Vitamin K Highest in Foods
An important fat-soluble vitamin, vitamin K is vital for heart, bone, and blood coagulation health. Vitamin K comes in two primary forms: K1 (phylloquinone), which is mostly found in plant-based foods, and K2 (menaquinone), which is found in fermented foods and animal products.
The foods that are highest in vitamin K are as follows:
1. Vitamin K1-rich leafy green vegetables
The highest concentration of vitamin K1 may be found in leafy greens; some of these foods have over 1,000 micrograms (mcg) per serving, which is significantly more than the recommended daily consumption of 90 mcg for women and 120 mcg for men.
- Cooked kale (1,062 mcg per cup)
The king of foods high in vitamin K is kale. The daily need is more than ten times met by one cup of cooked kale. Vitamin K consumption can be increased by sautéing it with olive oil, adding it to salads, or adding it to smoothies.
- Collard greens (cooked, 850 mcg per cup)
Collard greens, a mainstay of Southern cooking, are rich in vitamin K and great for heart and bone health.
- Cooked spinach (888 mcg per cup)
In addition to being high in fiber and iron, spinach is also one of the greatest foods for getting vitamin K1. It works well in smoothies, soups, and salads.
- Cooked turnip greens (529 mcg per cup)
Often disregarded, turnip greens are a great source of vitamin K and other vital elements.
- Broccoli, cooked (220 mcg per cup)
Broccoli is a substantial source of vitamin K, however not as much as spinach or kale.
2. Vitamin K1-containing herbs
Vitamin K can be found in concentrated forms in some fresh herbs.
- Fresh parsley (820 mcg per half cup)
This everyday herb is a great source of vitamin K. Adding fresh parsley to food can increase consumption.
- Fresh cilantro (310 micrograms per half cup)
Another tasty herb that is high in vitamin K is cilantro.
3. Foods Fermented with Vitamin K2
Fermented foods and animal-based sources provide vitamin K2, which supports healthy bones and calcium metabolism.
- Natto (3.5 oz serving, 1,000 mcg)
Vitamin K2 can be found in the highest natural form in natto, a popular fermented soybean dish from Japan.
- Cheese (3.5 oz serving, 50–100 mcg)
High levels of vitamin K2 are found in aged cheeses such as Brie, Swiss, and Gouda.
- 20 mcg per cup of fermented sauerkraut
Vitamin K2 levels in this fermented cabbage dish are modest.
4. Sources Based on Animals (K2)
- 30 mcg per yolk of an egg
- 10 mcg of chicken liver per 3.5 oz portion
- 15 mcg per tablespoon of butter
Concluding remarks
The finest plant-based sources of vitamin K1 are leafy greens like kale, spinach, and collard greens; vitamin K2 is found in fermented foods like cheese and natto. A combination of these foods guarantees the best possible dose of vitamin K for heart and bone health.
