What Plant-Based Foods Are High in Vitamin K?

December 8, 2025 •

4 min read

According to the National Institutes of Health, vitamin K is an essential nutrient for proper blood clotting and bone health, with the majority of our intake coming from plant-based foods. Incorporating a variety of these sources is key for anyone on a plant-based diet.

Quick Summary

This guide details a variety of high-vitamin K plant-based foods, including leafy green vegetables, cruciferous vegetables, specific fruits, and fermented soy products. It provides tips for increasing dietary intake and maximizing absorption.

Key Points

Leafy Greens Reign Supreme: Dark leafy greens like kale, spinach, and collards are the highest sources of vitamin K1 in a plant-based diet.
Fermented Soy for K2: Natto, a fermented soybean dish, is the primary vegan source of vitamin K2, offering an exceptionally high amount.
Combine with Healthy Fats: Since vitamin K is fat-soluble, eating it with healthy fats (like those in avocado or olive oil) significantly improves absorption.
Cruciferous Vegetables are Excellent: Beyond greens, vegetables such as broccoli and Brussels sprouts are reliable, high-volume sources of vitamin K.
Herbs are a Potent Source: Fresh or dried herbs like parsley, basil, and thyme contain surprisingly high concentrations of vitamin K.
Simple Swaps for Better Absorption: Using soybean oil in salad dressings or cooking your greens in a healthy oil can help maximize nutrient uptake.

The Importance of Vitamin K in a Plant-Based Diet

Vitamin K is a fat-soluble vitamin crucial for several physiological processes, most notably blood coagulation and maintaining strong bones. While deficiency is rare, ensuring adequate intake is especially important for those following a plant-based diet, as the primary form found in plants is vitamin K1 (phylloquinone). A diverse intake of vitamin K-rich foods is the best strategy for meeting daily nutritional needs. This article breaks down the best plant-based sources of this vital nutrient, providing easy-to-implement tips for incorporating them into your daily meals.

Leafy Green Vegetables: The Kings of Vitamin K

When you think of vitamin K from plants, leafy greens should be the first food group that comes to mind. These vibrant vegetables are powerhouses of nutrients, and their vitamin K content is off the charts. The amount can vary depending on whether the vegetable is raw or cooked, with cooking often concentrating the nutrients.

Here is a list of some top leafy green contenders:

Kale: Often hailed as a superfood, kale is an excellent source. A single cup of raw kale contains a substantial amount of vitamin K1.
Spinach: Whether raw in a salad or cooked in a dish, spinach provides a significant vitamin K boost. Cooked spinach contains even more per serving.
Collard Greens: These hearty greens are particularly high in vitamin K when cooked, making them a fantastic addition to stews and side dishes.
Turnip Greens: The leafy tops of turnips are another superb source of vitamin K, with boiled turnip greens offering a very high concentration.
Mustard Greens: Providing a spicy kick, mustard greens are also loaded with vitamin K and other essential nutrients.
Swiss Chard: Known for its colorful stalks, Swiss chard is a great addition to stir-fries and sautés and offers a significant amount of vitamin K.

Cruciferous Vegetables and Other Nutrient-Rich Options

Beyond the leafy greens, several other plant-based foods contribute significantly to your vitamin K intake. Cruciferous vegetables are a noteworthy group, along with specific oils and fermented items.

Broccoli: A versatile vegetable that can be steamed, roasted, or stir-fried, broccoli provides a healthy dose of vitamin K.
Brussels Sprouts: These small, cabbage-like vegetables are a potent source, with a cup of cooked Brussels sprouts offering a significant portion of the daily value.
Cabbage: A staple in many kitchens, cabbage contributes to vitamin K intake, especially in its fermented form, sauerkraut.
Soybean Oil: A surprising but effective source, just one tablespoon of soybean oil can contribute a notable amount of vitamin K.
Natto: This traditional Japanese dish of fermented soybeans is the only plant-based source of vitamin K2 (menaquinone) and contains an exceptionally high amount.
Herbs: Fresh and dried herbs like parsley, basil, and thyme contain surprisingly high concentrations of vitamin K. Adding them to your cooking is a simple way to increase your intake.

