What is the best source of vitamin K for vegans?

November 23, 2025 •

3 min read

According to Vegan Health, vegans who eat leafy green vegetables with some added oil on a daily basis should receive more than adequate vitamin K. This guide explores exactly what is the best source of vitamin K for vegans and how to get it consistently.

Quick Summary

This guide details how a diverse diet rich in leafy greens and certain fermented foods is the primary way vegans can meet their vitamin K needs for blood clotting and bone health.

Key Points

Leafy Greens are Key: Dark leafy greens like kale and spinach are the most abundant and consistent source of vitamin K1 for vegans.
Fat Enhances Absorption: Since vitamin K is fat-soluble, consuming it with a healthy fat like olive oil or avocado significantly increases absorption.
Gut Bacteria Produce K2: The body's gut bacteria can convert plant-based vitamin K1 into vitamin K2, fulfilling most needs.
Natto is a K2 Powerhouse: Fermented soybeans (natto) are a uniquely rich vegan source of vitamin K2.
Supplements are Not Usually Necessary: Vitamin K deficiency is rare in healthy adults on a balanced vegan diet, and supplements are often not needed unless advised by a doctor.
Variety is Important: A diverse intake of vitamin K-rich vegetables, not just a single food, helps ensure adequate levels.

Understanding Vitamin K: K1 vs. K2

Vitamin K is a crucial fat-soluble vitamin necessary for several bodily functions, most notably blood clotting and maintaining bone health. It exists in two primary forms: K1 (phylloquinone) and K2 (menaquinone).

Vitamin K1 (Phylloquinone): This is the most common form in the human diet and is found predominantly in plants, especially dark, leafy green vegetables. Your body can get a substantial amount of its vitamin K needs from K1 alone.
Vitamin K2 (Menaquinone): Found mainly in animal products, K2 is also produced by bacteria. Crucially for vegans, the bacteria in the human gut can convert K1 into K2. Certain fermented plant foods are another source of K2.

Top Vegan Sources of Vitamin K1 (Phylloquinone)

Meeting your daily requirements for vitamin K is straightforward on a vegan diet, with dark leafy greens being the powerhouse source. A varied intake of these and other vegetables can easily provide enough K1.

Highest Vitamin K1 Plant Foods

Kale: Boiled kale offers over 500 micrograms per half-cup, significantly exceeding the daily recommended intake for most adults.
Spinach: Similarly, a half-cup of boiled spinach provides more than 400 micrograms.
Collard Greens: A boiled half-cup serving contains over 400 micrograms of vitamin K.
Swiss Chard: Boiled Swiss chard is another excellent source, with a half-cup providing hundreds of micrograms.
Parsley: A small amount of fresh parsley is packed with vitamin K; just 10 grams offers 164 micrograms.

Other Excellent Plant Sources

Broccoli and Brussels Sprouts: These cruciferous vegetables are great sources of vitamin K.
Soybeans and Soybean Oil: Both are reliable sources of this nutrient.
Certain Fruits: Kiwi, blueberries, and prunes also contain noteworthy amounts of vitamin K.

Vegan Sources of Vitamin K2 (Menaquinone)

While our gut bacteria produce some K2 from K1, vegans can get an extra boost from fermented foods.

Natto: This traditional Japanese food made from fermented soybeans is by far the richest vegan source of K2, providing nearly 1000 micrograms per 100g portion.
Sauerkraut and Kombucha: Other fermented foods contain varying, though typically lower, amounts of K2.
Tempeh: Like natto, this fermented soybean product can contribute to K2 intake.

Maximizing Vitamin K Absorption on a Vegan Diet

Because vitamin K is fat-soluble, its absorption is significantly enhanced when consumed with a source of fat.

Cooking with Oil: Sautéing your leafy greens in olive or canola oil is a simple and effective strategy.
Add Healthy Fats: Incorporate nuts, seeds, or avocado into your meals that are rich in vitamin K. For example, add avocado to a spinach salad or toast pine nuts and sprinkle them over sautéed kale.
Use Dressings: A salad dressing containing soybean or rapeseed oil will aid in the absorption of vitamin K from your greens.

Comparison of Key Vegan Vitamin K Sources


Food (per 1/2 cup cooked)	Vitamin K (micrograms)	Notes
Kale	~247 mcg	High in K1, excellent source.
Spinach	~442 mcg	High in K1, excellent source.
Collard Greens	~418 mcg	High in K1, excellent source.
Natto (100g)	~998 mcg	Rich in K2, fermented soybean.
Broccoli	~110 mcg	Good source of K1.
Kiwi (1 fruit)	~30 mcg	Moderate source of K1.
Avocado (1/2 fruit)	~21 mcg	Moderate source of K1, aids absorption.

Vitamin K for Vegans: Food vs. Supplements

For most healthy vegans with a varied diet, supplements are not necessary to meet vitamin K needs. The combination of dietary K1 and bacterial K2 production is typically sufficient. However, in certain cases, supplements may be considered after consulting a doctor, especially for individuals with liver disorders, malabsorption issues, or those on long-term antibiotic therapy. For bone health, some studies suggest benefits from K2 supplementation, but the optimal dose and necessity are still under research. For general health, focusing on a food-first approach is the best strategy.

Conclusion: Embracing Diverse Plant-Based Sources

The best source of vitamin K for vegans is not a single food, but rather a consistent, varied intake of nutrient-rich plant foods, primarily dark leafy greens. With ample amounts of vitamin K1 readily available in vegetables like kale, spinach, and collard greens, and the natural conversion of K1 to K2 by gut bacteria, vegans can easily maintain healthy vitamin K levels. For those seeking an additional K2 boost, fermented soybeans like natto are a fantastic option. By incorporating these strategies and ensuring a source of healthy fat accompanies your vitamin K-rich foods, vegans can confidently support their blood clotting and bone health. A balanced diet remains the best and most reliable approach to meeting this essential nutrient's requirements. For more comprehensive information, consult resources like the non-profit organization Vegan Health.

Frequently Asked Questions

Yes, most vegans can get more than enough vitamin K by consuming a balanced diet rich in leafy green vegetables like kale, spinach, and collard greens. Vitamin K deficiency is uncommon in healthy adults, including vegans.

Vegans can obtain vitamin K2 in a couple of ways. The bacteria in their gut can convert plant-based vitamin K1 into K2. Additionally, certain fermented plant foods, most notably natto (fermented soybeans), are excellent vegan sources of K2.

No, natto is not the only vegan source of vitamin K2, but it is one of the richest. Other fermented foods like sauerkraut and kombucha also contain some K2 due to bacterial production, though typically in much lower amounts than natto.

No, vitamin K is quite resilient and can withstand both cooking and freezing without huge losses. In fact, cooking leafy greens can sometimes make the vitamin K more concentrated per serving due to wilting.

The highest sources of vitamin K1 for vegans are dark leafy greens, including kale, spinach, collard greens, Swiss chard, and mustard greens. Cruciferous vegetables like broccoli and Brussels sprouts are also good sources.

For most healthy vegans, a supplement is not necessary if they eat a balanced diet. However, if a medical condition prevents proper absorption or if directed by a doctor, supplements might be considered. Always consult a healthcare professional first.

Vitamin K is a fat-soluble vitamin. Eating it alongside a source of fat, such as the oil in a salad dressing or avocado in a meal, significantly increases its absorption by the body.