What vegetables have the highest amount of vitamin K?

December 26, 2025 •

4 min read

According to the National Institutes of Health, just half a cup of boiled, frozen collard greens can provide 530 mcg of vitamin K, significantly surpassing the daily recommended intake. For those looking to increase their vitamin K intake, understanding what vegetables have the highest amount of vitamin K is crucial for maximizing nutritional benefits and supporting vital bodily functions like blood clotting and bone health.

Quick Summary

An overview of the top plant-based sources of vitamin K, highlighting nutrient-dense vegetables like leafy greens and cruciferous vegetables. Learn about the benefits of this essential vitamin and how to incorporate high-K foods into your diet.

Key Points

Top Vegetables for Vitamin K: Cooked collard greens and turnip greens offer the highest concentration of vitamin K per serving, far exceeding the daily recommended intake.
Concentrated Power: Cooking leafy greens helps to concentrate their vitamin K content, while frozen varieties often contain more than fresh ones due to the processing.
Absorption with Fat: Vitamin K is fat-soluble, so eating high-K vegetables with a source of healthy fat, like olive oil or avocado, significantly boosts absorption.
Daily Intake: A single serving of certain leafy greens, such as one cup of raw spinach, can provide more than the daily value of vitamin K for an average adult.
Beyond Leafy Greens: Other vegetables, including broccoli, Brussels sprouts, and cabbage, are also excellent sources of vitamin K, offering additional nutritional benefits.
Consider Your Meds: Individuals on blood-thinning medications like Warfarin must maintain a consistent vitamin K intake and should consult a doctor before changing their diet.

The Importance of Vitamin K

Vitamin K is a fat-soluble vitamin essential for several critical physiological processes, most notably blood clotting and bone health. Phylloquinone (vitamin K1), the primary form found in vegetables, is instrumental in producing the proteins necessary for coagulation. Menaquinones (vitamin K2), found in fermented and animal products, also play a key role, particularly in bone metabolism. A sufficient daily intake of vitamin K is vital for preventing excessive bleeding and maintaining strong, healthy bones. Incorporating a variety of vitamin K-rich vegetables is the best way to meet these dietary needs, as deficiencies can lead to serious health issues over time.

Top Tier: The Vitamin K Powerhouses

When it comes to potency, certain leafy greens are in a league of their own. The vitamin K content in these vegetables is concentrated, especially when cooked. This can help you easily meet and exceed your daily nutritional goals with a single serving.

Collard Greens: Cooked, frozen collard greens lead the pack, offering approximately 530 mcg per half-cup serving.
Turnip Greens: Following closely, a half-cup of boiled, frozen turnip greens provides an impressive 426 mcg.
Spinach: Raw spinach contains a significant amount of vitamin K, with one cup providing around 145 mcg. Cooking concentrates this amount even further.
Kale: A cup of raw kale offers a healthy dose of 113 mcg, making it a very strong contender.
Swiss Chard: Raw swiss chard boasts a high concentration, with a single cup containing around 573 mcg.

Next Level: Other Excellent Sources

Beyond the most potent leafy greens, other vegetables and herbs are still excellent sources of vitamin K and can contribute significantly to your daily intake. Many of these offer additional nutritional benefits, rounding out a healthy diet.

Cruciferous Vegetables: Broccoli and Brussels sprouts are notable for their vitamin K content. Half a cup of boiled broccoli provides about 110 mcg, while the same amount of cooked Brussels sprouts offers roughly 109 mcg.
Cabbage: A cup of cooked cabbage can provide a good amount of vitamin K, around 108.7 mcg per 100 grams.
Herbs: Fresh parsley is a surprisingly rich source, with even a small amount adding a substantial boost. Just a tablespoon can contribute over 60 mcg.
Other Greens: Mustard greens and beet greens also contain high levels of vitamin K, providing hundreds of micrograms per cooked cup.

High Vitamin K Vegetables Comparison Table

For a clear overview, here is a comparison of vitamin K content for several popular vegetables based on standardized serving sizes.


