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Just one cup of raw spinach, for example, can get you your daily fill of vitamin K. Try These 21 Healthy Foods Full of Vitamin K. Vitamin K is a powerhouse in your body.
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It helps build strong bones. It helps regulate blood clotting. And it helps keep your blood pressure in check. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy. Most of us can get plenty of vitamin K through the foods we eat. This is a good thing, as at least some research suggests vitamin K supplements may not be very effective. “Getting vitamins from your food is always better than relying on supplements,” says registered dietitian Julia Zumpano, RD, LD. “Vitamin K is made from short-chain molecules, so it passes through your body quickly. That means that if you take a vitamin K supplement, it doesn’t spend much time in your body and doesn’t give you the full benefits you’d get from eating foods high in vitamin K.” We talked with Zumpano about why vitamin K is important in your diet and the best foods to fill up on vitamin K. What vitamin K does. Vitamin K is a category of vitamins. There are two variations: vitamin K1 and vitamin K2. Both do similar things for your body. “Vitamin K1 has long been known for its benefits throughout your body,” Zumpano says. “But it’s now becoming clearer that vitamin K2 may be just as important in those processes.” More research is being done to understand whether vitamin K1 or vitamin K2 is more effective or efficient in any particular role in your body. But it’s clear that K vitamins have several important benefits: Regulates blood clotting . Vitamin K can help keep you from bleeding out after an injury. And it helps keep your blood from getting too thick, which can lead to blood clots. Keeps your bones strong . Vitamin K works with calcium and vitamin D to build healthy bones. That means fewer fractures and a lower risk of osteoporosis. Prevents calcium buildup . Vitamin K clears away calcium deposits from your blood vessels. That means less calcification (hardening) in your arteries, and a reduced risk of high blood pressure, kidney disease and more. Chart: Best foods for vitamin K. Vitamin K1 is mostly associated with plant-based foods. Vitamin K2 is more common in animal products, dairy and fermented foods. So, while vitamin K1 foods tend to come with additional health benefits, like other vitamins and minerals, vitamin K2 foods aren’t always the healthiest choices. The U.S. Department of Agriculture’s (USDA’s) Dietary Guidelines for Americans suggests these recommended daily allowances of vitamin K for adults 18 and older: 90 micrograms for women 120 micrograms for men 75 to 90 micrograms if you're pregnant or lactating. The USDA doesn’t have specific recommendations for how much of your intake of vitamin K should come from vitamin K1 versus vitamin K2. The guidelines are based on a total amount of vitamin K from all sources. Zumpano shares these 21 foods that are rich in vitamin K and are all-around good additions as part of your healthy eating plan: Food Vitamin K content (in micrograms) Serving size Nattō (fermented soy)* 850 mcg 3 ounces Collard greens 530 mcg ½ cup Boiled turnip greens 426 mcg ½ cup Raw spinach 72.5 mcg ½ cup Raw kale 57 mcg ½ cup Cooked broccoli 110 mcg ½ cup Dry roasted cashews 80 mcg ½ cup Roasted soybeans 43 mcg 1/2 cup Soybean oil 25 mcg 1 tablespoon Prepared frozen edamame 21 mcg 1/2 cup Canned pumpkin 20 mcg 1/2 cup Carrot juice 19 mcg 1/2 cup Raw okra 16 mcg 1/2 cup Dried pine nuts 15 mcg 1 ounce Blueberries 14 mcg 1/2 cup Pomegranate juice 13 mcg 1/2 cup Roasted chicken breast* 13 mcg 3 ounces Grapes 11 mcg 1/2 cup Canola oil 10 mcg 1 tablespoon Carrot 8 mcg 1 medium Olive oil 8 mcg 1 tablespoon Food Nattō (fermented soy)* Vitamin K content (in micrograms) 850 mcg Serving size 3 ounces Collard greens Vitamin K content (in micrograms) 530 mcg Serving size ½ cup Boiled turnip greens Vitamin K content (in micrograms) 426 mcg Serving size ½ cup Raw spinach Vitamin K content (in micrograms) 72.5 mcg Serving size ½ cup Raw kale Vitamin K content (in micrograms) 57 mcg Serving size ½ cup Cooked broccoli Vitamin K content (in micrograms) 110 mcg Serving size ½ cup Dry roasted cashews Vitamin K content (in micrograms) 80 mcg Serving size ½ cup Roasted soybeans Vitamin K content (in micrograms) 43 mcg Serving size 1/2 cup Soybean oil Vitamin K content (in micrograms) 25 mcg Serving size 1 tablespoon Prepared frozen edamame Vitamin K content (in micrograms) 21 mcg Serving size 1/2 cup Canned pumpkin Vitamin K content (in micrograms) 20 mcg Serving size 1/2 cup Carrot juice Vitamin K content (in micrograms) 19 mcg Serving size 1/2 cup Raw okra Vitamin K content (in micrograms) 16 mcg Serving size 1/2 cup Dried pine nuts Vitamin K content (in micrograms) 15 mcg Serving size 1 ounce Blueberries Vitamin K content (in micrograms) 14 mcg Serving size 1/2 cup Pomegranate juice Vitamin K content (in micrograms) 13 mcg Serving size 1/2 cup Roasted chicken breast* Vitamin K content (in micrograms) 13 mcg Serving size 3 ounces Grapes Vitamin K content (in micrograms) 11 mcg Serving size 1/2 cup Canola oil Vitamin K content (in micrograms) 10 mcg Serving size 1 tablespoon Carrot Vitamin K content (in micrograms) 8 mcg Serving size 1 medium Olive oil Vitamin K content (in micrograms) 8 mcg Serving size 1 tablespoon. *Foods highest in vitamin K2. All others are listed based on their vitamin K1 content . Get the most out of your vitamin K foods. To help your body fully absorb vitamin K, Zumpano suggests eating a bit of fat along with vitamin K-rich foods. “Vitamin K is a fat-soluble vitamin,” she explains. “It dissolves in fat to be stored in your body, rather than leaving it immediately as waste. So, eating a bit of healthy fat with or before eating foods rich with vitamin K will help your body reap the most benefits.” Foods high in unsaturated fats are healthy choices to eat just before vitamin K-rich foods.
dates are rich in which vitamin