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Usage Notes

• Vitamin K (measured in micrograms) and calories are calculated per 100g of food.
• This Vitamin K content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by Vitamin K or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin K in Diet

Vitamin K is a fat-soluble vitamin. Vitamin K is known as the clotting vitamin, because without it blood would not clot. The name vitamin K comes from the German word “Koagulationsvitamin.” Several forms of vitamin K are used around the world as medicine. But in the U.S., the only form available is vitamin K1 (phytonadione). Vitamin K1 is generally the preferred form of vitamin K because it is less toxic, works faster, is stronger, and works better for certain conditions.

Studies suggest that vitamin K help maintain strong bones in the elderly. Vitamin K is used to prevent and treat weak bones (osteoporosis) and relieve itching that often accompanies a liver disease called biliary cirrhosis. People apply vitamin K to the skin to remove spider veins, bruises, scars, stretch marks, and burns. It is also used topically to treat rosacea, a skin condition that causes redness and pimples on the face. After surgery, vitamin K is used to speed up skin healing and reduce bruising and swelling.

Vitamin Ks primary function in the body is to aid in the production of GLA (gamma carboxyglutamic acid) proteins, which play a part in coagulation and anti-coagulation of blood. GLA proteins help blood to clot when a wound occurs, stopping the flow of blood through a damaged vessel. They also inhibit overactive clotting, ensuring that blood continues to flow smoothly once a wound begins to heal.

Vitamin K also helps with the maintenance of healthy bones. Its necessary for osteoblasts (bone-forming cells) to activate osteocalcin, a protein that binds calcium to bones. It may also inhibit the production of osteoblasts, the cells responsible for resorbing, or breaking down, bone.

In addition, vitamin K promotes cardiovascular health through its support of healthy blood vessels. Without adequate amounts of vitamin K, inactive osteocalcin may circulate through the bloodstream. Calcium may not be properly delivered to bones, but rather become deposited in arteries, leading to poor artery health.

Vitamin K also functions as an antioxidant, working to protect healthy cells from damage caused by free radicals, which are unstable molecules that destroy cell membranes and DNA and may lead to poor health and premature aging.

Vitamin K Food Sources

The best way to get the daily requirement of vitamin K is by eating food sources. Vitamin K is found in the following foods:

• Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce
• Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage
• Fish, liver, meat, eggs, and cereals (contain smaller amounts)
• Vitamin K is also made by the bacteria that line the gastrointestinal tract.

Side Effects of Vitamin K

Vitamin K deficiency is very rare. It occurs when the body can't properly absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with antibiotics.
People with vitamin K deficiency are usually more likely to have bruising and bleeding.
If you take blood thinning drugs (such as anticoagulant/antiplatelet drugs), you may need to limit vitamin K foods. You should know that vitamin K or foods containing vitamin K can affect how these drugs work.
It is important for you to keep vitamin K levels in your blood about the same from day to day. Ask your health care provider how much vitamin K-containing foods you should eat.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Foods Rich in Vitamin K

List of top 100 foods high in vitamin K. Vitamin K content is in micrograms per 100 grams of food weight.

Food Name

Vitamin K

Spices, sage, ground

1715

Spices, thyme, dried

1715

Spices, basil, dried

1715

Parsley, fresh

1640

Spices, coriander leaf, dried

1360

Spices, parsley, dried

1360

Amaranth leaves, raw

1140

Kale, frozen, cooked, boiled, drained, with salt

882

Kale, frozen, cooked, boiled, drained, without salt

882

Chard, swiss, raw

830

Kale, cooked, boiled, drained, without salt

817

Kale, raw

817

Spices, poultry seasoning

805

Dandelion greens, raw

778

Collards, frozen, chopped, cooked, boiled, drained, without salt

623

Collards, frozen, chopped, cooked, boiled, drained, with salt

623

Spices, oregano, dried

622

Spices, marjoram, dried

622

Celery flakes, dried

584

Dandelion greens, cooked, boiled, drained, without salt

551

Cress, garden, raw

542

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

541

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

541

Turnip greens, frozen, cooked, boiled, drained, with salt

519

Turnip greens, frozen, cooked, boiled, drained, without salt

519

Collards, raw

511

Stinging Nettles, blanched (Northern Plains Indians)

