Vitamin K Foods List
Vitamin K is a fat-soluble micronutrient that is crucial for survival. A diet with vitamin K-rich foods is beneficial to your wellbeing.
This micro-nutrient comes in handy in blood clotting and the formation of bones.
Vitamin K shortage is dangerous and can cause a variety of health problems.
Even consuming less than the required amount for a long time can be harmful to your overall wellbeing and lead to problems like:
- Blood clotting difficulties
- Cognitive impairment
- Heart disease
- Low bone mineral concentration
- Tooth decay
- Various types of cancer
- Vascular calcification
Vitamin K consumption should be at least 120 mcg (micrograms) per day for men and 90 mcg (micrograms) per day for women.
Most people can easily reach these levels by incorporating the foods listed below into their diet.
Foods Rich in Vitamin K
Asparagus is one of the finest sources of prebiotics, which are dietary fibers that our bodies can’t digest.
However, these dietary fibers nourish our gut microbes. Asparagus also has a lot of vitamin K, with 91 mcg per cup, which is more than 75% of the daily recommended intake.
100 grams of avocado offers about 21 mcg of vitamin K. These sumptuous, creamy, and mildly flavored fruits are very popular around the world and the key ingredient in guacamole.
So why not have an avocado as part of your lunch or dinner? What’s more, avocados have plenty more benefits for your body apart from vitamin K.
Blackberries are unique fruits with several health benefits that make them loved by a lot of people. You can add them to your breakfast smoothie for a delicious and nutritious fill of nutrients.
When it comes to vitamin K, blackberries have about 20 mcg per 100 grams.
Broccoli is known for its calcium, fiber, and vitamin C content. However, it also contains a significant amount of vitamin K.
One cup of cooked broccoli contains about 220 mcg, which is approximately two times the recommended daily dose. You can also have a cup of cooked broccoli rabe (rapini) which contains up to 1119 mcg of vitamin K.
Brussels sprouts are cruciferous vegetables rich in antioxidants and vitamins C and K.
One cup of cooked Brussels sprouts, for instance, offers 182% of the recommended daily dose of vitamin K, which translates to about 219 mcg.
Green cruciferous vegetables are rich in vitamin K, as you may have noticed. Cabbage is no exception, with roughly 165 mcg per cup of cooked cabbage.
The vitamin K in cabbages is in the form of vitamin K1 (phyllo Quinone) as it is in other green vegetables.
But, sauerkraut, which is fermented cabbage, is also a rich source of vitamin K2 since the lactobacillus bacteria generates vitamin K2 as a by-product of fermentation.
One of the reasons Natto is so high in vitamin K is because the soybeans themselves are high in vitamin K, in addition to the bacteria that produce vitamin K2 through fermentation.
A cup of cooked edamame, for instance, has 41 mcg of vitamin K. In comparison, a cup of soybeans contains 66 mcg of vitamin K. Edamame is also rich in antioxidants, fiber, and protein.
Fennel is a crisp bulb with soft, edible fronds with an aromatic taste. It’s a popular vegetable in Italian cuisine and a vital component of the Mediterranean diet.
Fennel contains 55 mcg of vitamin K per cup and is also a great source of prebiotic fiber.
Leafy green vegetables are one of the best sources of vitamin K. One cup of cooked spinach, for instance has 888.5 mcg of vitamin K.
Kale is also rich in vitamin K, with one cup yielding 544 mcg or roughly five times the daily recommended intake of vitamin K.
Kiwi fruits are rich in vitamin C, vitamin E, and several other vital micronutrients.
Kiwi fruits are also a great source of vitamin K, and they contain delicate flesh and tiny, edible seeds. Each cup of kiwi contains around 73 mcg or 60% of the daily recommended amount.
Natto is a sour, sticky, and fermented soybean dish popular as porridge or seasoning in Japan.
It’s rich in antioxidants, probiotics, and protein, and the bacteria that conduct the fermentation process make it one of the foods with the highest levels of vitamin K.
850 mcg of vitamin K is found in just three ounces of Natto, which is more than seven times the recommended daily amount.
Several studies have cited Natto-rich diets as vital in promoting bone health in persons with osteoporosis.
Okra is a divisive food since its texture can be sticky if not cooked or prepared properly. It is, nonetheless, a popular vegetable and a notable source of vitamin K.
One cup of cooked okra has about 64 mcg of vitamin K, which is about half the recommended daily intake.
Parsley has the highest concentration of vitamin K compared to any food on this list. This popular herb delivers 984 mcg of vitamin K in just one cup.
Burgers, hummus, salsas, and sandwiches all benefit from a sprinkle of fresh parsley.
Pesto is a condiment, sauce, or seasoning made from basil, olive oil, Parmesan cheese, parsley, and pine nuts.
Some of these pesto components, such as basil and parsley, as well as pine nuts, have high levels of vitamin K.
Pine nuts, for instance, contain 15 mcg of vitamin K per ounce. As a result, a quarter-cup of pesto sauce contains 95 mcg of vitamin K or about 80% of the recommended daily intake.
Menaquinones, a type of vitamin K2, is produced during the fermentation process, which is used to manufacture pickles like kimchi and sauerkraut, which are high in probiotics.
The vitamin K present per cup of pickled cucumbers is 130 mcg. On the other hand, kimchi, a spicy, salty, sour sauce, has 65 mcg of vitamin K per cup.
To sum it all up, vitamin K is vital for good overall wellbeing, and certain foods make it simple to reach the daily recommended values.
However, keep in mind that it’s not necessary to consume all foods with vitamin K, but knowing the foods rich in vitamin K makes it easy for you to plan your diet and ensure that your body gets enough of this vital micronutrient daily.
Printable Vitamin K Foods List in (PDF)
|Foods Rich in Vitamin K||Vitamin K Concentration (Mcg.)|
|Brussels Sprouts||219 mcg|
|Leafy Greens||544 mcg|
|Kiwi Fruit||73 mcg|