By Dr. Emily Johnson · Published March 11, 2026 · 8 min read
Vitamin K foods are some of the most nutrient-dense ingredients in any kitchen — yet many people have no idea how much they're getting or whether they're hitting their daily target. Vitamin K is a fat-soluble vitamin essential for blood clotting, bone density, and arterial health, and the foods that supply it span a wide range: dark leafy greens, fermented soybeans, aged cheeses, egg yolks, and plant oils. This list covers every major source, with specific amounts in mcg per serving, so you can build a diet that actually meets your needs.
What Is Vitamin K and How Much Do You Need?
Vitamin K exists in two main dietary forms. Vitamin K1 (phylloquinone) is found primarily in green vegetables and plant oils and heads straight to the liver to support blood clotting. Vitamin K2 (menaquinones) is found in fermented foods and animal products. It has a longer half-life in the body — up to 56 hours for MK-7 from natto, compared to about 7.5 hours for K1 — and is redistributed to bones and arteries, where research suggests it supports bone mineral density and inhibits arterial calcification.
The NIH Office of Dietary Supplements sets the Adequate Intake (AI) for adults at:
- Men 19+: 120 mcg/day
- Women 19+: 90 mcg/day
The Daily Value (DV) used on U.S. nutrition labels is 120 mcg. There is no established upper tolerable limit for vitamin K from food — no adverse effects from high dietary intake have been reported.
ℹ️ The Bioavailability Secret
Absorption of vitamin K1 from plant foods is only about 4–17%, much lower than from supplements. The single most effective way to improve it: eat vitamin K foods with fat. Drizzling olive oil on spinach or kale can increase K1 absorption roughly threefold. This is why a dressed salad beats a plain one nutritionally, not just in taste.
Top Vitamin K1 Foods (Leafy Greens and Plant Sources)
Vitamin K1 comes overwhelmingly from green vegetables. These are ranked by mcg per typical serving, based on USDA FoodData Central data.
| Food | Serving | Vitamin K (mcg) | % Daily Value |
|---|---|---|---|
| Collard greens, boiled | 1/2 cup | 530 mcg | 442% |
| Turnip greens, boiled | 1/2 cup | 426 mcg | 355% |
| Spinach, raw | 1 cup | 145 mcg | 121% |
| Kale, raw | 1 cup | 113 mcg | 94% |
| Broccoli, boiled | 1/2 cup | 110 mcg | 92% |
| Chard (Swiss), boiled | 1/2 cup | ~287 mcg | 239% |
| Beet greens, boiled | 1/2 cup | ~697 mcg | 581% |
| Parsley, raw | 10 sprigs | ~164 mcg | 137% |
| Soybean oil | 1 tbsp | 25 mcg | 21% |
| Edamame, cooked | 1/2 cup | 21 mcg | 18% |
| Canned pumpkin | 1/2 cup | 20 mcg | 17% |
| Blueberries | 1/2 cup | 14 mcg | 12% |
| Grapes | 1/2 cup | 11 mcg | 9% |
| Canola oil | 1 tbsp | 10 mcg | 8% |
| Olive oil | 1 tbsp | 8 mcg | 7% |
| Carrot, medium | 1 medium | 8 mcg | 7% |
A single half-cup of cooked collard greens provides more than four times the daily requirement. Even less obvious sources like canola oil, blueberries, and carrots contribute meaningfully — which is why most people eating a varied diet reach 90–120 mcg without much effort.
The Leafy Green Advantage
Dark leafy greens are the most efficient vitamin K1 delivery system in the food supply. A cup of raw spinach (145 mcg) exceeds the women's AI in a single handful. Cooked greens are even more concentrated by volume — a half-cup of cooked spinach has about 444 mcg, because it takes roughly three cups of raw leaves to yield that volume.
Cruciferous vegetables — broccoli, kale, and Brussels sprouts — are also strong contributors and double as excellent calcium-rich foods, making them nutritional workhorses for bone health on two fronts.
Top Vitamin K2 Foods (Fermented and Animal Sources)
Vitamin K2 data is harder to find because most food databases track only K1. However, the sources below are well-documented in the research literature.
| Food | Serving | Vitamin K2 (mcg) | Notes |
|---|---|---|---|
| Natto (fermented soybeans) | 3 oz (85g) | 850+ mcg | Richest source; primarily MK-7 |
| Jarlsberg cheese | 100g | ~74 mcg | Highest K2 of common cheeses |
| Beef liver | 1 slice (~85g) | ~72 mcg | Best meat-based source |
| Eel | 100g | ~63 mcg | MK-4; less common in Western diets |
| Blue cheese | 100g | ~36 mcg | Good K2 source |
| Gouda / Gruyere | 1 oz | ~25 mcg | K2 increases with cheese age |
| Egg yolk (free-range) | 1 yolk | ~30–67 mcg | Varies widely by hen's diet |
| Cheddar cheese | 100g | ~21 mcg | Widely available |
| Chicken, dark meat | 3 oz | ~51 mcg | 5–10× more K2 than beef or pork |
| Butter | 1 tbsp | ~2–3 mcg | Present but modest |
Two important caveats for this table. First, vitamin K2 values in food databases vary more than K1 values because K2 content in animal products depends on the animal's diet and the bacterial strains present in fermented foods. Second, free-range eggs can contain dramatically more K2 than conventional eggs — some analyses show up to six times the K2 content per yolk, depending on the hens' pasture access.
