Which Fruit Has Vitamin K? Exploring Top Fruit Sources

November 1, 2025 •

4 min read

While leafy green vegetables are the most abundant source of vitamin K, many fruits also provide a valuable contribution to your daily intake. A handful of blueberries, for instance, offers a solid dose of this essential nutrient, important for blood clotting and bone health. Incorporating a variety of fruits is a simple way to help meet your vitamin K needs and support overall wellness.

Quick Summary

This article details which fruits contain significant amounts of vitamin K, explaining its health benefits and why it is important to include these fruits in a balanced diet. Information is provided on the best sources and how to increase your intake through simple dietary changes.

Key Points

Top Fruit Sources: Kiwi, prunes, avocado, and various berries are some of the most notable fruit sources of vitamin K.
Blood Clotting: Vitamin K is crucial for producing the proteins required for proper blood clotting and wound healing.
Bone Health: This nutrient is essential for maintaining strong, healthy bones and activating proteins involved in bone mineralization.
Vitamin K1 and K2: Most fruits contain vitamin K1 (phylloquinone), while K2 comes from fermented and animal products.
Enhanced Absorption: The healthy fats in avocado can help your body better absorb the fat-soluble vitamin K.
Versatile Options: Incorporate vitamin K from fruits through smoothies, snacks, and salads for easy dietary inclusion.
Medical Considerations: Individuals on blood-thinning medication should consult a doctor regarding their vitamin K intake.

Fruits That Are Surprisingly High in Vitamin K

Though often associated with leafy greens, vitamin K is also found in a variety of delicious fruits. This fat-soluble vitamin plays a crucial role in blood clotting and is vital for maintaining strong, healthy bones. For individuals not consuming a lot of vegetables, or those simply looking to diversify their nutrient intake, understanding which fruit has vitamin K is incredibly beneficial. The two main types of vitamin K are K1 (phylloquinone) from plants and K2 (menaquinones) from animal products and fermented foods, with some fruits contributing the K1 form.

The Top Fruit Contenders for Vitamin K

Certain fruits stand out for their notable vitamin K content. Some are more concentrated than others, and a few provide a surprisingly generous amount. Here are some of the best fruit sources to consider for your diet:

Kiwi: This fuzzy green fruit is a fantastic source of vitamin K. Just one medium-sized kiwi can provide a significant portion of your daily requirement. Its sweet and tangy flavor makes it a versatile ingredient for salads, smoothies, and desserts.
Prunes (Dried Plums): Prunes are an excellent source of vitamin K, with just a handful delivering a good dose. The drying process concentrates the nutrients, and they are also well-regarded for their fiber content and digestive health benefits.
Avocado: This popular, creamy fruit offers a good amount of vitamin K along with healthy monounsaturated fats, which help with the absorption of fat-soluble vitamins like K. Avocado can be easily added to sandwiches, salads, and toast.
Berries (Blackberries, Blueberries): Blackberries and blueberries are small but mighty in terms of nutritional content. Both provide a decent amount of vitamin K and are also loaded with antioxidants. They are perfect for snacking, topping yogurt, or blending into smoothies.
Pomegranate: Both the seeds and the juice of this fruit contain vitamin K. Pomegranate is also packed with powerful antioxidants and adds a vibrant color and flavor to many dishes.
Grapes: While the amount varies by type, grapes offer a modest contribution of vitamin K and are also a rich source of antioxidants like resveratrol. They make for a convenient and hydrating snack.

Understanding the Benefits of Fruit-Based Vitamin K

Beyond providing this specific nutrient, incorporating vitamin K-rich fruits into your diet contributes to overall wellness in several ways. For example, the antioxidant properties of berries and grapes help combat oxidative stress. The fiber in fruits like prunes and kiwis aids in digestive health. When fruits are consumed as part of a balanced diet rich in other vitamin K sources, such as leafy greens, the health benefits are amplified. The vitamin K from fruits, particularly K1, is known to support bone and heart health by helping to prevent arterial calcification.

Comparison Table: Vitamin K Content in Common Fruits

To put the vitamin K content of fruits into perspective, here is a comparison based on approximate values per 100g serving:


Fruit (100g serving)	Approx. Vitamin K (mcg)	% Daily Value (DV)	Other Key Nutrients
Kiwi	40	33%	Vitamin C, Fiber, Potassium
Prunes	60	50%	Fiber, Potassium, Antioxidants
Avocado	21	18%	Healthy Fats, Potassium, Vitamin E
Blackberries	20	17%	Antioxidants, Fiber, Vitamin C
Blueberries	19	16%	Antioxidants, Fiber, Vitamin C
Pomegranate Seeds	16	14%	Antioxidants, Vitamin C
Red Grapes	15	12%	Resveratrol, Antioxidants, Vitamin B

Note: DV percentages may vary slightly depending on the specific source and method of calculation.

How to Incorporate More Vitamin K Fruits into Your Diet

Increasing your fruit-based vitamin K intake is both easy and delicious. Here are a few ideas:

Smoothies: Add a handful of berries, a kiwi, or a quarter of an avocado to your morning smoothie. For a more complete vitamin K boost, combine them with a small amount of spinach.
Snacks: Carry dried prunes or a bunch of grapes for a quick, healthy snack.
Salads: Top your salads with sliced avocado, pomegranate seeds, or fresh berries for extra flavor, texture, and nutrition.
Desserts: Create a fruit salad with kiwi, grapes, and berries for a nutrient-rich and naturally sweet dessert.

Conclusion

While fruits may not be the most concentrated source of vitamin K, several types offer a valuable contribution to your diet. Incorporating kiwis, prunes, avocados, and various berries provides not only this crucial nutrient but also a range of other vitamins, minerals, and antioxidants essential for good health. A balanced diet that includes both these fruits and the more vitamin K-dense vegetables is the best approach to ensuring you meet your body’s needs. For those on blood-thinning medications like Warfarin, monitoring vitamin K intake is important, and a healthcare professional should always be consulted for personalized dietary advice. For most people, however, adding more of these delicious fruits is a simple and effective way to boost their intake of this vital nutrient.

For more detailed information on nutrient functions, please consult the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

Among common fruits, prunes typically have one of the highest concentrations of vitamin K. Kiwis also provide a significant amount, with a single medium fruit offering a large percentage of the daily value.

Yes, blueberries are a good source of vitamin K. A half-cup serving provides a notable amount along with plenty of antioxidants and other nutrients.

While fruits can contribute to your vitamin K intake, they are generally not as rich a source as leafy green vegetables. For a complete intake, it is best to include a variety of fruits and vegetables in your diet.

Yes, avocado is a good source of vitamin K. Half an avocado can provide a healthy dose, and the fruit's healthy fats also help your body absorb this fat-soluble vitamin.

Pomegranate juice is rich in vitamin K, and it also contains high levels of antioxidants like anthocyanins.

Grapes contain a modest amount of vitamin K. While not as high as prunes or kiwis, they contribute to your overall intake and are also rich in other beneficial compounds.

Fruits with very low vitamin K content include watermelon, bananas, and strawberries, which is important for people who need to monitor their intake, such as those on blood-thinning medications.