Top Meat Sources of Vitamin K2 (Menaquinone-4)
Contrary to common belief, muscle meats are not the richest sources of vitamin K2 (MK-4); that distinction belongs to organ meats and certain fatty cuts. For optimal intake, incorporating these specific animal parts into your diet is highly effective.
Organ Meats
Organ meats are nutrient-dense powerhouses, and this includes their vitamin K2 content. Liver is consistently cited as one of the best sources of MK-4. For example, a 100-gram serving of goose liver pate contains an impressive 369 micrograms, while beef liver provides a robust 106 micrograms per 100 grams. Chicken liver, while lower than beef liver, still offers a significant amount.
- Goose Liver: Exceptionally high in K2, often sold as pate.
- Beef Liver: A readily available and nutrient-dense option.
- Pork Liver: Contains measurable amounts of K2.
- Chicken Liver: A more moderate source, but still beneficial.
Chicken and Other Poultry
Chicken is a surprisingly potent source of K2, particularly the darker, fattier cuts. A study found that chicken thigh with the skin is especially high in MK-4. This suggests that the K2 is stored in the fat of the animal, making fattier cuts more desirable for increasing your intake. Other processed poultry products like turkey sausage and frankfurters also contribute to dietary K2.
Fatty Meats and Animal Fat
Beyond organs, the fat from animals is another source of K2. Rendered animal fats like lard and tallow contain MK-4, and are often overlooked. When consuming muscle meats, opt for fatty cuts, as research shows K2 is concentrated in the fat. This is especially true for grass-fed animals.
The Grass-Fed Advantage
For meat, the animal's diet directly influences its vitamin K2 content. Animals that eat grass, their natural diet, convert the vitamin K1 from the grass into higher levels of K2 (MK-4), which is then stored in their fat tissue. This makes grass-fed beef and dairy products superior sources of K2 compared to their grain-fed counterparts. Choosing grass-fed options helps ensure you receive a more significant dose of this important vitamin.
Comparison of K2 Content in Common Meats (per 100g)
| Meat Source | Approx. K2 Content (μg/100g) | Notes | References |
|---|---|---|---|
| Goose Liver Pate | 369 | One of the highest animal-based sources | |
| Beef Liver | 106 | Excellent, readily available source | |
| Pork | 69 | Higher than chicken or beef muscle meat | |
| Chicken (dark meat) | 53-60 | Thigh with skin is particularly high | |
| Chicken Liver | 7-13 | Lower than beef liver but still a good source | |
| Ground Beef | 7-9.4 | Varies by fat content; grass-fed is higher | |
| Bacon | 35 | Processed pork product |
K2 Beyond Meat: Other Animal-Based Sources
While the focus is often on meat, other animal products are equally, if not more, concentrated sources of K2, especially the MK-4 subtype. Including a variety of these foods is key to maintaining adequate levels.
- Egg Yolks: Pasture-raised eggs contain significantly more K2 than conventional eggs, with the nutrient concentrated in the yolk.
- Butter: Grass-fed butter, like grass-fed meat, is an excellent source of K2.
- Full-Fat Dairy: Certain cheeses, especially aged varieties like Gouda and hard cheeses, and full-fat fermented dairy products like kefir, contain K2 (MK-9) produced by bacteria during fermentation.
- Fermented Foods: Though not animal products, it's worth noting that fermented foods like natto are exceptionally high in K2, specifically the MK-7 subtype.
How to Maximize K2 Absorption
Since vitamin K2 is a fat-soluble vitamin, its absorption is enhanced when consumed with a source of fat. This makes the natural fat found in chicken thighs, fatty cuts of pork and beef, egg yolks, and butter particularly beneficial for absorption. Combining these K2-rich foods with other healthy fats can further improve your body's ability to utilize the vitamin.
Conclusion
For those wondering which meat has K2, the answer lies predominantly in organ meats, fatty poultry like chicken thigh with skin, and fats from grass-fed animals. While modest amounts are found in muscle meat, the most potent dietary sources are animal liver, pasture-raised egg yolks, and grass-fed butter. For a varied intake, a mix of animal-based MK-4 sources and fermented food MK-7 sources provides a comprehensive approach to meeting your vitamin K2 needs. For persistent concerns about dietary intake, consulting a healthcare professional is always the best course of action.
Authoritative Source
For additional nutritional information and guidelines from a reputable source, see the National Institutes of Health (NIH) Health Professional Fact Sheet on Vitamin K.
What is Vitamin K2 and why is it important?
Vitamin K2, or menaquinone, is a fat-soluble vitamin that helps regulate calcium metabolism, directing it to the bones and teeth while preventing its accumulation in soft tissues like arteries and kidneys. This is crucial for maintaining both strong bones and cardiovascular health.
Which meat has the highest concentration of vitamin K2?
Goose liver pate is one of the most concentrated animal-based sources of vitamin K2, with a significantly higher content than other meats. Beef liver also contains a very high concentration of K2.
Is there a difference in K2 content between grass-fed and grain-fed meat?
Yes, grass-fed meat contains higher levels of vitamin K2 (MK-4) because the animals consume grass rich in vitamin K1, which they then convert to K2 and store in their fat. Grain-fed animals, conversely, produce less K2.
What other animal products are high in vitamin K2 besides meat?
Excellent sources of K2 include pasture-raised egg yolks, grass-fed butter, and aged hard cheeses like Gouda. These foods contain both the MK-4 and longer-chain menaquinone subtypes.
Do all meats contain vitamin K2?
All animal meats contain some level of K2, but the concentration varies widely based on the cut, the animal's diet, and whether it is a muscle or organ meat. Fattier organ meats generally contain the most, while lean muscle meats have less.
How does the type of vitamin K2 differ in meat and fermented foods?
Animal products, including meat and dairy, contain the menaquinone-4 (MK-4) form of K2. Fermented foods like natto are rich in the menaquinone-7 (MK-7) form, which has a longer half-life in the body.
What is the best way to get enough vitamin K2 from food?
To ensure adequate intake, incorporate a variety of sources into your diet. Prioritize organ meats, fatty poultry cuts, pasture-raised eggs, and grass-fed dairy products. Combining these with fermented foods can help maximize your K2 levels.
