Vitamin K produces many of the proteins necessary for blood clotting.1 Some research suggests it could also be important for strong bones, but so far the results are inconclusive.2
There are many types of vitamin K, but the two major types in the human diet are phylloquinones (vitamin K1), which are made by plants, and menaquinones (vitamin K2), which are made by bacteria in the intestines. It is estimated that these bacteria produce about half of the vitamin K the body needs daily.3 For this reason, and because new research suggests vitamin K1 and vitamin K2 may have different functions in the body4, it is important to eat a wide variety of foods with vitamin K.
Men are recommended 120 mcg vitamin K daily. Women should aim for 90 mcg.5
Vitamin K is found in leafy greens, such as kale, spinach, and romaine lettuce. It is also found in herbs, such as parsley, basil, thyme, and sage, as well as in vegetables like Brussels sprouts, broccoli, celery, and cucumber. Smaller quantities of vitamin K are also found in meat, fish, and eggs.6
Vitamin K deficiency is most likely in people suffering from conditions that negatively impact digestion, or after long-term antibiotic use, which can damage the good bacteria in the intestines. If you have a vitamin K deficiency, you may bruise easily and notice gum bleeding, nosebleeds, etc.2
Vitamin K-rich Foods
| Ingredient | µg of Vitamin K per 100g | µg of Vitamin K per 100 calories |
|---|---|---|
| fresh sage | 1714.5 | 544.3 |
| dried basil | 1714.5 | 735.8 |
| dried thyme | 1714.5 | 621.2 |
| fresh parsley | 1640.0 | 4555.6 |
| dried parsley | 1359.5 | 465.6 |
| ground coriander | 1359.5 | 487.3 |
| swiss chard | 830.0 | 4368.4 |
| poultry seasoning | 805.4 | 262.3 |
| dandelion greens | 778.4 | 1729.8 |
| kale | 704.8 | 1438.4 |
| dried marjoram | 621.7 | 229.4 |
| dried oregano | 621.7 | 234.6 |
| spinach | 482.9 | 2099.6 |
| collard greens | 437.1 | 1365.9 |
| fresh basil | 414.8 | 1803.5 |
| beet greens | 400.0 | 1818.2 |
| frozen spinach | 372.0 | 1282.8 |
| fresh cilantro | 310.0 | 1347.8 |
| mizuna | 257.5 | 953.7 |
| radicchio | 255.2 | 1109.6 |
| turnip greens | 251.0 | 784.4 |
| watercress | 250.0 | 2272.7 |
| red belgian edive | 231.0 | 1358.8 |
| broccoli rabe | 224.0 | 1018.2 |
| fresh chives | 212.7 | 709.0 |
| green onions | 207.0 | 646.9 |
| brussels sprouts | 177.0 | 411.6 |
| pepper | 163.7 | 65.2 |
| mayonnaise | 163.0 | 24.0 |
| light salad dressing | 155.1 | 46.4 |
| cloves | 141.8 | 51.8 |
| red leaf lettuce | 140.3 | 876.9 |
| lettuce leaves | 126.3 | 842.0 |
| pickled mustard greens | 125.9 | 419.7 |
| ranch dressing | 125.2 | 25.9 |
| French dressing | 121.4 | 26.6 |
| grape leaves | 108.6 | 116.8 |
| arugula | 108.6 | 434.4 |
| guajillo chiles | 108.2 | 33.4 |
| red pepper flakes | 105.7 | 37.5 |
| caesar salad dressing | 104.8 | 19.3 |
| romaine lettuce | 102.5 | 602.9 |
| butter lettuce | 102.3 | 786.9 |
| broccoli florets | 101.6 | 298.8 |
| curry powder | 99.8 | 30.7 |
| vinaigrette | 98.8 | 22.0 |
| sweet pickle relish | 83.8 | 64.5 |
| cayenne pepper | 80.3 | 25.3 |
| paprika | 80.3 | 28.5 |
| cabbage | 76.0 | 304.0 |
| nondairy butter | 75.0 | 10.5 |
| canola oil | 71.3 | 8.1 |
| honey mustard | 70.0 | 15.1 |
| soy flour | 70.0 | 16.1 |
| thousand island dressing | 69.1 | 18.7 |
| savoy cabbage | 68.8 | 254.8 |
| kombu | 66.0 | 153.5 |
| coleslaw dressing | 63.7 | 16.3 |
| olive oil | 60.2 | 6.8 |
| prunes | 59.5 | 24.8 |
| kraft asian toasted sesame dressing | 56.0 | 12.6 |
| kraft zesty italian dressing | 56.0 | 23.3 |
| vegan buttery spread | 55.5 | 9.5 |
| pine nuts | 53.9 | 8.0 |
| light mayonnaise | 53.7 | 22.6 |
| shortening | 53.2 | 6.0 |
| tartar sauce | 50.4 | 23.9 |
| ritz crackers | 50.0 | 10.2 |
| cornichons | 47.1 | 51.8 |
| leeks | 47.0 | 77.0 |
| dried soybeans | 47.0 | 10.5 |
| light buttery spread | 46.8 | 13.9 |
| seasoned bread crumbs | 46.0 | 12.0 |
| bok choy | 45.5 | 350.0 |
| tuna | 44.0 | 22.2 |
| sun-dried tomatoes | 43.0 | 16.7 |
| corn oil | 42.2 | 4.8 |
| asparagus | 41.6 | 208.0 |
| celery root | 41.0 | 97.6 |
| kiwi | 40.3 | 66.1 |
| reduced fat coleslaw dressing | 39.5 | 12.0 |
| dill pickles | 39.0 | 325.0 |
| red cabbage | 38.2 | 123.2 |
| roasted soybeans | 37.0 | 8.2 |
| roasted cashews | 34.7 | 6.0 |
| cashews | 34.1 | 6.2 |
| bean sprouts | 33.0 | 110.0 |
| okra | 31.3 | 94.8 |
| ground cinnamon | 31.2 | 12.6 |
| alfalfa sprouts | 30.5 | 132.6 |
| celery | 29.3 | 183.1 |
| rhubarb | 29.3 | 139.5 |
| white miso | 29.3 | 14.7 |
| pumpkin pie spice | 28.4 | 8.3 |
| edamame | 26.7 | 21.9 |
| spirulina | 25.5 | 8.8 |
| snow peas | 25.0 | 59.5 |
| peas | 24.8 | 30.6 |
| fat-free mayonnaise | 24.7 | 29.4 |
| vegetable oil | 24.7 | 2.9 |
Sources
- Harvard School of Public Health Nutrition Source - Vitamin K
- The Linus Pauling Institute Micronutrient Information Center - Vitamin K
- American Cancer Society - Vitamin K
- Journal of Agricultural and Food Chemistry - Vitamin K Contents of Meat, Dairy, and Fast Food in the U.S. Diet
- University of Maryland Medical Center - Vitamin K
- MedlinePlus - Vitamin K
