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Vitamin K is a group of essential fat-soluble compounds needed for making proteins involved in haemostasis (blood clotting), bone metabolism and a range of diverse physiological functions in the body.
The vitamin K group includes phylloquinone (vitamin K1) and menaquinones (collectively known as vitamin K2).
Phylloquinone (vitamin K1) is found primarily in green leafy vegetables and is the main dietary form of vitamin K.
Menaquinones (vitamin K2) are predominantly produced by bacteria and are found in small amounts in various animal-based and fermented foods. The forms and amounts of vitamin K2 in fermented foods vary depending on the bacterial strains used to make the foods and the fermentation process/conditions used. Bacteria also produce vitamin K2 in the human gut.
The use of anticoagulant drugs such as warfarin can affect vitamin K requirements.
The Adequate Intake (AI) is 70 µg/day for men and 60 µg/day for women 19+ years, 60 µg/day for pregnant and breastfeeding women.
Foods high in vitamin K |
|
|
Food (Serving Size) |
Vitamin K (µg) |
|
Natto (1 tablespoon)* |
150* |
|
Spinach, raw (1 cup) |
145 |
|
Kale, raw (1 cup) |
113 |
|
Broccoli, boiled (½ cup) |
110 |
|
Kiwi fruit (1 medium) |
30 |
|
Soybean oil (15 ml, 1 tablespoon) |
25 |
|
Avocado (100 g, ½ an avocado) |
21 |
|
Prunes, uncooked (30g, 3 pieces) |
17 |
|
Okra, raw (½ cup) |
16 |
|
Pine nuts, dried (28 g) |
15 |
|
Blueberries, raw (75 g, ½ cup) |
14 |
|
Iceberg lettuce, raw (1 cup) |
14 |
|
Chicken breast (85 g)* |
13* |
|
Grapes (½ cup) |
11 |
|
Cashews, dry roasted (28 g, 1/5 cup) |
10 |
|
Carrots, raw (1 medium) |
8 |
|
Olive oil (15 ml, 1 tablespoon) |
8 |
|
Ground beef (85 g)* |
6* |
|
Ham, roasted (85 g)* |
4* |
|
Cheddar cheese (42 g)* |
4* |
|
Egg, hard-boiled (1 large)* |
4* |
|
* Source of Vitamin K2 |
|
Vegan sources of vitamin K |
|
|
Food (Serving Size) |
Vitamin K (µg) |
|
Natto (1 tablespoon)* |
150* |
|
Spinach, raw (1 cup) |
145 |
|
Kale, raw (1 cup) |
113 |
|
Broccoli, boiled (½ cup) |
110 |
|
Kiwi fruit (1 medium) |
30 |
|
Carrot juice (3/4 cup) |
28 |
|
Soybean oil (15 ml, 1 tablespoon) |
25 |
|
Edamame, frozen (½ cup) |
21 |
|
Avocado (100 g, ½ an avocado) |
21 |
|
Pomegranate juice (3/4 cup) |
19 |
|
Prunes, uncooked (30g, 3 pieces) |
17 |
|
Okra, raw (½ cup) |
16 |
|
Pine nuts, dried (28 g) |
15 |
|
Blueberries, raw (75 g, ½ cup) |
14 |
|
Iceberg lettuce, raw (1 cup) |
14 |
|
Grapes (½ cup) |
11 |
|
Cashews, dry roasted (28 g, 1/5 cup) |
10 |
|
Carrots, raw (1 medium) |
8 |
|
Olive oil (15 ml, 1 tablespoon) |
8 |
|
Figs, dried (1/4 cup) |
6 |
|
Mixed nuts, dry roasted (28 g) |
4 |
|
* Source of Vitamin K2 |
|
