What is an example of a meal with high levels of vitamin K?

November 25, 2025 •

4 min read

Over 75% of a person's total vitamin K intake comes from plant-based foods. One excellent and easy-to-prepare example of a meal with high levels of vitamin K is a hearty salad featuring dark, leafy greens, broccoli, and other vitamin K-rich ingredients, providing robust support for blood clotting and bone health.

Quick Summary

This guide breaks down a simple, high-vitamin-K meal idea, explores the two main types of vitamin K, and explains the benefits of incorporating more vitamin K-rich foods into your diet.

Key Points

High-Vitamin K Meal Example: A kale salad with roasted chicken, broccoli, avocado, feta, and a lemon-olive oil dressing is a complete meal rich in vitamin K.
Two Types of Vitamin K: Vitamin K1 (phylloquinone) is found in plants like kale and spinach, while Vitamin K2 (menaquinones) comes from fermented foods and some animal products.
Fat for Absorption: As a fat-soluble vitamin, pairing vitamin K-rich foods with healthy fats like avocado and olive oil enhances its absorption by the body.
Essential for Blood and Bones: Vitamin K is crucial for producing blood-clotting proteins and activating osteocalcin, which is vital for bone mineralization.
Beyond Blood Clotting: Vitamin K also contributes to cardiovascular health by activating proteins that inhibit the calcification of arteries.
Easy Dietary Additions: Boosting intake can be as simple as adding leafy greens to smoothies, choosing fermented foods, and cooking with healthy plant-based oils.

A Delicious Example of a High-Vitamin K Meal

When seeking a simple and delicious meal that is packed with vitamin K, consider a Mediterranean-inspired kale salad with roasted chicken and feta cheese. This meal effectively combines high-vitamin K ingredients from both plant (K1) and animal (K2) sources, ensuring a complete nutritional profile. Here is a breakdown of the meal:

Ingredients:

Kale (cooked or raw): As one of the most vitamin K-dense foods, kale forms the foundation of this meal.
Roasted Chicken Breast: Provides a source of vitamin K2 and protein.
Broccoli Florets: A cruciferous vegetable and an excellent source of vitamin K1.
Avocado: Adds healthy fats, which are essential for absorbing this fat-soluble vitamin.
Feta Cheese: Contributes vitamin K2, along with a creamy, salty flavor.
Pine Nuts: Another good source of vitamin K, adding a satisfying crunch.
Olive Oil and Lemon Dressing: The oil enhances vitamin K absorption, while the lemon brightens the flavors.

Preparation:

Wash and chop the kale, massaging it with a small amount of olive oil to soften it. Alternatively, lightly steam it.
Cook the chicken breast. Pan-sear or roast it until cooked through, then slice or shred.
Lightly steam or blanch the broccoli florets until tender-crisp.
Slice the avocado and crumble the feta cheese.
In a bowl, combine the kale, chicken, broccoli, avocado, feta, and pine nuts. Drizzle with a dressing made from olive oil and fresh lemon juice.

This meal is not only rich in vitamin K but also offers a balanced mix of protein, fiber, and healthy fats, making it a complete and satisfying option.

The Dual Forms of Vitamin K

Vitamin K is not a single entity but a group of fat-soluble compounds. The two primary forms found in the human diet are vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Understanding the difference between these two forms is key to a complete nutritional strategy.


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (Menaquinones)
Primary Sources	Green leafy vegetables, such as kale, spinach, and collard greens, as well as plant oils like soybean and canola oil.	Fermented foods like natto, and certain animal products, including eggs, meat, and cheese.
Absorption & Transport	Less efficiently absorbed and primarily transported to and used by the liver.	Better absorbed due to being in fat-containing foods and circulates longer in the blood.
Bodily Function	Supports the synthesis of blood clotting proteins in the liver.	Redistributed to extra-hepatic tissues like bones and the vascular system, playing a critical role in bone and cardiovascular health.
Storage	Primarily stored in the liver for blood clotting purposes.	More available to extra-hepatic tissues to support non-coagulation functions.

The Health Benefits of Consuming High-Vitamin K Meals

Regularly consuming meals with high levels of vitamin K supports several vital bodily functions, extending beyond just blood clotting.

Blood Coagulation: Vitamin K is a critical cofactor for enzymes that activate specific proteins needed for the blood clotting cascade. A deficiency can impair this process, leading to excessive bleeding.
Bone Health: The vitamin is essential for activating osteocalcin, a protein that helps bind calcium and build healthy bone tissue. Adequate intake is associated with stronger bones and a lower incidence of fractures, especially in older adults.
Cardiovascular Health: Vitamin K activates proteins that prevent the calcification or hardening of heart arteries. These calcium deposits can lead to heart disease, making vitamin K crucial for maintaining arterial elasticity.
Improved Nutrient Absorption: Consuming high-vitamin K foods with a source of healthy fat, like the avocado and olive oil in the meal example, significantly improves the body's absorption of this fat-soluble vitamin.

Practical Tips for Boosting Your Vitamin K Intake

Incorporating more vitamin K into your diet can be a simple adjustment with significant health payoffs. Here are some actionable tips:

Go Green: Add a handful of spinach or kale to your daily smoothie or sandwich. Cooking leafy greens can also increase their vitamin K content by volume.
Get Fermented: Include fermented foods like sauerkraut or the Japanese food natto for excellent sources of vitamin K2.
Don't Fear Healthy Fats: Pair your vitamin K-rich vegetables with healthy fats like olive oil or avocado to maximize absorption.
Snack Smart: Dried prunes, figs, and even some berries like blueberries contain modest amounts of vitamin K, making them great snack options.
Diversify Your Proteins: Incorporate a variety of meats, cheeses, and eggs to provide a balanced intake of both K1 and K2.

Conclusion

Creating a meal rich in vitamin K is straightforward and beneficial for overall health. As demonstrated by the kale salad with roasted chicken, combining diverse sources of both vitamin K1 and K2 is a delicious and effective strategy. By focusing on green leafy vegetables, fermented foods, and other vitamin K-rich ingredients, you can support your body’s critical functions, from promoting proper blood clotting to strengthening bones and protecting cardiovascular health. Remember to pair these foods with healthy fats to optimize absorption and maximize the benefits of this essential nutrient.

Here is a guide to vitamin K for health professionals from the NIH.

Frequently Asked Questions

Dark green leafy vegetables, such as cooked kale, spinach, collard greens, and Swiss chard, are among the richest sources of vitamin K1.

Vitamin K1 is mainly found in green plant foods and is primarily used by the liver for blood clotting. Vitamin K2 is found in fermented foods and animal products and is used more by extra-hepatic tissues like bones and arteries.

Cooking methods like boiling can slightly reduce vitamin K content, but because it is fat-soluble, it remains relatively stable. For example, cooked spinach is still an excellent source of vitamin K.

A vitamin K deficiency is rare in healthy adults but can occur in newborns or individuals with malabsorption disorders or those taking certain medications like blood thinners.

Since vitamin K is a fat-soluble vitamin, consuming it alongside a dietary fat source, such as olive oil, avocado, or nuts, is recommended for better absorption.

Yes, if you are on blood-thinning medication like Warfarin, you must maintain a consistent intake of vitamin K. Sudden, large changes can interfere with the drug's effectiveness, so consult a doctor.

Excellent plant-based sources include leafy greens, broccoli, brussels sprouts, and plant oils for K1. Natto (fermented soybeans) is a potent source of K2 for vegans and vegetarians.