Vitamin K2 Content of Foods

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Food NameVitamin K2
Cheese, cottage, creamed, large or small curd0.9
Cheese, cottage, lowfat, 2% milkfat0.0
Cheese, cream19.7
Cheese, neufchatel9.3
Cheese, pasteurized process, American, fortified with vitamin D14.1
Milk, whole, 3.25% milkfat, with added vitamin D1.0
Egg, whole, cooked, scrambled0.2
Cheese, cream, fat free0.1
Egg Mix, USDA Commodity11.4
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D1.0
Dulce de Leche4.2
Cheese, dry white, queso seco5.9
Cheese, fresh, queso fresco3.6
Cheese, white, queso blanco5.8
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  • Nutrition data are calculated per 100g of food weight.
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.










Vitamin K2

Vitamin K2 (the menaquinones) is a group name for a family of related compounds, generally subdivided into short-chain menaquinones (with MK-4 as the most important member) and the long-chain menaquinones, of which MK-7, MK-8 and MK-9 are nutritionally the most recognized.

This database provides the MK-4 content of vitamin K2.

Health Effects of Vitamin K2

  • Bone density
    It has been suggested that vitamin K2 may play an important role in maintaining healthy levels of bone mineral density (BMD). The strong association between vitamin K2 deficiency and impaired bone health was later proved by both laboratory and clinical studies. Research also showed that vitamin K2, but not K1 in combination with calcium and vitamin D can decrease bone turnover. Moreover, a study performed by Knapen et al. clearly demonstrated that vitamin K2 is essential for the maintenance of bone strength in postmenopausal women, and was the factor for improving bone mineral content.
  • Heart calcification
    Patients suffering from osteoporosis were shown to have extensive calcium plaques, which impaired blood flow in the arteries. This simultaneous excess of calcium in one part of the body (arteries), and lack in another (bones)—which may occur even in spite of calcium supplementation—is known as the Calcium Paradox. The underlying reason is vitamin K2 deficiency, which leads to significant impairment in biological function of MGP, the most potent inhibitor of vascular calcification presently known. However, animal research showed that vascular calcification might not only be prevented, but even reversed by increasing the daily intake of vitamin K2.

Vitamin K Resources

See our Directory of Vitamin K-Related Web Apps

Food Sources of Vitamin K2

List of foods highest in vitamin K2 content. Vitamin K2 content is in mcg per 100 g of food weight.



Vitamin K2 (mcg)
Foods Highest in Vitamin K2 (100 g of edible food portion)

41.7
Pepperoni, pork, beef

35.7
Chicken, broilers or fryers, drumstick, meat only, cooked, rotisserie, original seasoning

33.2
Chicken, broilers or fryers, drumstick, meat and skin, cooked, rotisserie, original seasoning

31.2
Frankfurter, turkey

28.0
Salami, cooked, beef and pork

27.5
Chicken, broilers or fryers, wing, meat only, cooked, rotisserie, original seasoning

25.6
Chicken, broilers or fryers, back, meat only, cooked, rotisserie, original seasoning

25.3
Chicken, broilers or fryers, wing, meat and skin, cooked, rotisserie, original seasoning

25.1
Frankfurter, chicken

24.3
Chicken, broilers or fryers, back, meat and skin, cooked, rotisserie, original seasoning

24.0
Chicken, broilers or fryers, thigh, meat only, cooked, rotisserie, original seasoning

23.5
Chicken, broilers or fryers, thigh, meat and skin, cooked, rotisserie, original seasoning

20.9
Chicken, broilers or fryers, skin only, cooked, rotisserie, original seasoning

19.7
Cheese, cream

18.7
Babyfood, meat, turkey, strained

18.7
Babyfood, meat, turkey, junior

16.3
Kielbasa, kolbassy, pork, beef, nonfat dry milk added

15.5
Chicken, broilers or fryers, breast, meat and skin, cooked, rotisserie, original seasoning

14.9
USDA Commodity, pork, canned

14.6
Chicken, broilers or fryers, breast, meat only, cooked, rotisserie, original seasoning

14.1
Cheese, pasteurized process, American, fortified with vitamin D

13.7
Smoked link sausage, pork

12.6
DENNY'S, MOONS & STARS chicken nuggets, from kid's menu

11.5
USDA Commodity, luncheon meat, canned

11.4
Egg Mix, USDA Commodity

11.2
Chicken pot pie, frozen entree, prepared

10.4
Pork, cured, feet, pickled

10.3
KENTUCKY FRIED CHICKEN, Crispy Chicken Strips

10.3
Fast foods, chicken tenders


Vitamin K2 (mcg)
Foods Highest in Vitamin K2 (100 g of edible food portion)

