The Best Foods With the Highest Vitamin K
Want to boost your vitamin K intake? You're in the right place. Vitamin K is a fat-soluble nutrient that comes in two forms:
Vitamin K1 (Phylloquinone): Found in leafy greens and vegetables
Vitamin K2 (Menaquinone): Found in fermented foods and animal products
Why does vitamin K matter? This powerhouse nutrient plays a crucial role in:
- Blood clotting – Helps wounds heal properly
- Bone health – Supports calcium absorption for stronger bones
- Heart health – May prevent artery hardening
- Brain function – Emerging research links it to cognitive health
Whether you're on blood thinners, concerned about osteoporosis, or just optimizing your diet, knowing the foods with the highest vitamin K gives you an edge. Let’s dive in.
Top 20 Foods Highest in Vitamin K (Per Serving)
When you're looking to boost your vitamin K intake, these nutritional powerhouses deliver the most bang for your bite. Let's break down the top sources that will supercharge your diet with this essential nutrient.
Leafy Greens (The Ultimate Vitamin K Powerhouses)
These verdant vegetables contain staggering amounts of vitamin K1 - so much that just one serving can provide several days' worth of your daily needs:
Mustard greens (cooked) — 346% DV
- A single cooked cup packs 830 mcg of vitamin K
- Southern-style cooking with a bit of healthy fat boosts absorption
Swiss chard (raw) — 332% DV
- The rainbow-stemmed beauty contains 716 mcg per cup raw
- Perfect for fresh salads when you want maximum nutrients
Beet greens (cooked) — 290% DV
- Don't throw away those tops! Sauté them like spinach
- Delivers 697 mcg per cooked cup
Collard greens (cooked) — 254% DV
- A staple in soul food with 772 mcg per cooked cup
- Slow cooking with smoked turkey adds flavor and nutrients
Kale (cooked) — 205% DV
- That trendy superfood lives up to the hype with 531 mcg per cup
- Massaging raw kale helps break down fibers for better digestion
Spinach (raw) — 121% DV
- Popeye's favorite gives you 145 mcg per raw cup
- Cooking concentrates it to 888 mcg per cooked cup!
Fermented & Plant-Based Vitamin K Champions
For vitamin K2 - the harder-to-find but crucial form - these foods are your best bets:
Natto — 238% DV (Best K2 source)
- This Japanese fermented soybean dish packs 850 mcg per 3 oz
- Its sticky texture is an acquired taste but worth the effort
- Contains MK-7, the most bioavailable form of K2
Soybeans (roasted) — 36% DV
- A 1/2 cup serving provides 86 mcg of vitamin K
- Perfect protein-packed snack that also boosts bone health
Edamame — 17% DV
- Young soybeans offer 41 mcg per 1/2 cup
- Great addition to stir-fries or as a standalone appetizer
Pro Tip: Pair these vitamin K-rich foods with a healthy fat like olive oil or avocado to maximize absorption, since vitamin K is fat-soluble.
Cruciferous Vegetables: The Underrated Vitamin K Heroes
Don't overlook these nutritional powerhouses! Cruciferous vegetables pack a serious vitamin K punch while delivering cancer-fighting compounds and fiber. Here's why they belong in your diet:
Broccoli (cooked) — 92% DV
- That modest floret of cooked broccoli gives you 110 mcg of vitamin K per half-cup
- Pro tip: Steam instead of boiling - you'll retain 90% of the nutrients versus losing half in water
- The stems contain just as much nutrition as the florets - chop them fine for stir-fries
Brussels sprouts (cooked) — 91% DV
- These mini-cabbages deliver 109 mcg per half-cup when cooked
- Game-changing prep: Roast at 400°F with olive oil until caramelized - transforms the flavor
- Contains sulforaphane, a compound that helps activate vitamin K's benefits
Cabbage (cooked) — 68% DV
- A humble cup of cooked cabbage provides 82 mcg of vitamin K
- Fermentation bonus: When made into sauerkraut, vitamin K content increases
- Purple cabbage offers anthocyanins (powerful antioxidants) alongside vitamin K
Oils & Animal-Based Sources: The Unexpected Vitamin K Carriers
Think vitamin K only comes from plants? These surprising sources prove otherwise:
Soybean oil — 21% DV
- Just one tablespoon packs 25 mcg of vitamin K
- Smart use: Ideal for salad dressings where you'll consume it raw (heat degrades vitamin K)
- Contains both K1 and small amounts of K2
Chicken thigh (cooked) — 18% DV
- Dark meat wins here with 13 mcg per 3-oz serving
- Key fact: The higher fat content means better vitamin K absorption
- Skin-on preparation increases both flavor and nutrient content
Chicken breast — 11% DV
- A leaner option still providing 8 mcg per 3-oz serving
- Pro move: Pair with broccoli or greens to double up on vitamin K
- Free-range chickens show higher vitamin K levels than conventionally raised
Pepperoni sausage — 30% DV (surprising source!)
- Delivers 22 mcg per 3-oz serving - one of the highest meat sources
- Important note: While rich in K2, enjoy in moderation due to high sodium
- Fermentation process increases K2 content (similar to natto but in smaller amounts)
Fruits, Nuts & Other Surprising Vitamin K Sources
Who says vitamin K only comes from greens? These delicious fruits, nuts, and unexpected foods pack a solid nutritional punch while adding variety to your diet.