Vegetable	Serving Size	Approximate Vitamin K (mcg)	Percent Daily Value (DV)	Notes
Cooked Collard Greens	1/2 cup	530	442%	Highest amount for a common vegetable serving.
Cooked Turnip Greens	1/2 cup	426	355%	Concentrated source from frozen, boiled greens.
Raw Spinach	1 cup	145	121%	A staple salad green, great for daily intake.
Raw Kale	1 cup	113	94%	Excellent for salads and smoothies.
Boiled Broccoli	1/2 cup	110	92%	Easy to add to a wide variety of meals.
Cooked Brussels Sprouts	1/2 cup	109	91%	A versatile side dish with great benefits.
Cooked Cabbage	1 cup	108	91%	A nutritious base for many savory dishes.

Maximizing Vitamin K Absorption

As a fat-soluble vitamin, vitamin K is better absorbed when consumed with a source of healthy fat. This means that simply adding a drizzle of olive oil to your cooked spinach or a few slices of avocado to your kale salad can significantly increase the amount of vitamin K your body utilizes. For example, the monounsaturated fats in avocado aid in the absorption of fat-soluble vitamins. Including nuts, seeds, or a light vinaigrette with your vitamin K-rich vegetables is an excellent strategy.

How to Incorporate High Vitamin K Vegetables into Your Diet

Integrating these vitamin-rich vegetables into your meals can be both simple and delicious. The key is variety and consistency. Here are some ideas:

Salad Bases: Swap out iceberg lettuce for raw spinach or kale. Use a dressing with an oil base to maximize absorption.
Sautéed Greens: Quickly sauté collard, turnip, or mustard greens with a little olive oil and garlic for a flavorful and nutrient-packed side dish.
Roasting: Roast Brussels sprouts or broccoli with a spritz of oil and seasonings until tender and caramelized.
Stir-Fries and Soups: Toss in cabbage, spinach, or kale into stir-fries or soups towards the end of cooking to maintain some texture and nutrients.
Smoothies: Blend raw spinach or kale into your morning smoothie. The taste is easily masked by fruits like berries, which also contain some vitamin K.

Conclusion

For anyone aiming to optimize their intake of vitamin K, focusing on dark leafy greens and certain cruciferous vegetables is a highly effective strategy. Vegetables like collard greens, turnip greens, and kale offer exceptionally high concentrations, especially when cooked. Remembering to pair these vegetables with a healthy fat source will help your body absorb this vital nutrient more effectively. By regularly incorporating a variety of these power-packed foods into your meals, you can support essential bodily functions, including blood clotting and bone health, and enjoy a delicious and nutrient-rich diet. For more detailed information on vitamin K and its benefits, consider consulting a source like the NIH Office of Dietary Supplements for professional factsheets.

Frequently Asked Questions

While specific measurements can vary, cooked collard greens are consistently ranked among the highest. Half a cup of boiled, frozen collard greens provides approximately 530 mcg of vitamin K, far exceeding the daily value.

Yes, cooking vegetables like greens often concentrates their vitamin K content by reducing their water volume. Frozen and boiled leafy greens are particularly potent sources.

Yes, because vitamin K is a fat-soluble vitamin, consuming it with a source of fat, such as olive oil, avocado, or nuts, can significantly enhance its absorption in the body.

It is highly unlikely to consume a toxic amount of vitamin K from food alone. However, people on blood thinners like Warfarin must monitor their intake carefully to avoid interfering with their medication's effectiveness.

Most dark, leafy green vegetables are high in vitamin K, but the concentration varies. Collard greens, kale, spinach, and turnip greens are among the most potent sources.

Vegetables primarily contain vitamin K1 (phylloquinone). Vitamin K2 (menaquinone) is mainly found in fermented foods like natto and some animal products, though small amounts are also produced by gut bacteria.

Excellent non-leafy green sources include cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. Herbs such as parsley are also surprisingly rich in vitamin K.

Vitamin K deficiency is rare but can lead to increased bleeding, easy bruising, and issues with blood clotting. Over time, it can also contribute to low bone mineral density.