Maximizing Vitamin K Absorption

As a fat-soluble vitamin, vitamin K is best absorbed when consumed with a source of dietary fat. This means that pairing your vitamin K-rich foods with healthy fats can significantly improve your body's ability to utilize the nutrient.

Tips for enhanced absorption:

Add a dressing: Drizzle a salad with an oil-based dressing, such as extra virgin olive oil or soybean oil.
Include avocado: Add slices of avocado to your meals, especially with leafy greens, to boost healthy fat intake.
Sauté in oil: Cook your greens or other vegetables in a small amount of healthy oil like canola or olive oil.
Pair with nuts and seeds: Sprinkle nuts or seeds on your salads, stir-fries, or side dishes.

Plant-Based Vitamin K Powerhouses: A Comparison


Food (serving size)	Preparation	Approximate Vitamin K (mcg)	Percent Daily Value*	Notes
Natto (3 oz)	Fermented	850	708%	Richest plant-based source of K2
Collard Greens (½ cup)	Boiled, frozen	530	442%	Excellent cooked source
Turnip Greens (½ cup)	Boiled, frozen	426	355%	Concentrates vitamin K when cooked
Kale (1 cup)	Raw	113	94%	High content even when uncooked
Spinach (1 cup)	Raw	145	121%	Easy to add to salads or smoothies
Broccoli (½ cup)	Boiled, chopped	110	92%	Versatile and nutrient-dense
Soybean Oil (1 tbsp)	-	25	21%	Simple way to boost intake

*Based on a Daily Value (DV) of 120 mcg for men and 90 mcg for women; DV is an average.

Conclusion: Making High-Vitamin K Foods a Habit

For those on a plant-based diet, getting sufficient vitamin K is straightforward and delicious. By focusing on a variety of leafy greens, cruciferous vegetables, and including fermented soy like natto and some healthy oils, you can easily meet your daily needs. Remembering to pair these foods with a healthy fat source will further enhance your body’s absorption. Creating a habit of including these ingredients in your meals—whether in salads, soups, or stir-fries—is a simple yet powerful way to support your blood clotting function, bone density, and overall health. So next time you're planning your meals, reach for some kale, spinach, or broccoli, and add a little healthy fat to ensure you get the most out of these nutritional powerhouses.

VeganHealth.org offers more detailed information on vitamin K for vegan diets.

Frequently Asked Questions

Vitamin K1 (phylloquinone) is the primary form found in green leafy vegetables and other plant oils, while vitamin K2 (menaquinone) is mainly produced by bacteria and is found in fermented foods like natto within a plant-based diet.

Vegans can get vitamin K2 primarily from fermented soy products like natto. Small amounts may also be produced by gut bacteria, but natto is the most concentrated and reliable vegan food source.

Cooking does not destroy vitamin K. In fact, for many leafy greens, cooking can reduce water content and concentrate the vitamin K, resulting in a higher amount per serving.

Some fruits contain moderate amounts of vitamin K, including blueberries, kiwi, and avocado, but they are not as concentrated a source as dark leafy greens. They can still contribute to your overall intake.

Yes, it is highly recommended. Vitamin K is fat-soluble, meaning it dissolves in fat and is best absorbed by the body when consumed with some form of dietary fat, such as oil, nuts, or avocado.

For most healthy individuals, it is difficult to consume excessive amounts of vitamin K from food alone. People on blood-thinning medication like warfarin should monitor their intake, but for the general population, a diet rich in vitamin K is considered safe and beneficial.

Dried herbs such as basil, sage, and thyme, as well as fresh parsley, are surprisingly high in vitamin K. Sprinkling them into your dishes is an easy way to increase your intake.