Yes, Is Kale High in Vitamin K? A Nutritional Deep Dive

January 11, 2026 •

4 min read

One cup of cooked kale provides over 400% of the Daily Value for vitamin K, making it one of the most potent food sources. This confirms that is kale high in vitamin K, but understanding its broader role is crucial.

Quick Summary

A single cup of kale, especially when cooked, contains exceptionally high levels of vitamin K, an essential nutrient crucial for proper blood clotting and bone health.

Key Points

Nutrient Density: One cup of cooked kale provides over 400% of the Daily Value for vitamin K, making it exceptionally potent.
Blood Clotting: Vitamin K is essential for producing proteins necessary for proper blood clotting, which is crucial for wound healing.
Bone Health: Adequate vitamin K intake supports strong bones by promoting bone mineralization and has been linked to a reduced risk of fractures.
Absorption: As a fat-soluble vitamin, combining kale with a source of fat, like olive oil, significantly increases vitamin K absorption.
Medication Interaction: Individuals on blood thinners like warfarin must maintain a consistent vitamin K intake to avoid dangerous interactions with their medication.
Other Sources: While kale is a top source, other leafy greens such as spinach and collard greens, along with fermented foods like natto, are also high in vitamin K.

Kale's Impressive Vitamin K Content

Kale's reputation as a nutritional powerhouse is well-deserved, and its exceptional vitamin K content is a key reason why. When comparing raw versus cooked kale, the vitamin K concentration differs slightly. A single cup of raw, chopped kale contains approximately 547 micrograms (mcg) of vitamin K (as phylloquinone), providing well over 100% of the recommended daily intake for adults. However, cooking the vegetable, such as by boiling, can further concentrate the nutrient. For example, one cup of cooked kale can contain as much as 1,062 mcg of vitamin K, offering a significantly higher potency per serving due to moisture loss during the cooking process.

The Importance of Vitamin K in Your Body

Vitamin K is a fat-soluble vitamin that plays a critical role in several bodily functions, extending far beyond simple nutrition. It is particularly known for two primary functions: blood clotting and bone health. As a cofactor, it helps the body produce several essential proteins that enable blood to clot properly, preventing excessive bleeding from wounds. Additionally, vitamin K is vital for bone metabolism, as it activates proteins like osteocalcin that are necessary for bone mineralization. A higher intake of vitamin K has been correlated with lower rates of hip fractures and improved bone mineral density. Emerging research also suggests a role in heart health by helping to prevent the buildup of minerals in arteries.

Vitamin K1 vs. Vitamin K2

There are two main forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Kale is a source of vitamin K1, which is found predominantly in leafy green vegetables. Vitamin K2 is found in smaller amounts in some animal products and fermented foods like natto. While the body can convert a small amount of K1 into K2, they are absorbed differently and have distinct functions. Because vitamin K is fat-soluble, eating kale with a healthy fat source, like olive oil in a salad dressing, can enhance the body's absorption of the vitamin.

How Kale Compares to Other Vitamin K Foods

Kale is a standout source, but it is not the only option for boosting your intake. Many other leafy greens also pack a substantial vitamin K punch. This table compares the vitamin K content of different foods to highlight kale's potency.


Food	Portion Size	Vitamin K (mcg)	Percent Daily Value (DV)*	Notes
Kale, cooked	1 cup, chopped	1,062.1	>800%	Cooking concentrates the nutrient.
Kale, raw	1 cup, chopped	547.39	>450%	Still an excellent source.
Spinach, cooked	1 cup	888	740%	One of the highest sources, especially cooked.
Collard Greens, cooked	1 cup, chopped	609	>500%	High in fiber and other nutrients too.
Natto	3 oz. serving	850	708%	Fermented soybeans, rich in K2.
Broccoli, cooked	1/2 cup	110	92%	A moderate source.
Cabbage, cooked	1 cup, shredded	163	136%	Another good cruciferous option.

*Based on a 120 mcg DV for men over 19 and 90 mcg for women over 19.

Dietary Considerations and Monitoring

For most healthy adults, consuming vitamin K-rich foods like kale is beneficial. However, individuals taking blood-thinning medications, such as warfarin (Coumadin), must be mindful of their intake. Sudden, significant changes in vitamin K consumption can interfere with the medication's effectiveness. Patients on these medications should maintain a consistent, steady intake of vitamin K and consult their healthcare provider or dietitian for guidance. Similarly, individuals with malabsorption disorders (like Crohn's or cystic fibrosis) may have difficulty absorbing vitamin K and should monitor their status.

Delicious Ways to Incorporate Kale into Your Diet

Including more kale in your meals can be simple and enjoyable. Its robust texture holds up well to various cooking methods.

Salads: Massage raw kale with a little olive oil and salt to soften its fibers before adding other ingredients.
Smoothies: Blend a handful of kale into your morning smoothie for a nutrient boost without overpowering the flavor.
Chips: Roast seasoned kale leaves in the oven for a crispy, healthy snack.
Soups and Stews: Add chopped kale near the end of cooking to wilt it and add a hearty texture.
Sauté: Quickly sauté kale with garlic and olive oil for a simple and nutritious side dish.
Wraps and Sandwiches: Use large kale leaves as a low-carb alternative to tortillas or bread.

Conclusion

To conclude, is kale high in vitamin K? Absolutely. Its potent vitamin K content, especially when cooked, solidifies its status as a top-tier source of this vital nutrient. From supporting blood clotting and promoting bone health to potentially benefiting cardiovascular function, the benefits are substantial. While it is an excellent dietary choice for most, those on specific medications should be mindful of their intake. By incorporating kale into your diet in varied and delicious ways, you can easily ensure you are meeting your daily requirements and leveraging the full range of health benefits this superfood has to offer. For more detailed nutritional information, you can consult resources like the NIH's Office of Dietary Supplements.

Frequently Asked Questions

Cooked kale typically has a higher concentration of vitamin K per cup than raw kale because cooking reduces the moisture content, concentrating the nutrients. For example, one cup of boiled kale can contain significantly more vitamin K than a cup of raw, chopped kale.

Kale contains vitamin K1, also known as phylloquinone, which is the primary form of vitamin K found in plants. Vitamin K2, or menaquinone, is found in animal products and fermented foods. While your body absorbs them differently, both are important.

According to the National Institutes of Health, there are no known adverse effects associated with high intakes of vitamin K from food or supplements in healthy people. The body excretes excess vitamin K rather than storing it to toxic levels.

People taking blood-thinning medications like warfarin should not avoid kale entirely but should maintain a consistent daily intake. Sudden fluctuations in vitamin K can interfere with the medication, so it's best to consult a doctor or dietitian to manage intake.

Many other leafy green vegetables are excellent sources of vitamin K, including spinach, collard greens, turnip greens, and Swiss chard. Other sources include broccoli, Brussels sprouts, and fermented foods like natto.

Since vitamin K is a fat-soluble vitamin, consuming kale with a source of healthy fats, such as olive oil, avocado, or nuts, can help improve your body's absorption of the nutrient.

The main health benefits include supporting proper blood clotting for wound healing, promoting strong and healthy bones through mineralization, and potentially reducing the risk of heart disease by preventing arterial calcification.