Which Dry Fruits Have Vitamin K?

December 18, 2025 •

3 min read

According to the National Institutes of Health, vitamin K is an essential nutrient for blood clotting and bone metabolism. Certain dry fruits are surprising sources of this fat-soluble vitamin, offering a convenient way to boost your daily intake. Key among these are dried prunes, dried figs, and pine nuts, which contribute to a healthy and balanced diet.

Quick Summary

This guide details the specific dry fruits that are good sources of vitamin K, comparing their nutritional content and highlighting the health benefits. It explores how these snacks support bone density and blood clotting and offers practical ways to add them to your daily meals.

Key Points

Dried Prunes: One of the most concentrated dry fruit sources of vitamin K, offering a significant portion of the daily value.
Pine Nuts: Provide a healthy dose of vitamin K along with beneficial fats, making them a nutritious addition to meals and snacks.
Dried Figs: Contain a moderate amount of vitamin K and are also rich in calcium and potassium, essential for bone health.
Blood and Bone Health: Vitamin K in these dry fruits is crucial for proper blood clotting and activating proteins that regulate bone mineralization.
Daily Intake: A varied diet including prunes, pine nuts, and figs can help meet your daily vitamin K needs in a tasty and convenient way.
Moderation is Key: Dry fruits are calorie-dense; consume them in moderation as part of a balanced diet to reap their benefits without excessive sugar intake.

Understanding Vitamin K and Its Importance

Vitamin K is a vital fat-soluble nutrient, essential for blood clotting and bone health. Its name reflects its primary role in Koagulation. There are two forms: vitamin K1 (phylloquinone) in plants like leafy greens, and vitamin K2 (menaquinone) in animal and fermented foods. While vegetables are the main source, certain dry fruits offer meaningful vitamin K1.

The Role of Vitamin K in the Body

Vitamin K activates proteins crucial for bone metabolism, including osteocalcin, which binds calcium to bone. This role is key in preventing osteoporosis and maintaining bone density. Research also indicates that vitamin K might help prevent artery calcification, supporting cardiovascular health by keeping blood vessels flexible.

Dry Fruits Rich in Vitamin K

Several dried fruits provide a good amount of vitamin K. Adding these to your diet can be a tasty way to increase your intake:

Dried Prunes: A half-cup of pitted prunes is an excellent source of vitamin K, offering a significant portion of the daily recommended intake. They also provide fiber, antioxidants, and potassium.
Pine Nuts: These are a strong source of vitamin K among nuts. One ounce of dried pine nuts also contains healthy fats, iron, and magnesium.
Dried Figs: A half-cup serving of dried figs contributes moderately to vitamin K intake and is also rich in calcium and potassium, which are important for bone health.
Dried Blueberries: A half-cup serving provides a decent amount of vitamin K and is high in antioxidants and fiber.
Dried Cherries: These contain some vitamin K and antioxidants known for reducing inflammation.

A Comparison of Dry Fruit Vitamin K Content

The table below compares the vitamin K content in common dry fruits per serving:


Dry Fruit (Serving Size)	Vitamin K Content (mcg)	% Daily Value (Approx.)	Notes
Dried Prunes (½ cup, pitted)	52 mcg	~43%	Excellent source; also high in fiber and potassium.
Pine Nuts (1 ounce)	15 mcg	~13%	Good source; high in healthy fats and minerals.
Dried Figs (½ cup)	11.6 mcg	~10%	Moderate source; offers significant calcium and fiber.
Dried Blueberries (½ cup)	14 mcg	~12%	Decent source; rich in antioxidants.
Dried Apricots (1 cup)	3.6 mcg	~3%	A lower source, but provides other vitamins and minerals.

Incorporating Vitamin K-Rich Dry Fruits Into Your Diet

Here are some easy ways to include these dry fruits in your diet:

Snack on a handful of prunes, figs, or pine nuts.
Add chopped dry fruits and nuts to oatmeal or yogurt.
Mix pine nuts or chopped figs into salads.
Use pureed prunes or chopped figs in baking.
Create a trail mix with pine nuts and dried berries.
Make a prune compote for a topping.

The Health Benefits of a Vitamin K-Rich Diet

Consuming dry fruits with vitamin K offers several health advantages:

Supports Bone Health: Works with calcium and vitamin D to maintain bone density and reduce fracture risk.
Promotes Healthy Blood Clotting: Essential for wound healing and preventing excessive bleeding.
Aids Cardiovascular Health: May help prevent hardening of arteries by regulating calcium deposits.
Offers Antioxidant Support: Many dry fruits rich in vitamin K also contain antioxidants that protect cells.

Conclusion

Dried prunes, pine nuts, and figs are notable dry fruit sources of vitamin K, contributing to crucial bodily functions like blood clotting and bone mineralization. Including these in a diverse diet can help meet your daily vitamin K needs. It's important to consult a healthcare professional about dietary changes, especially if on blood-thinning medication due to potential interactions with vitamin K.

Additional Considerations

Remember that dry fruits are calorie and sugar-dense, so consume them in moderation. Consulting a dietitian is recommended for individuals with specific health conditions like diabetes or those on blood thinners. A balanced approach incorporating various vitamin K sources is best for optimal health.

Visit the NIH website for comprehensive information on vitamin K and other nutrients

Frequently Asked Questions

Vitamin K is essential for the body's blood clotting process and plays a vital role in building and maintaining strong bones by activating proteins that regulate calcium.

Dried prunes are among the most potent dry fruit sources of vitamin K. A half-cup serving provides a substantial amount of the daily recommended intake.

Individuals on blood-thinning medications, such as warfarin, must be cautious with their vitamin K intake, as it can affect medication effectiveness. It is crucial to consult a healthcare provider or dietitian to manage intake appropriately.

Yes, pine nuts are a good source of vitamin K among nuts. A one-ounce serving contains a respectable amount of the vitamin, along with other healthy nutrients.

No, not all dried fruits contain significant amounts of vitamin K. The content varies greatly, with prunes, figs, and blueberries being some of the better dry fruit sources.

You can add vitamin K-rich dry fruits to your meals by sprinkling them on oatmeal or yogurt, mixing them into salads, or incorporating them into homemade trail mix for a healthy snack.

Yes, dry fruits typically contain vitamin K1 (phylloquinone), the same type found in green leafy vegetables. While important, the body's absorption of K1 from plants can be lower than from other sources.