While vitamin D and C steal the spotlight, there’s one underrated nutrient quietly working behind the scenes to support your heart, bones, and blood: vitamin K. In fact, without it, even a small paper cut could become a problem — literally.
Vitamin K serves the body well. The nutrient helps with coagulation when you’re wounded, bone metabolism, and the vital functions of your heart and vessels. When you’re not taking in enough of the stuff, bad things can happen, like bleeding disorders or cardiovascular issues.
Like vitamins A, D, and E, vitamin K is a fat-soluble vitamin, so the absorption is enhanced when consuming vitamin K foods alongside fats or oils. There are two primary types of vitamin K compounds: phylloquinone (vitamin K1) and a group of menaquinones (collectively referred to as vitamin K2). Phylloquinone is mainly found in green leafy vegetables, while menaquinones are produced by bacteria, so they are found in fermented foods and some animal-based foods.
For most adult males, the adequate intake (AI) of vitamin K is 120 mcg and 90 mcg for females. Those taking blood thinners like Warfarin (Coumadin) may have different needs, as these drugs effectively inactivate vitamin K. Not sure where to start with getting enough vitamin K? Get ready to see a lot of green, plant-based foods in our list of the foods highest in vitamin K.
Parsley: the herb with the highest vitamin K content
Parsley contains more vitamin K than any other food. One cup of this common herb provides a whopping 820% of the daily value. Consider adding fresh parsley to salads, sandwiches, and burgers, tabbouleh, , and even hummus.
Kale and leafy greens: powerful sources of vitamin K1
Across the board, one of the best dietary sources of vitamin K is leafy green vegetables. One cup of cooked spinach, for instance, provides an impressive 740% of the daily value. Kale is also exceptionally high in vitamin K, with one cup of this cooked cruciferous veggie providing 544 mcg of vitamin K, which is over 4.5 times the daily value.
Collards, beet greens, and turnip greens each also provide over 450% of the daily value of vitamin K. Even if dark leafy greens aren’t your go-to salad green, you can get plenty of vitamin K in lettuce. One cup of butter lettuce contains 56 mcg, which is nearly half of the daily value. Even iceberg lettuce contains a decent amount.
Natto: a top source of vitamin K2 from fermented soy
Natto is a funky, sticky, fermented soybean product commonly consumed as porridge and condiment in Japan. It’s packed with probiotics, protein, and antioxidants, and the bacteria that carry out the fermenting process make it one of the foods highest in vitamin K2. A mere 3 ounces contains 850 mcg, which is over seven times the daily value. Studies have found diets high in natto can improve bone health in patients with osteoporosis.
Beef liver: a nutrient-dense organ meat rich in vitamin K
While not everyone enjoys the intense flavor of beef liver, this nutrient-dense organ meat packs 60% of the daily value of vitamin K per serving. It’s a concentrated source of various other nutrients, including iron, vitamin A, and B vitamins, along with vitamin K. You also get folate, copper, selenium, choline, and riboflavin from this meat-based source. The iron in beef liver is highly bioavailable, meaning your body can easily absorb it. This can be particularly helpful for people with iron deficiency anemia.
Broccoli: a cruciferous vegetable loaded with vitamin K
Broccoli is championed for its fiber, calcium, and vitamin C content, but it’s also quite high in vitamin K. One cup of cooked broccoli provides 220 mcg, which is nearly two times the daily value. Broccoli rabe is also high in vitamin K, with 75% of the daily value per cup.
Brussels sprouts: high in both vitamin K and vitamin C
Like broccoli, Brussels sprouts are a cruciferous vegetable packed with antioxidants and vitamins C and K. For example, each cup of cooked Brussels sprouts contains 107% of the recommended daily intake of vitamin C and 182% of the daily value of vitamin K, with about 219 mcg.
Cabbage and sauerkraut: plant-based vitamin K1 and K2
You may be noticing a trend that green cruciferous vegetables are high in vitamin K. Cabbage is no exception, as each cup of cooked cabbage packs in about 165 mcg, or 136% of the daily value. Like other green veggies, this vitamin K is the in form of phylloquinone (vitamin K1), but sauerkraut, which is fermented cabbage, is also a good source of vitamin K2 because the lactobacillus bacteria produce vitamin K2 as a byproduct of the fermentation process. Therefore, enjoying a nice sauerkraut slaw will give you a healthy dose of both forms of this essential nutrient.
Pickles and fermented vegetables: probiotic foods with vitamin K2
The pickling or fermenting process that helps create pickles or slaws like kimchi and sauerkraut and makes them rich sources of probiotics also produces menaquinones, vitamin K2. One cup of pickled cucumbers contains 130 mcg (109% DV) of vitamin K. Kimchi, a spicy, salty, tangy condiment, has 65 mcg per cup.
