What Green Vegetables Have Vitamin K?

November 30, 2025 •

4 min read

Adults need a daily intake of 90 to 120 micrograms of Vitamin K, as stated by the National Institutes of Health. Green vegetables are a key source of this nutrient, so it's important to know which ones offer a significant amount of vitamin K to support health.

Quick Summary

This guide covers the green vegetables with high vitamin K content, such as leafy greens like kale and spinach, as well as cruciferous options like broccoli and Brussels sprouts.

Key Points

Top Sources: Kale, spinach, and collard greens (dark, leafy greens) are exceptionally rich in vitamin K.
Cooked vs. Raw: Cooking many leafy greens, such as spinach, can boost their vitamin K content per serving.
Better Absorption: Enhance absorption by eating vitamin K-rich vegetables with healthy fats, like olive oil or avocado.
Important Functions: Vitamin K is essential for blood clotting, bone mineralization, and cardiovascular health.
Medication Alert: People on blood thinners (e.g., warfarin) need a steady vitamin K intake and should consult a doctor before dietary changes.
Variety is Key: Eating a variety of green vegetables ensures a good mix of vitamin K1 (from plants) and K2 (from gut bacteria and some animal products).

Why Vitamin K is a Vital Nutrient

Vitamin K is a fat-soluble vitamin that is critical for various bodily functions. It's essential for creating proteins needed for blood clotting, which is crucial for healing wounds and preventing excessive bleeding. In addition to its role in coagulation, vitamin K is also crucial for bone metabolism, helping to maintain strong, healthy bones by improving calcium absorption. A low intake of vitamin K has been linked to a higher risk of bone fractures. There are two main forms of dietary vitamin K: K1 (phylloquinone), mostly found in plant foods, and K2 (menaquinones), found in some animal products and fermented foods. This article will focus on the most common and potent plant-based sources.

The Power of Leafy Greens

Dark, leafy greens are the top contenders when it comes to vitamin K content. Eating just a small portion of these vegetables can provide more than the recommended daily intake.

Kale

This nutrient-rich green is one of the best dietary sources of vitamin K. One cup of cooked kale can provide well over the daily requirement for adults, along with other key nutrients like vitamins A and C, calcium, and fiber. Kale's versatility makes it easy to add to salads, soups, smoothies, or sautéed as a side dish.

Spinach

Another powerhouse green, spinach is packed with vitamins and minerals. One cup of cooked spinach contains an impressive amount of vitamin K, surpassing the daily needs for most adults. It can be enjoyed raw in salads, wilted into pasta sauces, or blended into smoothies for an invisible nutritional boost.

Other Top-Tier Leafy Greens

Besides kale and spinach, several other leafy green vegetables are excellent sources of vitamin K:

Collard Greens: A cup of cooked collard greens provides a very high percentage of the daily value. They are also a great source of fiber and calcium.
Swiss Chard: This vibrant green offers a substantial amount of vitamin K and is rich in potassium and magnesium, which support heart health.
Turnip Greens: These greens are loaded with vitamin K, vitamin A, and calcium, promoting healthy bones.
Mustard Greens: With a peppery flavor, cooked mustard greens offer an exceptionally high vitamin K content, along with powerful antioxidants.

Cruciferous Champions

Cruciferous vegetables are well-known for their health benefits, and their vitamin K content is a key part of that. While generally containing less than the leafy greens per serving, they are still significant sources.

Broccoli

Whether steamed, roasted, or eaten raw, broccoli is a fantastic source of vitamin K, offering nearly the full daily value in just one cooked cup. It's also rich in vitamins A and C, fiber, and folate.

Brussels Sprouts

These mini cabbages are a great source of vitamin K. One cup of cooked Brussels sprouts provides a substantial amount of the daily value, along with fiber and other important nutrients.

Cabbage

Cabbage provides a good amount of vitamin K, with one cup of cooked cabbage covering a considerable portion of daily needs. It can be used in stir-fries, slaws, or soups.

Comparison of Vitamin K in Green Vegetables


Vegetable	Serving Size	Approximate Vitamin K (mcg)	% Daily Value (based on 90mcg)
Cooked Kale	½ cup	561	623%
Cooked Spinach	½ cup	469	521%
Cooked Collard Greens	½ cup	408	453%
Cooked Brussels Sprouts	½ cup	109	121%
Cooked Broccoli	½ cup	110	122%
Cooked Cabbage	½ cup	81.8	91%

Tips for Maximizing Vitamin K Intake and Absorption

To get the most out of your vitamin K-rich vegetables, consider these tips:

Add Healthy Fats: As a fat-soluble vitamin, K is absorbed more effectively when consumed with a source of dietary fat. Drizzle olive oil over your spinach salad or roast your Brussels sprouts with a bit of avocado oil.
Incorporate into Various Meals: Begin the day with a handful of spinach in a smoothie, include kale in your lunch salad, or enjoy broccoli with dinner. Spreading intake throughout the day supports consistent levels.
Try Different Greens: Experiment with various leafy greens to find flavors you enjoy. Add mustard or turnip greens to soups and stews for extra flavor and nutrients.

A Word of Caution for Certain Individuals

Increasing vitamin K intake through vegetables is beneficial for the general population. However, those taking blood-thinning medications, like warfarin, must maintain a consistent vitamin K intake. Sudden, significant changes can interfere with the medication's effectiveness. If taking such medication, consult a healthcare provider before altering vitamin K consumption. Learn more about the daily recommendations from the official Office of Dietary Supplements fact sheet: Vitamin K - Consumer - NIH Office of Dietary Supplements

Conclusion

Green vegetables are among the most accessible and concentrated sources of vitamin K. Dark leafy greens like kale, spinach, and collard greens, along with cruciferous vegetables such as broccoli and Brussels sprouts, can help meet daily requirements. By including a variety of these foods in a balanced diet and pairing them with a healthy fat, blood clotting, bone health, and overall wellness can be supported. A consistent and varied intake of these nutritious vegetables is a simple but effective way to support the body's essential functions.

Frequently Asked Questions

Cooked dark leafy greens generally have the highest concentration of vitamin K. Cooked kale, collard greens, and spinach are among the most potent sources, often exceeding a cup's worth of the daily value.

Cooked spinach contains a higher concentration of vitamin K per cup compared to raw spinach. This is because cooking and reducing the vegetable's volume allows more to be consumed per serving.

For most healthy adults, it is easy to meet the daily recommended intake of vitamin K by eating a varied and balanced diet that includes a regular serving of green vegetables.

Vitamin K is essential for blood clotting to heal wounds and for producing proteins that are necessary for healthy bones.

Signs of a vitamin K deficiency can include easy bruising, excessive bleeding from small cuts or nosebleeds, and blood appearing in the urine or stool.

Vitamin K1, or phylloquinone, is the type found predominantly in plant foods like leafy green vegetables. Vitamin K2, or menaquinone, is found in some fermented foods and animal products and is also produced by gut bacteria.

No, freezing does not significantly destroy the vitamin K in vegetables. Many frozen vegetables like kale and spinach are excellent sources of the nutrient.