Foods high in vitamin K
Per serving, the foods highest in vitamin K are cooked spinach, collard greens, Swiss chard, spinach and Brussels sprouts. 1/2 cup of cooked spinach (444 mcg, 370% DV) tops the list. The Daily Value is 120 mcg.
Ranked per serving
Vitamin K in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Vitamin K | % DV | Calories |
|---|---|---|---|
| Cooked spinach1/2 cup of cooked spinach (90 g) | 444 mcg | 370% | 21 |
| Collard greens1/2 cup of cooked collard greens (95 g) | 386 mcg | 322% | 31 |
| Swiss chard1/2 cup of cooked Swiss chard (87.5 g) | 286 mcg | 239% | 18 |
| Spinach1 cup of raw spinach (30 g) | 145 mcg | 121% | 7 |
| Brussels sprouts1/2 cup of cooked Brussels sprouts (78 g) | 109 mcg | 91% | 28 |
| Broccoli1 cup of chopped broccoli (91 g) | 92 mcg | 77% | 31 |
| Kale1 cup of raw kale (21 g) | 82 mcg | 68% | 7 |
| Cabbage1 cup of chopped raw cabbage (89 g) | 68 mcg | 56% | 22 |
| Green beans1 cup of cooked green beans (125 g) | 60 mcg | 50% | 44 |
| Bok choy1 cup of cooked bok choy (170 g) | 58 mcg | 48% | 20 |
| Asparagus1/2 cup of cooked asparagus (90 g) | 46 mcg | 38% | 20 |
| Edamame1 cup of shelled edamame (155 g) | 41 mcg | 34% | 188 |
| Blackberries1 cup of blackberries (144 g) | 29 mcg | 24% | 62 |
| Prunes5 prunes (47.5 g) | 28 mcg | 24% | 114 |
| Kiwi1 kiwi (69 g) | 28 mcg | 23% | 42 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. If you take warfarin or another blood thinner, keep your vitamin K intake steady from day to day and talk to your doctor before changing it. (NIH Office of Dietary Supplements)
Most per calorie
Vitamin K per 100 calories, for when you want the nutrient without many calories.
- 2146 mcg Cooked spinach
- 2100 mcg Spinach
- 1636 mcg Swiss chard
- 1232 mcg Collard greens
- 1113 mcg Kale
Questions
Which food has the most vitamin K per serving?
Of the everyday foods on this list, cooked spinach: 1/2 cup of cooked spinach (444 mcg, 370% DV). Next are collard greens (322% DV) and Swiss chard (239% DV).
How much vitamin K do you need a day?
The Daily Value on US food labels is 120 mcg of vitamin K for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of vitamin K?
1/2 cup of cooked spinach (444 mcg, 370% DV), 1/2 cup of cooked collard greens (386 mcg, 322% DV) and 1/2 cup of cooked Swiss chard (286 mcg, 239% DV).
How do you get enough vitamin K in a day?
One serving is enough: 1/2 cup of cooked spinach has 370% of the Daily Value.
Is there anything else to know about vitamin K?
If you take warfarin or another blood thinner, keep your vitamin K intake steady from day to day and talk to your doctor before changing it.
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