20 foods rich in vitamin K to ensure your daily dose

Vitamin K, also known as anti-bleeding vitamin, is actually the mixture of vitamins K1, K2 and K3.

While vitamin K2 is produced by our intestinal flora and vitamin K3 is synthesized only in laboratories to compose supplements, vitamin K1 is the version found in food.

The anti-bleeding vitamin, as its nickname implies, is necessary in the blood clotting process. This means that, in its absence, we may suffer from bleeding and healing difficulties.

In addition, vitamin K helps the fixation of calcium in the bones, so it is very important to prevent cases of osteoporosis, especially during menopause.

Another function of vitamin K is to support the development of premature babies: in the absence of this vitamin, they may spontaneously hemorrhage.

20 foods richest in vitamin K

It is quite rare for a person to be deficient in vitamin K, as it is present in several types of foods, especially vegetables.

In general, people who are most at risk of having a vitamin K deficiency are people who have had bariatric surgery, as this procedure can decrease the absorption of this nutrient.

In addition, because it is a fat-soluble vitamin (that is, it dissolves in fat), patients being treated with drugs that decrease fat absorption may also have reduced levels of this nutrient.

Check out the list of the 20 foods richest in vitamin K, always considering a serving of 100 grams:

Parsley (fresh): 1,640 mcg (1,367%)
Natto (Japanese food based on fermented soy): 1,103 mcg (920% of daily allowance)
Swiss Chard (raw): 830 mcg (692% of daily dose)
Kale (cooked): 817 mcg (681% of daily allowance)
Chestnut mustard (cooked leaves): 593 mcg (494% of daily allowance)
Beet greens (cooked): 484 mcg (403% of daily allowance)
Spinach (raw): 483 mcg (402% of daily dose)
Cabbage (cooked, typical of Portugal): 407 mcg (339% of the daily dose)
Foie gras: 369 mcg (308% of daily dose)
Soybean oil: 184 mcg (153% of daily allowance)
Broccoli (cooked): 141 mcg (117% of daily allowance)
Brussels sprouts (cooked): 140 mcg (117% of daily allowance)
Cabbage (cooked): 109 mcg (91% of daily dose)
Liver steak: 106 mcg (88% of daily dose)
Hard cheeses: 87 mcg (72% of daily allowance)
Jarlsberg Cheese: 80 mcg (66% of daily allowance)
Pork Chop: 69 mcg (57% of daily allowance)
Pine Nut: 54 mcg (45% of the daily dose)
Chicken: 60 mcg (50% of the daily dose)
Prune: 60 mcg (50% of the daily dose)

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It is interesting to note that some foods that stand out for their vitamin K content may not be the best to guarantee your daily dose.

Parsley, for example, is the richest food on the list, but hardly anyone would consume 100 grams – in fact, a pinch weighs less than even 1 gram.

If we think in terms of portions, the biggest highlights are kale, mustard greens and Swiss chard, as one leaf of these foods already guarantees the necessary daily dose.

The 10 Vegetables Richest in Vitamin K

Vegetables really are the champions when it comes to daily supply of vitamin K. Check out the following list, ordered by the amount of the nutrient in 100 grams:

Parsley (fresh): 1,640 mcg (1,367% of daily dose)
Swiss Chard (raw): 830 mcg (692% of daily dose)
Kale (cooked): 817 mcg (681% of daily allowance)
Chestnut mustard (cooked leaves): 593 mcg (494% of daily allowance)
Beet greens (cooked): 484 mcg (403% of daily allowance)
Spinach (raw): 482 mcg (402% of daily dose)
Cabbage (cooked, typical of Portugal): 407 mcg (339% of the daily dose)
Broccoli (cooked): 141 mcg (117% of daily allowance)
Brussels sprouts (cooked): 140 mcg (117% of daily allowance)
Cabbage (cooked): 109 mcg (91% of daily dose)

A tip: like vitamin K, vitamins A, D and E are also fat-soluble. Ingesting any of them in excess can hinder the absorption of the others.