499

Mustard greens, raw

497

Lambsquarters, cooked, boiled, drained, without salt

494

Foods High in Vitamin K

Vitamin K

Lambs quarters, cooked, boiled, drained, with salt

494

Spinach, cooked, boiled, drained, without salt

494

Spinach, cooked, boiled, drained, with salt

494

Beet greens, cooked, boiled, drained, without salt

484

Beet greens, cooked, boiled, drained, with salt

484

Spinach, raw

483

Spinach, canned, regular pack, drained solids

462

Collards, cooked, boiled, drained, without salt

440

Collards, cooked, boiled, drained, with salt

440

Turnip greens and turnips, frozen, cooked, boiled, drained, with salt

415

Turnip greens and turnips, frozen, cooked, boiled, drained, without salt

415

Basil, fresh

415

Beet greens, raw

400

Cress, garden, cooked, boiled, drained, with salt

383

Cress, garden, cooked, boiled, drained, without salt

383

Spinach, frozen, chopped or leaf, unprepared

372

Turnip greens, cooked, boiled, drained, without salt

368

Turnip greens, cooked, boiled, drained, with salt

368

Dandelion greens, cooked, boiled, drained, with salt

359

Chrysanthemum, garland, raw

350

Lambsquarters, raw (Northern Plains Indians)

347

New Zealand spinach, raw

337

Mustard greens, frozen, cooked, boiled, drained, with salt

335

Mustard greens, frozen, cooked, boiled, drained, without salt

335

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

329

Chard, swiss, cooked, boiled, drained, without salt

327

Chard, swiss, cooked, boiled, drained, with salt

327

Coriander (cilantro) leaves, raw

310

Mustard greens, cooked, boiled, drained, without salt

300

Mustard greens, cooked, boiled, drained, with salt

300

Chicory greens, raw

298

Foods High in Vitamin K

Vitamin K

New Zealand spinach, cooked, boiled, drained, without salt

292

New zealand spinach, cooked, boiled, drained, with salt

292

Turnip greens, canned, no salt added

287

Broccoli raab, cooked

256

Radicchio, raw

255

Turnip greens, raw

251

Watercress, raw

250

Endive, raw

231

Broccoli raab, raw

224

Chives, raw

213

Onions, spring or scallions (includes tops and bulb), raw

207

USDA Commodity Food, oil, vegetable, low saturated fat

198

Babyfood, vegetables, spinach, creamed, strained

197

Brussels sprouts, frozen, cooked, boiled, drained, with salt

194

Brussels sprouts, frozen, cooked, boiled, drained, without salt

194

Onions, welsh, raw

193

Snacks, tortilla chips, low fat, made with olestra, nacho cheese

192

USDA Commodity Food, oil, vegetable, soybean, refined

184

Oil, industrial, soy, refined, for woks and light frying

184

Oil, industrial, soy, fully hydrogenated

184

Oil, industrial, soy, low linolenic

184

Oil, soybean, salad or cooking

184

Oil, industrial, soy, ultra low linolenic

184

Oil, soybean lecithin

184

Brussels sprouts, raw

177

Spices, pepper, black

164

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt

163

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt

163

Onions, young green, tops only

156

Salad dressing, KRAFT Mayo Light Mayonnaise

155

Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing

155

Foods High in Vitamin K

Vitamin K

Spaghetti, spinach, dry

152

Chrysanthemum, garland, cooked, boiled, drained, without salt

143

Chrysanthemum, garland, cooked, boiled, drained, with salt

143

Spices, cloves, ground

142

Broccoli, cooked, boiled, drained, without salt

141

Broccoli, cooked, boiled, drained, with salt

141

Lettuce, red leaf, raw

140

Brussels sprouts, cooked, boiled, drained, without salt

140

Brussels sprouts, cooked, boiled, drained, with salt

140

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