Which Veggies Have the Most Vitamin K? A Nutritional Guide

Just half a cup of boiled, frozen collard greens provides a staggering 442% of the daily value for vitamin K, making it one of the richest vegetable sources. Understanding which veggies have the most vitamin K is key for maintaining proper blood clotting and bone health through diet.

Quick Summary

The highest concentrations of vitamin K are found in dark, leafy green and cruciferous vegetables like collard greens, spinach, and kale. Pairing these foods with healthy fats can improve absorption of this essential nutrient.

Key Points

• Leafy Greens are Top Sources: Vegetables like collard greens, turnip greens, and spinach are exceptionally rich in vitamin K1.

• Cruciferous Veggies are Also Potent: Broccoli and Brussels sprouts offer substantial amounts of vitamin K.

• Cooking Concentrates Vitamin K: Boiled or cooked leafy greens often have a higher vitamin K concentration per serving than their raw counterparts.

• Pair with Fat for Better Absorption: Since vitamin K is fat-soluble, consuming these vegetables with healthy fats like olive oil or avocado enhances absorption.

• Ensure Consistent Intake on Warfarin: Individuals on blood-thinning medication like warfarin should maintain a consistent daily intake of vitamin K to avoid interfering with the medication's effectiveness.

• Variety is Key: Including a diverse mix of vegetables high in vitamin K, from leafy greens to root vegetables, ensures a broad spectrum of nutrients.

Understanding Vitamin K

Vitamin K is a fat-soluble vitamin crucial for several bodily functions, most notably for synthesizing proteins required for blood clotting and building strong bones. It is primarily found in two forms: vitamin K1 (phylloquinone), which comes from plants, and vitamin K2 (menaquinones), found in animal and fermented foods. The vast majority of vitamin K obtained from vegetables is the K1 form. While deficiencies are uncommon in healthy adults, ensuring a steady intake is important for overall health.

The Leafy Green Powerhouses

Dark, leafy greens are the undeniable champions when it comes to vegetable sources of vitamin K. Their chlorophyll content is directly linked to their high phylloquinone levels. Cooking these vegetables often concentrates the vitamin, further increasing its potency per serving.

Top Tier Leafy Greens

• Collard Greens: A true heavyweight, a half-cup serving of boiled collard greens packs an impressive 530 mcg of vitamin K.
• Turnip Greens: Close behind collard greens, a half-cup of boiled turnip greens provides 426 mcg of vitamin K.
• Swiss Chard: Just one raw leaf of Swiss chard can offer a significant amount, with 100 grams providing 830 mcg.
• Mustard Greens: Another excellent source, with cooked mustard greens offering 593 mcg per 100 grams.
• Spinach: This versatile green is packed with vitamin K. A single cup of raw spinach contains 145 mcg, which is well over the recommended daily intake for most adults.
• Kale: Raw kale contains 113 mcg per cup, while cooked kale can have a more concentrated amount.

Less-Common but Potent Greens

• Dandelion Greens: Raw dandelion greens are highly concentrated, providing 778 mcg per 100 grams.
• Beet Greens: A half-cup of cooked beet greens contains 349 mcg.

Cruciferous Vegetables: The Non-Leafy Contenders

While leafy greens dominate, other vegetables from the cruciferous family provide substantial amounts of vitamin K and should not be overlooked.

• Brussels Sprouts: Loaded with vitamin K, a single cup of cooked sprouts offers 140 mcg.
• Broccoli: This popular floreted vegetable delivers 110 mcg per half-cup when boiled.
• Cabbage: A cup of cooked cabbage contains a respectable 82 mcg of vitamin K.

Other Notable Sources

Beyond the green giants, other vegetables and plant-based foods can contribute to your daily vitamin K intake.

• Soybeans & Edamame: Roasted soybeans provide 43 mcg per half-cup, while edamame offers 21 mcg.
• Green Beans: A half-cup of cooked green beans provides 30 mcg of vitamin K.
• Asparagus: Cooked asparagus contains about 51 mcg per 100 grams.
• Pumpkin: Canned pumpkin can also be a surprising source, with a half-cup containing around 20 mcg.

Maximizing Vitamin K Absorption

Since vitamin K is a fat-soluble vitamin, pairing your vegetables with a source of healthy fat can significantly improve its absorption by the body.

• Drizzle olive oil or a vinaigrette over your leafy green salad.
• Sauté spinach or kale in a small amount of oil.
• Add sliced avocado to a salad or smoothie, as avocado also contains vitamin K and healthy fats.
• Mix nuts or seeds into vegetable dishes.

Vitamin K Content Comparison

Vegetable (Preparation)	Serving Size	Vitamin K Content (mcg)	Percent Daily Value (approx.)
Collard Greens (cooked)	1/2 cup	530	442%
Turnip Greens (cooked)	1/2 cup	426	355%
Spinach (raw)	1 cup	145	121%
Kale (raw)	1 cup	113	94%
Brussels Sprouts (cooked)	1 cup	156	130%
Broccoli (cooked)	1/2 cup	110	92%
Cabbage (cooked)	1/2 cup	82	68%
Green Beans (cooked)	1/2 cup	30	25%

Conclusion

While a variety of vegetables contain vitamin K, dark, leafy greens and cruciferous vegetables are the most potent sources for increasing your intake. Collard greens, turnip greens, and spinach top the list, providing more than enough of the recommended daily amount in a single serving. For optimal absorption, remember to pair these fat-soluble vitamin sources with a healthy fat, such as olive oil or avocado. Incorporating a diverse range of these vegetables into your meals is an effective and delicious way to ensure you are getting enough of this vital nutrient for your blood and bone health. For more detailed nutritional information, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

Does cooking vegetables affect their vitamin K content?

Yes, cooking can affect vitamin K content. For leafy greens, boiling or cooking often concentrates the vitamin K, meaning a smaller cooked portion can contain more than the same volume of raw leaves.

Can you get vitamin K from non-green vegetables?

Yes, while leafy greens are the richest source, some non-green vegetables also contain vitamin K. Options include pumpkin and soybeans.

What is the difference between vitamin K1 and K2 in vegetables?

Vegetables primarily provide vitamin K1 (phylloquinone). Vitamin K2 (menaquinone) is mainly found in fermented foods and animal products, though some vegetables like natto (fermented soybeans) are high in K2.

How can I improve my body's absorption of vitamin K from vegetables?

To improve absorption of vitamin K from vegetables, it is best to consume them with a source of dietary fat. Since it's a fat-soluble vitamin, healthy fats like olive oil or those found in avocados aid in its uptake by the body.

Are there other sources of vitamin K besides vegetables?

Yes, other food sources include soybean oil, certain fruits like kiwi and grapes, and some fermented foods and animal products containing vitamin K2, such as cheese and eggs.

What are the symptoms of a vitamin K deficiency?

Symptoms of a deficiency, which is rare in adults, include easy bruising, excessive bleeding from cuts, nosebleeds, and blood in the urine or stool.

Is it possible to consume too much vitamin K from vegetables?

No, it is highly unlikely to consume too much vitamin K from vegetable sources. There is no established tolerable upper intake level (UL) for vitamin K, and it has a low potential for toxicity.