Why Natto Stands Alone
Natto deserves special mention. One three-ounce serving contains more than seven times the daily value of vitamin K. More importantly, it delivers MK-7, the form of vitamin K2 with the longest half-life. A 2012 study in the journal Osteoporosis International found that regular natto consumption was associated with significantly higher bone mineral density in Japanese women — an effect attributed primarily to its MK-7 content. If you have never tried it, natto has a strong, fermented flavor that pairs well with rice and soy sauce.
Vitamin K and Bone Health: What the Science Says
The link between vitamin K and bones is well-established. Vitamin K is required to carboxylate osteocalcin, a protein that helps bind calcium to the bone matrix. Without adequate vitamin K, osteocalcin is undercarboxylated and less effective — meaning calcium intake alone is insufficient for optimal bone density.
The Nurses' Health Study found that women consuming more than 110 mcg of vitamin K1 per day were 30% less likely to suffer a hip fracture than those consuming less, even after adjusting for other dietary factors. The Framingham Heart Study similarly linked higher vitamin K intake to greater bone mineral density.
This makes a strong case for prioritizing vitamin K alongside calcium-rich foods and vitamin D — the three nutrients work together as a functional triad for skeletal health.
Vitamin K and Warfarin: What You Need to Know
⚠️ Important for Warfarin/Coumadin Users
If you take warfarin (brand name Coumadin) or another vitamin K antagonist, do not make sudden large changes to your vitamin K intake. Warfarin works by blocking vitamin K's role in synthesizing clotting factors. Eating much more or much less vitamin K than usual shifts your INR — the measure of blood clotting time. Always discuss dietary changes with your prescribing clinician before adjusting your intake of high-K foods.
The key principle for warfarin users is consistency, not avoidance. High-vitamin-K foods like spinach and kale are nutritious and should not be eliminated. What matters is that you eat roughly the same amount each week. Dramatic swings — eating a bowl of kale soup on Monday after weeks of avoiding greens — are more disruptive to INR than a steady, moderate intake.
Foods with high vitamin K to monitor on warfarin include: kale, spinach, collard greens, turnip greens, broccoli, soybean oil, canola oil, and parsley.
How to Get Enough Vitamin K Every Day
Meeting the AI for vitamin K (90–120 mcg/day) is straightforward for most people who eat vegetables. A few practical strategies:
- Add greens to one meal daily. A cup of raw spinach in a smoothie or salad covers the women's AI in a single ingredient.
- Dress with oil. Pair leafy greens with olive oil, avocado, or nuts to maximize K1 absorption. A plain kale salad absorbs far less K1 than a dressed one.
- Eat a variety. Broccoli, edamame, and blueberries all contribute K1 beyond leafy greens — broader intake builds more consistent levels.
- Consider fermented foods. Regular natto or aged cheese consumption adds K2, which supports bone and vascular health in ways that K1 alone may not.
For people following a Mediterranean-style eating pattern, vitamin K intake is generally high — olive oil, leafy greens, and legumes are foundational to that diet. For a framework on how to build that pattern, see our Mediterranean diet overview.
If you take a supplement, timing matters. Because vitamin K is fat-soluble, taking it with a meal that contains fat improves absorption — the same principle that applies to food sources. Our guide to the best time to take vitamins covers the optimal timing for K and other fat-soluble vitamins.
⚠️ Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. If you have a bleeding disorder, take anticoagulant medication, or are pregnant, consult a qualified healthcare provider before changing your vitamin K intake.
Frequently Asked Questions
What foods are highest in vitamin K?
Beet greens (697 mcg per 1/2 cup cooked) and collard greens (530 mcg) top the K1 charts, followed by turnip greens, Swiss chard, parsley, and spinach. For K2, natto is in a category of its own at 850+ mcg per serving, followed by certain cheeses, beef liver, and chicken dark meat.
How much vitamin K do I need per day?
The AI is 120 mcg for men and 90 mcg for women aged 19+. These are Adequate Intake values — not RDAs — because the research base is not yet sufficient to establish a full RDA. Most adults who eat leafy greens regularly hit this target easily.
What is the difference between vitamin K1 and vitamin K2?
K1 (phylloquinone) is the plant form, found mainly in green vegetables. It goes primarily to the liver and supports blood clotting. K2 (menaquinones) comes from fermented foods and animal products, stays active in the body much longer, and reaches tissues like bone and arterial walls. They are related but functionally distinct — the body converts K1 to K2 inefficiently, so direct K2 food sources matter.
Should I avoid vitamin K foods if I take warfarin?
No — but you must be consistent. Sudden changes in vitamin K intake disrupt INR stability. Maintain a steady weekly intake and avoid binge-eating high-K foods after periods of low intake. Always coordinate any significant dietary changes with your clinician.
Does cooking destroy vitamin K?
No — vitamin K is stable through most cooking methods. Boiling or sautéing greens concentrates vitamin K per cup (less volume), but does not improve how much is absorbed. Pairing cooked or raw greens with fat does improve absorption.
Track Your Vitamin K Intake
Knowing which foods contain vitamin K is useful — knowing whether your actual meals hit the target is better. Caloria, the AI calorie tracker, lets you photograph any meal and instantly see the nutritional breakdown, including micronutrients.
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