All the vitamins and minerals play a unique role in helping the body perform its functions. Likewise, Vitamin K plays several important roles in the body such as production of proteins that prevent blood clotting.
Vitamin K is also responsible for regulating bone and heart health. Vitamin K has two main forms: vitamin k1 (phylloquinone), which is found in leafy green vegetables and vitamin k-2 (menaquinone), which is produced in our gut by bacteria and is also available in some animal products.
Now that you know that its intake is crucial you might be looking into its sources, don’t worry!! We have got you covered. Below, you’ll find a vitamin K foods chart displaying all its key sources including fruits, vegetables, dairy and more.
Vitamin K Fruits and Vegetables Chart
We often hear nutritionists say that make your plate colorful, which refers to adding colourful fruits and vegetables in your diet. A rainbow plate will not only provide Vitamin K but various other essential nutrients needed by the body. If you want to know more about rainbow diet than read our rainbow food chart for complete insight on rainbow foods.
Leafy greens such as kale, spinach, broccoli, asparagus, green peas and more are excellent sources of vitamin k. Fruits such as kiwi, blueberries, blackberries and prunes also contain vitamin k in small amounts.
Vitamin k content in food depends on its freshness, storage and cooking method. To ensure a steady intake of vitamin k make sure to add a variety of vegetables in your diet. Consult the vitamin k vegetable chart below, pick your favorite veggies to add in your meals.
| Vegetable | Vitamin K Content (per 100g) | Vitamin K (% DV) |
|---|---|---|
| Kale | 817 mcg | 1021% |
| Spinach | 482.9 mcg | 604% |
| Broccoli | 101.6 mcg | 127% |
| Asparagus | 41.6 mcg | 52% |
| Green peas | 24.8 mcg | 31% |
| Natto | 35.2 mcg | 44% |
| Brussels sprouts | 177 mcg | 221% |
| Cabbage | 76 mcg | 95% |
| Parsley | 164 mcg | 205% |
| Beet greens | 871 mcg | 1089% |
| Collard greens | 440 mcg | 550% |
| Mustard greens | 247 mcg | 309% |
Also read: Vitamin C Fruits and Veggies
Foods High in Vitamin K Chart
As we have seen earlier that it’s essential to incorporate vitamin k in your diet, getting the daily value of 120 mcg can prevent your body from developing it’s deficiency. We have talked about fruits and vegetables, but there are also other sources rich in vitamin k.
Beef liver, pork chops, chicken and goose liver paste are some of the meat types rich in vitamin k. Dairy products such as cheese, yoghurt and eggs also contain vitamin k. We can’t forget nuts such as almonds, walnuts and chia seeds also prove to be a good source for the vitamin.
An expert, Dr.Greger has extensively researched about the health benefits of several nutrients including vitamin k. His emphasis is on the role of vitamin k and how it helps the body perform its functions. He shares practical advice on adding nutrient-rich foods into our diet.
Dr. Michael Greger is one expert who has shared valuable insights about vitamin K and other nutrients. Dr. Greger is a physician, best-selling author, and internationally recognized speaker on nutrition, food safety, and public health. He is known for his evidence-based approach to nutrition and his dedication to educating the public about the importance of a plant-based diet. We have also designed a vitamin k diet chart or a vitamin k rich foods chart to help you plan your meals and make them most beneficial.
| Foods | Vitamin k content(per 100g) | Vitamin k (% of DV) |
|---|---|---|
| Beef liver | 106 mcg | 88% |
| Ground beef | 9.4 mcg | 8% |
| Pork chops | 69 mcg | 57% |
| Goose liver paste | 369 mcg | 308% |
| Chicken | 60 mcg | 50% |
| Bacon | 35 mcg | 29% |
| Pork liver | 7.8 mcg | 7% |
| Duck breast | 5.5 mcg | 5% |
| Beef kidney | 5.7 mcg | 5% |
| Chicken liver | 13 mcg | 11% |
| Whole milk | 1.3 mcg | 1% |
| Cheddar | 13 mcg | 11% |
| Soft cheese | 59 mcg | 49% |
| Hard cheese | 87 mcg | 72% |
| Cream | 9 mcg | 8% |
| Butter | 21 mcg | 18% |
| Egg yolk | 34 mcg | 29% |
| Eden cheese | 49 mcg | 41% |
| Cheddar | 13 mcg | 11% |
Also read: Vitamin D Foods List
Which Fruit Is High in Vitamin K?