9.6
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted

9.3
Cheese, neufchatel

8.9
Cheese food, pasteurized process, American, without added vitamin D

8.8
Corn dogs, frozen, prepared

8.6
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

8.2
APPLEBEE'S, chicken fingers, from kids' menu

7.6
USDA Commodity, beef, canned

7.2
Restaurant, Chinese, general tso's chicken

7.1
Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted

7.1
KENTUCKY FRIED CHICKEN, Popcorn Chicken

6.9
Restaurant, family style, chicken fingers, from kid's menu

6.9
Chicken roll, light meat

6.4
T.G.I. FRIDAY'S, chicken fingers, from kids' menu

6.3
Bologna, beef

6.2
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted

6.1
Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted

6.1
Cheese food, pasteurized process, American, imitation, without added vitamin D

6.0
Pork, pickled pork hocks

5.9
CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu

5.9
Cheese, dry white, queso seco

5.8
Cheese, white, queso blanco

5.6
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted

5.5
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil

5.4
Cheese, cream, low fat

5.3
Babyfood, meat, lamb, strained

5.2
Chicken tenders, breaded, frozen, prepared

5.2
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted

5.1
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil

5.1
Cheese product, pasteurized process, American, vitamin D fortified

5.0
Mollusks, oyster, eastern, wild, cooked, moist heat

4.8
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted


Vitamin K2 (mcg)
Foods Highest in Vitamin K2 (100 g of edible food portion)

4.8
Restaurant, Latino, chicken and rice, entree, prepared

4.5
Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil

4.5
Pie crust, refrigerated, regular, baked

4.5
Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted

4.5
Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil

4.3
Pork, cured, ham and water product, whole, boneless, separable lean only, unheated

4.3
Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated

4.2
Dulce de Leche

4.1
Babyfood, dinner, broccoli and chicken, junior

4.1
Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted

4.0
DIGIORNO Pizza, pepperoni topping, thin crispy crust, frozen, baked

4.0
Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted

4.0
Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil

4.0
Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted

4.0
Pie crust, refrigerated, regular, unbaked

4.0
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted

4.0
Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil

3.9
Mollusks, oyster, eastern, wild, cooked, dry heat

3.6
Pork, cured, ham with natural juices, meat only, boneless, separable lean only, roasted

3.6
Cheese, fresh, queso fresco

3.5
CRACKER BARREL, grilled sirloin steak

3.5
Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated

3.5
Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted

3.5
DENNY'S, top sirloin steak

3.5
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted

3.4
DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked

3.4
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated

3.4
Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil

3.4
Soup, hot and sour, Chinese restaurant

3.3
Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated


Vitamin K2 (mcg)
Foods Highest in Vitamin K2 (100 g of edible food portion)

3.3
Restaurant, Chinese, egg rolls, assorted

3.2
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated

3.2
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat

3.2
Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil

3.2
DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked

3.2
Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil

3.2
Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil

3.2
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw

3.1
Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil

3.1
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat

3.0
DIGIORNO Pizza, supreme topping, rising crust, frozen, baked

2.9
Restaurant, Latino, tamale, pork

2.9
Restaurant, Latino, pupusas del cerdo (pupusas, pork)

2.9
Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil

2.9
Restaurant, Latino, pupusas con queso (pupusas, cheese)

2.8
DIGIORNO Pizza, pepperoni topping, cheese stuffed crust, frozen, baked

2.8
PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust

2.8
Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust

2.7
DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked

2.7
Tamales, masa and pork filling (Hopi)

2.6
T.G.I. FRIDAY'S, fried mozzarella

2.6
Restaurant, Latino, empanadas, beef, prepared

2.6
Luncheon meat, beef, thin sliced

2.6
Restaurant, Chinese, lemon chicken

2.5
Mollusks, oyster, eastern, wild, raw

2.5
PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust

Glycemic Index of Foods

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