Top 10 meats rich in vitamin K

If you’re not a big fan of vegetables, you can still get vitamin K by eating different types of meat. See the list of the best options considering 100 grams of food:

Foie gras: 369 mcg (308% of daily dose)
Liver steak: 106 mcg (88% of daily dose)
Pork Chop: 69 mcg (57% of daily allowance)
Chicken: 60 mcg (50% of the daily dose)
Bacon: 36 mcg (29% of the daily dose)
Chicken liver: 13 mcg (11% of daily dose)
Ground beef: 9.4 mcg (8% of daily allowance)
Pork liver: 7.8 mcg (7% of daily dose)
Bovine kidney: 5.7 mcg (5% of daily dose)
Duck breast: 5.5 mcg (4.9% of the daily dose)

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As you can see, most meats are quite fatty. Therefore, it is not always a good idea to rely entirely on vitamin K intake only in the intake of these foods.

The 10 milk and egg products richest in vitamin K

Dairy products, such as cheese, also provide vitamin K to the body. Below, you will find the list organized by the amount of this nutrient in 100 grams:

Hard cheeses: 87 mcg (72% of daily allowance)
Jarlsberg Cheese: 80 mcg (66% of daily allowance)
Soft cheeses: 59 mcg (49% of daily allowance)
Edam Cheese: 49 mcg (41% of daily allowance)
Blue cheese: 36 mcg (30% of daily dose)
Egg Yolk: 34 mcg (29% of daily dose)
Butter: 21 mcg (18% of daily dose)
Cheddar cheese: 13 mcg (11% of daily allowance)
Cream: 9 mcg (8% of the daily dose)
Whole milk: 1.3 mcg (1% of daily dose)

It is worth remembering that these amounts may vary depending on the region of origin of the product and the animal’s diet.

Top 10 fruits rich in vitamin K

In general, fruits don’t provide as much vitamin K as leafy vegetables, but they can be an option. Check the list always considering a 100 gram portion of the food:

Prune: 60 mcg (50% of the daily dose)
Tomatoes (dried): 43 mcg (36% of daily dose)
Kiwi: 40 mcg (34% of daily dose)
Avocado: 21 mcg (18% of daily dose)
Blackberry: 20 mcg (17% of daily dose)
Blueberry: 19 mcg (16% of daily dose)
Pomegranate: 16 mcg (14% of daily dose)
Fig (dried): 16 mcg (14% of daily dose)
Grape: 15 mcg (12% of daily dose)
Blackcurrant: 11 mcg (9% of daily dose)

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As with meats and cheeses, it can be difficult to get the amount of vitamin K you need daily from just consuming fruit. Even taking the dried plum, which is the richest food on the list, you would need to eat 200 grams every day.

Top 10 Vegetables, Seeds and Nuts Rich in Vitamin K

Legumes, seeds and nuts also don’t compare to leafy vegetables when it comes to vitamin K. See the list of the richest foods considering a serving of 100 grams:

Pine Nut: 54 mcg (45% of the daily dose)
Green beans (cooked): 48 mcg (40% of daily dose)
Cashew Nuts: 34 mcg (28% of the daily dose)
Soybeans (cooked): 33 mcg (27.9% of daily allowance)
Peas (cooked): 26 mcg (22% of daily allowance)
Mung bean sprouts (cooked): 23 mcg (19% of daily dose)
Hazelnut: 14 mcg (12% of daily dose)
Horse beans: 8.4 mcg (7% of daily dose)
Pecans: 3.5 mcg (3% of daily dose)
Nuts: 2.7 mcg (2% of daily dose)

A tip to enhance the absorption of vitamin K is to consume the foods richest in this nutrient (such as cabbage and mustard greens, for example) with a little olive oil.

Because it is fat-soluble, vitamin K is better absorbed when consumed with a fat. Is that why we Brazilians like to combine kale with feijoada so much? In fact, food options to guarantee your daily dose are not lacking, right?

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.