark, leafy options that pack an incredible nutritional punch.

Quick Summary

Cooked kale is a leading source of vitamin K, with other dark leafy greens like collards, spinach, and turnip greens also offering extremely high levels of this essential nutrient. Vitamin K is vital for blood clotting and bone health.

Key Points

Cooked kale is a leading source: A half-cup of cooked kale provides an exceptionally high amount of vitamin K, making it a top contender.
Collard greens are extremely high: A half-cup of cooked collard greens is also one of the richest sources of vitamin K available.
Cooking concentrates vitamin K: Since many high-K vegetables are leafy, cooking them removes water, concentrating the vitamin K content per serving.
Vitamin K is vital for blood and bone health: The nutrient plays a crucial role in blood clotting and proper bone metabolism.
Pair with fat for better absorption: Vitamin K is fat-soluble, so eating green vegetables with a source of healthy fat, like olive oil, enhances absorption.
Monitor intake with certain medications: People on blood thinners like warfarin need to maintain a consistent vitamin K intake to avoid interfering with their medication.

The Vitamin K Powerhouse: Kale

When examining what green vegetable has the most vitamin K, kale is a frequent frontrunner, especially in its cooked form. The vitamin K content can vary depending on preparation. For instance, a half-cup of cooked kale can contain over 500 mcg of Vitamin K, significantly exceeding the daily needs for most adults. Other leafy greens are also remarkably high in this nutrient, which is crucial for vital bodily functions.

Why is Vitamin K Important?

Vitamin K is a fat-soluble vitamin and is known as the "clotting vitamin" for its primary role in blood coagulation. It is necessary for the production of proteins that enable blood to clot properly, preventing excessive bleeding. Beyond blood health, vitamin K also contributes to bone metabolism by helping the body utilize calcium, which is important for maintaining strong, healthy bones. It may also play a role in supporting heart health by preventing the mineralization of arteries.

There are two main types of vitamin K:

Vitamin K1 (Phylloquinone): Predominantly found in plant-based foods, such as leafy green vegetables.
Vitamin K2 (Menaquinones): Primarily found in animal products and fermented foods, and also produced by gut bacteria.

Other Top Sources of Vitamin K from Green Vegetables

While kale is a standout, several other green vegetables provide significant amounts of vitamin K, making them excellent additions to your diet. These vegetables are typically at their most potent when cooked, as this process concentrates the vitamin content by reducing water volume.

Examples of high-vitamin K greens include:

Collard Greens: A cup of cooked collard greens is also exceptionally high in vitamin K.
Spinach: Both raw and cooked spinach contain high levels of vitamin K, with the cooked version being even more potent per serving.
Turnip Greens: Cooked turnip greens are another excellent source, offering a substantial boost to your daily intake.
Beet Greens: The leafy tops of beets are edible and surprisingly rich in vitamin K.
Swiss Chard: This green can be eaten raw or cooked, with its vitamin K content being notably high.
Mustard Greens: Known for their peppery flavor, these greens are also rich in vitamin K.

Comparison of Vitamin K Content in Green Vegetables

The following table illustrates the vitamin K content of some of the most potent green vegetables, based on a half-cup serving of cooked varieties unless specified.


Green Vegetable	Portion Size	Vitamin K (mcg)	Percent Daily Value	Notes
Kale	1 cup (raw)	113	94%	Cooked content is much higher
Collard Greens	½ cup (cooked, boiled)	530	442%	A top source when cooked
Spinach	1 cup (raw)	145	121%	Cooked provides much more per serving
Turnip Greens	½ cup (cooked, boiled)	426	355%	One of the highest sources
Broccoli	½ cup (boiled)	110	92%	Very good source
Brussels Sprouts	1 cup (cooked)	156	130%	Also a great option

Tips for Increasing Vitamin K Absorption

Since vitamin K is fat-soluble, pairing these nutrient-dense vegetables with a healthy fat source can significantly enhance absorption. Consider these preparation methods to get the most out of your high-K diet:

Sauté kale or spinach in a little olive oil.
Add a handful of raw kale or spinach to a smoothie with avocado.
Include high-vitamin K greens in salads with an oil-based dressing.

Important Consideration for Blood Thinner Users

For individuals taking anticoagulant medications like warfarin (Coumadin), consistent daily intake of vitamin K is crucial. Sudden fluctuations in vitamin K consumption can interfere with the medication's effectiveness. It is highly recommended that anyone on these medications consult with their healthcare provider to determine an appropriate and consistent dietary plan.

Conclusion

While many green vegetables are excellent sources of vitamin K, cooked kale, collard greens, and turnip greens often contain the highest amounts per serving. Vitamin K is essential for blood clotting and contributes to bone and heart health. To maximize absorption, pairing these vegetables with a source of healthy fat is recommended. By incorporating a variety of these nutrient-rich greens into your diet, you can easily meet and exceed your daily vitamin K needs.

Authoritative Source on Vitamin K

For further information on the role of vitamin K in health, you can consult the National Institutes of Health Fact Sheet.

Frequently Asked Questions

The primary function of vitamin K is to assist in blood clotting, which helps prevent excessive bleeding from injuries. It also plays a role in bone health.

Yes. Vitamin K1 (phylloquinone) is found mainly in plants and leafy greens, while vitamin K2 (menaquinones) is found in animal products and fermented foods, with some produced by gut bacteria.

While both contain high amounts, a serving of cooked spinach typically provides more vitamin K than a serving of raw spinach because the cooking process reduces water content, concentrating the nutrients.

Yes. While green vegetables are the richest source of K1, other foods like fermented soybeans (natto), chicken liver, and certain cheeses contain vitamin K2.

A deficiency in vitamin K can impair blood clotting, leading to symptoms such as easy bruising, nosebleeds, and excessive bleeding from wounds. It can also affect bone health over time.

Most healthy individuals can obtain enough vitamin K from a balanced diet rich in leafy green vegetables. Supplements may be necessary for those with malabsorption issues or specific medical conditions, but you should consult a doctor first.

While generally lower in vitamin K than leafy greens, some fruits with notable amounts include kiwis, avocado, and berries like blueberries and blackberries.