Top 20 Foods Rich in Vitamin K for Better Bone, Heart, and Blood Health

20 Best Foods High in Vitamin K to Boost Bone, Heart, and Blood Health

Health
By Justin Jones
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Vitamin K is essential for blood clotting, bone strength, and cardiovascular health. While deficiency is rare, suboptimal vitamin K intake can impact your long-term health. To avoid this, it’s crucial to include vitamin K-rich foods in your diet, as this nutrient helps your body function properly.

The recommended daily value (DV) of vitamin K is 120 mcg for most adults, and getting this amount is simple if you know which foods to eat. Here’s a list of 20 foods that are high in vitamin K—some plant-based, others from animal sources—to help you meet your nutritional goals.

What is Vitamin K?

Vitamin K exists in two main forms:

  • Vitamin K1 (Phylloquinone): Primarily found in plant-based foods, especially dark leafy greens.
  • Vitamin K2 (Menaquinone): Found in animal products and fermented foods, like natto.

Both forms are important for overall health, and while vitamin K1 is the most common, vitamin K2 has also garnered attention for its unique benefits.

Top 20 Foods High in Vitamin K

Here are the best foods that provide high amounts of vitamin K:

  1. Mustard Greens (cooked)
    • 1/2 cup: 415 mcg (346% DV)
    • 100 grams: 593 mcg (494% DV)
  2. Swiss Chard (raw)
    • 1 leaf: 398 mcg (332% DV)
    • 100 grams: 830 mcg (692% DV)
  3. Beet Greens (cooked)
    • 1/2 cup: 349 mcg (290% DV)
    • 100 grams: 484 mcg (403% DV)
  4. Collard Greens (cooked)
    • 1/2 cup: 305 mcg (254% DV)
    • 100 grams: 469 mcg (391% DV)
  5. Natto
    • 1 ounce: 283 mcg (238% DV)
    • 100 grams: 998 mcg (832% DV)
  6. Kale (cooked)
    • 1/2 cup: 247 mcg (205% DV)
    • 100 grams: 418 mcg (348% DV)
  7. Spinach (raw)
    • 1 cup: 145 mcg (121% DV)
    • 100 grams: 483 mcg (402% DV)
  8. Broccoli (cooked)
    • 1/2 cup: 110 mcg (92% DV)
    • 100 grams: 141 mcg (118% DV)
  9. Brussels Sprouts (cooked)
    • 1/2 cup: 109 mcg (91% DV)
    • 100 grams: 140 mcg (117% DV)
  10. Cabbage (cooked)
    • 1/2 cup: 82 mcg (68% DV)
    • 100 grams: 109 mcg (91% DV)
  11. Soybeans (roasted)
    • 1/2 cup: 43 mcg (36% DV)
    • 100 grams: 93 mcg (77% DV)
  12. Green Beans (cooked)
    • 1/2 cup: 30 mcg (25% DV)
    • 100 grams: 48 mcg (40% DV)
  13. Kiwi
    • 1 fruit: 30 mcg (25% DV)
    • 100 grams: 40 mcg (33% DV)
  14. Prunes
    • 5 prunes: 28 mcg (24% DV)
    • 100 grams: 60 mcg (50% DV)
  15. Soybean Oil
    • 1 tablespoon: 25 mcg (21% DV)
    • 100 grams: 184 mcg (153% DV)
  16. Chicken Thigh (cooked)
    • 1 thigh: 21 mcg (18% DV)
    • 100 grams: 24 mcg (20% DV)
  17. Avocado
    • 1/2 medium fruit: 21 mcg (18% DV)
    • 100 grams: 21 mcg (18% DV)
  18. Edamame
    • 1/2 cup: 21 mcg (17% DV)
    • 100 grams: 27 mcg (22% DV)
  19. Parsley
    • 1 sprig: 16 mcg (13% DV)
    • 100 grams: 1,640 mcg (1,367% DV)
  20. Chicken Breast
    • 3 ounces: 13 mcg (11% DV)
    • 100 grams: 15 mcg (13% DV)

5 More Meat Products High in Vitamin K2

Fatty meats and organ meats are excellent sources of vitamin K2. The vitamin content may vary based on the animal’s diet and farming practices.

  1. Pepperoni Sausage
    • 3 ounces: 35 mcg (30% DV)
    • 100 grams: 42 mcg (34% DV)
  2. Chicken Wings
    • 1 wing: 15 mcg (12% DV)
    • 100 grams: 28 mcg (23% DV)
  3. Ham
    • 3 ounces: 8 mcg (7% DV)
    • 100 grams: 10 mcg (8% DV)
  4. Ground Beef
    • 3 ounces: 6 mcg (5% DV)
    • 100 grams: 7 mcg (6% DV)
  5. Chicken Liver
    • 3 ounces: 6 mcg (5% DV)
    • 100 grams: 7 mcg (6% DV)

5 More Fruits Rich in Vitamin K

Although fruits aren’t as rich in vitamin K as leafy greens, some fruits provide a decent amount:

  1. Blackberries
    • 1/2 cup: 14 mcg (12% DV)
    • 100 grams: 20 mcg (17% DV)
  2. Blueberries
    • 1/2 cup: 14 mcg (12% DV)
    • 100 grams: 19 mcg (16% DV)
  3. Pomegranate
    • 1/2 cup: 14 mcg (12% DV)
    • 100 grams: 16 mcg (14% DV)
  4. Figs (dried)
    • 5 pieces: 6.6 mcg (6% DV)
    • 100 grams: 16 mcg (13% DV)
  5. Grapes
    • 10 grapes: 7 mcg (6% DV)
    • 100 grams: 15 mcg (12% DV)

5 More Nuts and Legumes High in Vitamin K

Nuts and legumes generally have less vitamin K than leafy greens, but they still offer a good source of the nutrient:

  1. Pine Nuts (dried)
    • 1 ounce: 15 mcg (13% DV)
    • 100 grams: 54 mcg (45% DV)
  2. Sprouted Mung Beans (cooked)
    • 1/2 cup: 14 mcg (12% DV)
    • 100 grams: 23 mcg (19% DV)
  3. Cashews, Raw
    • 1 ounce: 9.7 mcg (8% DV)
    • 100 grams: 34 mcg (28% DV)
  4. Red Kidney Beans (cooked)
    • 1/2 cup: 7.5 mcg (6% DV)
    • 100 grams: 8.4 mcg (7% DV)
  5. Hazelnuts
    • 1 ounce: 4 mcg (3% DV)
    • 100 grams: 14 mcg (12% DV)

How to Ensure Adequate Vitamin K Intake

Eating a wide range of vitamin K-rich foods from both plant and animal sources is the best way to ensure you meet your daily needs. To optimize absorption, pair vitamin K-rich foods with healthy fats, as vitamin K is fat-soluble.

Whether you’re a fan of leafy greens like kale or prefer animal sources like chicken liver, there’s no shortage of options to help you maintain healthy bones, a strong heart, and proper blood clotting. Try adding a few of these nutrient-dense foods to your meals today.

Conclusion

Vitamin K plays an essential role in keeping your body in optimal shape, particularly for bone health, heart health, and blood clotting. By incorporating these 20 foods high in vitamin K into your diet, you can help ensure you’re getting enough of this crucial nutrient to support your well-being.

Justin Jones
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