Which foods are high in vitamin K2?

January 2, 2026 •

4 min read

According to research, the majority of vitamin K consumed by humans is the K1 form, but vitamin K2 offers unique and powerful health benefits for bone and cardiovascular health. To ensure you receive adequate amounts, it is vital to know which foods are high in vitamin K2.

Quick Summary

This guide details the best food sources of vitamin K2, identifying fermented products and animal-based options, along with the key differences between the MK-4 and MK-7 subtypes.

Key Points

Rich Sources: Natto is the highest source of vitamin K2, containing the MK-7 subtype, while animal products like liver, egg yolks, and grass-fed butter are rich in the MK-4 subtype.
Fat is Key: As a fat-soluble vitamin, K2 is best absorbed when consumed with dietary fat, which is naturally present in many animal sources and can be added to fermented plant foods.
K1 vs. K2: Vitamin K1 from leafy greens is mainly used by the liver, whereas K2, found in fermented and animal foods, circulates longer and benefits extra-hepatic tissues like bones and arteries.
Not All Foods Are Equal: K2 content varies widely; for example, pasture-raised eggs are far richer than conventional eggs, and specific cheeses contain much more K2 than others.
Supports Bones and Heart: Vitamin K2 is vital for bone health by helping to mineralize bones and for cardiovascular health by preventing calcium buildup in arteries.

Understanding the Vitamin K Family

Vitamin K is a fat-soluble vitamin essential for several bodily functions, including blood clotting and regulating calcium metabolism. It is not a single compound but a family of related nutrients, primarily divided into two main types: K1 and K2.

Vitamin K1 (phylloquinone) is predominantly found in leafy green vegetables like kale and spinach. While important, its absorption from plant foods is relatively low and it is primarily used by the liver for blood clotting factors.

Vitamin K2 (menaquinone), on the other hand, is found in fermented foods and animal products, and is produced by bacteria. The body absorbs K2 more efficiently, and it circulates longer in the blood, benefiting extra-hepatic tissues like bones and arteries. K2 has different subtypes, from MK-4 to MK-13, with MK-4 and MK-7 being the most well-known.

Best Food Sources High in Vitamin K2

The sources for vitamin K2 are typically concentrated in products from animals raised on pasture or in foods fermented by specific bacteria. For maximum intake, sourcing quality, pasture-raised or grass-fed animal products is crucial.

Fermented Foods (Rich in MK-7)

Certain bacteria create K2 during fermentation, making fermented foods a primary dietary source of the MK-7 subtype.

Natto: This traditional Japanese dish of fermented soybeans is the undisputed champion of vitamin K2 sources. It contains exceptionally high amounts of MK-7, with over 1000 mcg per 100 grams, and is an excellent option for vegetarians and vegans.
Hard and Soft Cheeses: The bacterial cultures used to ferment cheese produce K2, specifically MK-8 and MK-9. Varieties like Gouda, Edam, and Brie are among the best dairy sources.
Sauerkraut: Made from fermented cabbage, sauerkraut contains K2, but the amount varies significantly based on the bacterial strains used and preparation. While a source, its K2 content is far lower than natto.

Animal Products (Rich in MK-4)

For non-vegan diets, several animal products are excellent sources of the MK-4 subtype of vitamin K2. The concentration is often highest in products from animals that graze on vitamin K1-rich grass, which their bodies then convert.

Organ Meats: Liver, especially from goose or chicken, is a very rich source of K2. Goose liver pâté can provide hundreds of micrograms per serving.
Egg Yolks: Pasture-raised egg yolks are a reliable source of MK-4. Research indicates that eggs from free-range or pasture-raised hens have significantly higher levels of K2 than those from conventionally raised chickens.
Grass-Fed Butter and Ghee: Dairy from grass-fed cows, such as butter and ghee, contains the MK-4 version of K2. Since K2 is fat-soluble, it's concentrated in full-fat dairy products. This is often an easier way for many people to increase their MK-4 intake without resorting to organ meats.
Dark Meat Chicken: Chicken legs and thighs offer a good amount of K2, whereas chicken breast contains substantially less.

K2 Content Comparison

To highlight the difference in concentration, here is a comparison of vitamin K2 levels in select foods per 100 grams, based on various studies.


Food (100g)	Primary K2 Subtype	Approximate Vitamin K2 (mcg)	Notes
Natto	MK-7	939–1103	Highest known concentration
Goose Liver Pâté	MK-4	369	High animal-based source
Hard Cheeses (e.g., Gouda)	MK-8, MK-9	30–76	Levels vary by type and age
Soft Cheeses (e.g., Brie)	MK-8, MK-9	50–70	Levels vary by type and age
Egg Yolk (pasture-raised)	MK-4	~30	Significantly higher in pasture-raised eggs
Grass-fed Butter	MK-4	~15	Concentration is dependent on cow's diet
Chicken Thigh	MK-4	~24	Dark meat contains more K2
Sauerkraut	MK-7	~5	Low concentration compared to natto

Maximizing Vitamin K2 Absorption

Because vitamin K2 is a fat-soluble vitamin, consuming it alongside dietary fat is essential for proper absorption. The fat content in many K2-rich foods, such as cheese, butter, and egg yolks, naturally aids this process. For fermented plant-based sources like natto or sauerkraut, pairing them with a healthy fat, such as avocado or olive oil, can significantly enhance absorption.

Furthermore, vitamin K2 works synergistically with vitamin D3, where D3 enhances calcium absorption and K2 directs that calcium to where it's needed—the bones—rather than allowing it to deposit in soft tissues like arteries.

Conclusion

While a vitamin K1 deficiency is rare in modern diets, ensuring adequate intake of vitamin K2 often requires deliberate food choices. Incorporating nutrient-dense foods like natto, grass-fed dairy, egg yolks, and organ meats can provide significant amounts of K2. For those unfamiliar with certain fermented foods, starting with aged cheeses or sauerkraut can be an accessible entry point. Paying attention to your K2 intake is a simple, effective step toward supporting your bone and heart health, contributing to a more robust and complete nutritional profile.

Learn more about vitamin K2 and its potential health benefits by exploring scientific resources.

Frequently Asked Questions

Natto, a traditional Japanese fermented soybean dish, is by far the richest food source of vitamin K2, specifically the MK-7 subtype.

Yes, fermented foods are the main vegan source of vitamin K2, with natto being the most concentrated source. Some sauerkraut also contains K2, but in much smaller amounts.

K2 comes in different subtypes, and cheese and liver contain different forms. Liver contains the MK-4 subtype, while cheese, fermented by bacteria, contains longer-chain menaquinones like MK-8 and MK-9.

Yes, butter from grass-fed cows has significantly higher levels of MK-4 vitamin K2 compared to butter from conventionally-raised, grain-fed cows. This is because cows convert the K1 in grass to K2.

Yes, the bacteria in your gut microbiome can produce vitamin K2. However, absorption from the colon is limited, making dietary sources an important part of your K2 intake.

Vitamins K2 and D3 work synergistically. Vitamin D3 helps the body absorb calcium, while vitamin K2 ensures that calcium is directed to your bones and teeth, where it is needed, preventing it from depositing in arteries.

Leafy greens provide vitamin K1, but K1 and K2 are absorbed and used differently by the body. Since K2 offers unique benefits for bone and heart health, it's beneficial to include K2-specific foods in your diet, even if you eat plenty of K1.