Fruits are not a key source for vitamin k which is why you won’t be able to find many fruits that contain this nutrient. However, there are some fruits that offer 3%-12% of the daily value of vitamin k per serving. Such fruits include
- Blueberries
- Blackberries
- Pomegranates
- Figs
- Tomatoes
- Grapes
- Red currants
Also, the vitamin k content can vary depending on the ripeness of the fruit. Fruits that generally change colour as they ripen such as tomatoes tend to have a slight increase in their vitamin k content.
On the contrary, fruits such as kiwi have the same vitamin k content after they have ripened. If you are still looking for fruits to add to your meals then consult the vitamin k food sources chart for fruits.
| Fruit | Vitamin K Content (per 100g) | Vitamin K (% DV) |
|---|---|---|
| Grapes | 0.14 mcg | 0.12% |
| Blackberries | 19.8 mcg | 16.5% |
| Prunes | 59.5 mcg | 49.6% |
| Kiwi | 40.3 mcg | 33.6% |
| Pomegranates | 16.4 mcg | 13.7% |
| Figs | 4.7 mcg | 3.9% |
| Red Currant | 9.8 mcg | 8.2% |
Vitamin K in Foods List from Usda Data
Vitamin k pairs up with other nutrients such as calcium and vitamins to help protect cells from damage caused by radicals. Therefore, incorporating a balanced diet with a variety of nutrient rich foods is essential to acquire complete benefit from your meals.
The United States Department of Agriculture offers a nutrient database of nutrition composition of various foods. You can not doubt the credibility of the vitamin k content of several foods outlined by the USDA. Here’s a list of vitamin k content foods identified by USDA.
| Food | Vitamin K (per 100g) | Vitamin K (% DV) |
|---|---|---|
| Kale | 817 mcg | 1021% |
| Spinach | 482.9 mcg | 604% |
| Swiss chard | 830 mcg | 1037% |
| Broccoli | 101.6 mcg | 127% |
| Brussels sprouts | 177 mcg | 221% |
| Green peas | 24.8 mcg | 31% |
| Cabbage | 76 mcg | 95% |
| Asparagus | 41.6 mcg | 52% |
| Green beans | 18.1 mcg | 23% |
| Carrots | 13.2 mcg | 17% |
Also read: Vitamin A Foods
FAQs
Are eggs rich in vitamin K?
Eggs are the easiest ingredient that can be used to whip up a meal. Luckily, it’s packed in protein and other essential nutrients including vitamin k. One egg yolk serves between 34 and 192 mcg of vitamin k depending on the feed of the chicken.
Do bananas have vitamin K?
Bananas are delicious fruits rich in carbohydrates and potassium. However, it’s low in vitamin k as 100 gm serving of banana offers only 0.1mcg of the nutrient.
Does an apple have vitamin K?
Apples do contain vitamin k but in small amounts compared to other fruits such as kiwi or blueberries. a 100 gm serving of apple offers only 2.2mcg of the nutrient which is only 3% of the Daily recommended value.
Do carrots have vitamin K?
Carrots are a good source of vitamin A and fibre but they are not a good source for vitamin k compared to leafy green vegetables. 100gms of carrots accounts for only 13.2 mcg, which is 17% of the Daily value of the nutrient.
Final Words
Getting both vitamin k-1 and k-2 is crucial for overall health, some food makes it easier to achieve the daily recommended value of the nutrient.
This is where our vitamin k containing foods chart comes in handy as they outline all the major vitamin k sources from different food groups.
Incorporating all of these foods is not important but you should at least know the vitamin k content of the food you are consuming to make sure you are having enough nutritions that your body needs. Consult the vitamin k foods charts above and make your life easy.