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Food Name | Vit. K | Calories | |
Chives, dried or dehydrated | 2262.8 | 319 | |
Parsley, raw | 1640.0 | 36 | |
Parsley, cooked (assume fat not added in cooking) | 1640.0 | 36 | |
Kale, cooked, from frozen, fat not added in cooking | 875.5 | 30 | |
Kale, cooked, from frozen, fat added in cooking | 848.4 | 53 | |
Kale, cooked, from frozen | 848.4 | 53 | |
Chard, raw | 830.0 | 19 | |
Kale, cooked, fat not added in cooking | 811.0 | 28 | |
Kale, cooked, from fresh, fat not added in cooking | 811.0 | 28 | |
Kale, cooked, from canned, fat not added in cooking | 811.0 | 28 | |
Kale, cooked, fat added in cooking | 787.5 | 51 | |
Kale, cooked, from fresh, fat added in cooking | 787.5 | 51 | |
Kale, cooked, from canned | 787.5 | 51 | |
Kale, cooked, from fresh | 787.5 | 51 | |
|
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.
Vitamin K Deficiency
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.
Vitamin K and Blood Thinning Drugs
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.
Coumadin (warfarin) is an anticoagulant (blood thinner). Warfarin reduces the formation of blood clots.
Coumadin is used to prevent heart attacks, strokes, and blood clots in veins and arteries.
You also need to be careful about taking vitamin E supplements.
Vitamin E can interfere with how vitamin K works in your body.
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.
Additional Vitamin K Content of Foods Databases
We provide multiple vitamin K databases: Directory of Vitamin K Nutrient Databases including Vitamin K2 and K1 data.
If you cannot find a food in one database, please try another vitamin K database in our directory.
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.
| Spices, sage, ground |
1715 |
| Spices, thyme, dried |
1715 |
| Spices, basil, dried |
1715 |
| 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 |
| Kale, cooked, boiled, drained, without salt |
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 |
| Dandelion greens, cooked, boiled, drained, without salt |
551 |
| 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 |
| Stinging Nettles, blanched (Northern Plains Indians) |
499 |
| 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, 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 |
| 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 |
| 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 |
| 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 |
| 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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