Kiwi — 23% DV
Why It Stands Out:
- One medium kiwi delivers 31 mcg of vitamin K
- The fuzzy skin (yes, it's edible!) contains extra fiber and antioxidants
Best Way to Eat It:
- Slice and add to smoothies or fruit salads
- Pair with Greek yogurt for a vitamin K and probiotic boost
Avocado — 18% DV
Why It Stands Out:
- Half an avocado provides 21 mcg of vitamin K
- Its healthy fats enhance absorption of fat-soluble vitamins
Best Way to Eat It:
- Mash onto whole-grain toast with a sprinkle of pine nuts
- Blend into dressings for leafy green salads
Pine Nuts (Dried) — 13% DV
Why They Stand Out:
- Just 1 oz (about 160 nuts) contains 15 mcg of vitamin K
- Rich in magnesium, which works synergistically with vitamin K
Best Way to Eat Them:
- Toast lightly and sprinkle over roasted vegetables
- Blend into pesto with basil (another vitamin K source)
Blackberries/Blueberries — 12% DV
Why They Stand Out:
- 1 cup of these berries provides 14-29 mcg of vitamin K
- Packed with anthocyanins that support brain health
Best Way to Eat Them:
- Mix into overnight oats with chia seeds
- Freeze for a vitamin K-rich smoothie base
Pro Tip: Combine several of these foods (like an avocado-berry smoothie with pine nut garnish) to create vitamin K powerhouse meals.
Health Benefits of Vitamin K-Rich Foods
You're not just eating greens - you're fueling your body's vital systems. Here's why loading up on foods with the highest vitamin K makes such a dramatic difference to your health:
Blood Clotting: Your Natural Band-Aid
Vitamin K activates clotting factors (II, VII, IX, and X) that stop bleeding within seconds
Without it, a simple paper cut could become dangerous
Real-world impact: Newborns receive vitamin K shots because they're born with nearly zero stores
Bone Strength: The Silent Protector
Works with calcium to produce osteocalcin, the protein that binds minerals to bones
Studies show people with high vitamin K intake have:
27% lower hip fracture risk
22% reduced osteoporosis risk
Key fact: Vitamin K2 (from natto/animal foods) is particularly effective at directing calcium to bones
Heart Health: Your Arteries' Best Friend
Prevents dangerous calcium buildup in arteries (vascular calcification)
Research indicates:
- Each 10 mcg increase in K2 lowers heart disease risk by 9%
- May reduce arterial stiffness by up to 50% in older adults
- Pro tip: Pair vitamin K foods with vitamin D for maximum cardiovascular protection
Brain & Cognitive Support: The Emerging Superpower
New studies reveal exciting connections:
- Higher vitamin K levels linked to better memory in seniors
- May help prevent neurodegenerative diseases like Alzheimer's
- Works by activating brain-protective proteins like Gas6
Bonus Benefits You Didn't Expect:
- Diabetes support - Improves insulin sensitivity
- Anti-aging - Reduces oxidative stress in cells
- Cancer prevention - Emerging research on liver/prostate cancers
Did You Know? Your gut bacteria actually produce vitamin K2, but most people don't make enough. That's why eating foods with the highest vitamin K is so crucial - you're covering all your bases.
How to Boost Your Diet With Vitamin K-Rich Foods
Getting more vitamin K into your daily meals is easier—and tastier—than you think. Here are simple, delicious ways to maximize your intake of these nutritional powerhouses:
Supercharged Smoothies
Why it works: Blending breaks down tough cell walls in greens, making nutrients more absorbable.
Best Combinations:
- Green Power Smoothie:
- 1 cup raw spinach (121% DV)
- 1 kiwi (23% DV)
- ½ avocado (18% DV)
- 1 tbsp almond butter (healthy fat for absorption)
- Unsweetened almond milk
Pro Tip: Add a dash of black pepper to enhance nutrient absorption by up to 30%.
Nutrient-Packed Stir-Fries
Why it works: Quick cooking preserves vitamin K better than boiling.
Winning Combinations:
Asian-Inspired Boost:
- 2 cups cooked mustard greens (346% DV)
- 1 tbsp soybean oil (21% DV)
- Garlic and ginger for flavor
- Protein of choice (try chicken thigh for extra K)
Cooking Hack: Use sesame oil (contains vitamin K) for finishing to add another nutrient layer.
Fermented Food Fix
Why it works: Fermentation increases vitamin K2 bioavailability.
Easy Additions:
- Breakfast Boost: Top avocado toast with natto (238% DV per serving)
- Simple Side: Add fermented cabbage (sauerkraut) to sandwiches
- Smart Swap: Use aged cheeses in omelets instead of fresh cheeses
- Beginner Tip: If new to natto, start with small amounts mixed into rice with soy sauce.
Smart Snacking
Why it works: Proper pairing enhances nutrient absorption.
Grab-and-Go Options:
- Crunchy Mix: Roasted Brussels sprouts (91% DV) with pine nuts (13% DV)
- Sweet Treat: Blueberries (12% DV) with full-fat yogurt (helps absorption)
- Savory Bite: Pepperoni slices (30% DV) with cubed cheese
- Meal Prep Trick: Roast a big batch of Brussels sprouts with olive oil to snack on all week.
Pro-Level Strategy: Combine vitamin K foods with healthy fats (avocado, olive oil, nuts) to increase absorption by up to 400%.
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