Okra: a Southern favorite packed with vitamin K
Okra can be a bit of a polarizing food, as its texture can be slimy if it’s not stewed or prepared well. However, it’s a favorite veggie in the South and also a good source of vitamin K. One cup of cooked okra contains 64 mcg, which is just over half your daily requirement. Other green vegetables high in vitamin K are green beans and green peas.
Asparagus: a prebiotic-rich vegetable with vitamin K
Asparagus is one of the best sources of prebiotics, which are certain dietary fibers that our own bodies cannot digest but that are a nutrient elixir for the beneficial bacteria in the gut. Asparagus is also high in vitamin K, with 91 mcg per cup, which is over 75% of the daily value.
Edamame and soybeans: plant-based protein with vitamin K
One of the reasons natto is especially high in vitamin K is that, in addition to the bacteria that produce vitamin K2 through fermentation, the soybeans themselves are high in vitamin K. For example, a cup of cooked soybeans has 66 mcg (55% DV), while a cup of edamame has 41 mcg. This healthy legume is rich in also antioxidants, fiber, and protein.
Fennel: a Mediterranean vegetable with vitamin K benefits
Fennel is a crisp, anise-flavored bulb with delicate, edible fronds. It’s used extensively in Italian cuisine and is a prominent vegetable in the heart-healthy Mediterranean diet. Fennel is a good source of prebiotic fiber and provides 55 mcg (46% DV) of vitamin K per cup.
Pesto: an herb-based sauce loaded with vitamin K
Pesto is a sauce or condiment made with basil, olive oil, pine nuts, and Parmesan cheese. It can also contain other herbs like parsley. Several of these ingredients are exceptionally high in vitamin K, such as basil and parsley, as well as pine nuts. An ounce of pine nuts has 15 mcg of vitamin K. Accordingly, a quarter-cup of pesto sauce has 95 mg of vitamin K, which is nearly 80% of the daily value.
Kiwi and other fruits: surprising sources of vitamin K
Kiwi fruit is packed with vitamin C and vitamin E and several essential minerals. Kiwi, which has delicate flesh and small, edible seeds, is also high in vitamin K. Each cup provides about 73 mcg, which is 60% of the daily value. Other fruits high in vitamin K include avocado, pumpkin, pomegranate, blueberries, and blackberries.
With the above on your shopping list, you’ll be in good shape from a vitamin K standpoint. The nutrient will serve you well, and fortunately, it comes in so many foods that you’ll never get bored with. Now get back to prepping those healthy leafy greens.
FAQs
What is vitamin K, and what does it do?
Vitamin K is a fat-soluble vitamin that plays a key role in blood clotting, bone metabolism, and heart health. It helps produce proteins that are essential for proper blood coagulation and for building strong bones.
What are the best sources of vitamin K?
The best sources of vitamin K include:
- Leafy greens like kale, spinach, and collards (high in vitamin K1)
- Fermented foods like natto and sauerkraut (rich in vitamin K2)
- Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage
- Herbs like parsley and basil
What is the difference between vitamin K1 and K2?
Vitamin K1 (phylloquinone) is found mostly in green leafy vegetables, while vitamin K2 (menaquinones) is produced by bacteria and found in fermented foods and some animal products.
How much vitamin K do I need per day?
The recommended adequate intake of vitamin K is:
- 120 mcg for adult males
- 90 mcg for adult females
Your needs may vary if you’re taking medications or have certain health conditions.
What are the symptoms of vitamin K deficiency?
Signs of vitamin K deficiency can include:
- Easy bruising
- Excessive bleeding (from wounds, gums, or nose)
- Blood in urine or stool
- Weak bones or increased fracture risk (in long-term deficiency)
Can I get too much vitamin K?
Vitamin K toxicity is rare because the body does not store it in large amounts, especially vitamin K1 from food. However, very high supplemental doses (particularly of synthetic forms) may cause problems and should only be taken under medical supervision.
Who should be careful about consuming too much vitamin K?
While vitamin K is essential for health, people taking anticoagulant medications need to be especially mindful of their vitamin K intake. These medications work by interfering with vitamin K’s role in blood clotting. Suddenly increasing or decreasing vitamin K intake can make the medication less effective or increase the risk of bleeding.
Other groups who may need guidance include:
- People with liver disorders that impair vitamin K metabolism
- Those with fat malabsorption issues (e.g., due to celiac disease, cystic fibrosis, or pancreatic disorders)
- Anyone taking high doses of vitamin E or antibiotics long-term, as these can interfere with vitamin K absorption or production
Ready to up your vitamin K game? Start by adding just one leafy green to your next meal — your heart, bones, and blood will thank you.
