Subtotal $0.00
Shop Now
Foods high in vitamin K are mostly dark leafy greens: cooked collards, spinach, mustard greens, beet greens, Swiss chard, turnip greens and kale each supply several times the Daily Value in a single cooked cup, according to USDA data. Broccoli, Brussels sprouts, cabbage, lettuce, parsley and some vegetable oils follow. Vitamin K is a fat-soluble vitamin the body uses to make proteins involved in blood clotting and bone metabolism. Below are the USDA numbers, the difference between vitamin K1 vs K2, and why people who take warfarin are told to keep their vitamin K intake steady rather than avoid it.
Peptide Labs does not sell foods or vitamin K supplements. This article is general nutrition information, not medical advice; if you take a blood thinner, follow your prescriber’s instructions.
Key Takeaways
- One cup of cooked spinach or collards provides more than six times the vitamin K Daily Value in USDA data.
- Cooked greens are far more concentrated than raw: a cup of cooked spinach has about six times the vitamin K of a cup of raw spinach.
- Vitamin K1 comes mainly from plants; vitamin K2 comes from bacteria, fermented foods such as natto, and some animal foods.
- People taking warfarin need a consistent vitamin K intake, because sudden changes can alter how the drug works.
- No upper limit is set for vitamin K from food, and deficiency in adults is very rare.
Foods high in vitamin K: USDA list
The table ranks common foods by vitamin K (as phylloquinone, the plant form) per serving, from USDA FoodData Central SR Legacy entries with FDC IDs. Percent Daily Value (%DV) uses the FDA Daily Value of 120 micrograms. Cooked vegetables are boiled and drained.
| Food (FDC ID) | Serving | Vitamin K (mcg) | % Daily Value |
|---|---|---|---|
| Collards, frozen, cooked (169996) | 1 cup | 1,059 | 883% |
| Spinach, cooked (168463) | 1 cup | 889 | 740% |
| Mustard greens, cooked (169257) | 1 cup | 830 | 691% |
| Collards, fresh, cooked (170407) | 1 cup | 773 | 644% |
| Beet greens, cooked (170376) | 1 cup | 697 | 581% |
| Swiss chard, cooked (170401) | 1 cup | 573 | 477% |
| Turnip greens, cooked (170466) | 1 cup | 529 | 441% |
| Kale, cooked (169238) | 1 cup | 494 | 412% |
| Parsley, fresh (170416) | 10 sprigs | 164 | 137% |
| Spinach, raw (168462) | 1 cup | 145 | 121% |
| Broccoli, cooked (169967) | 1/2 cup | 110 | 92% |
| Brussels sprouts, cooked (169971) | 1/2 cup | 109 | 91% |
| Kale, raw (168421) | 1 cup | 82 | 68% |
| Cabbage, cooked (169976) | 1/2 cup | 82 | 68% |
| Romaine lettuce (169247) | 1 cup shredded | 48 | 40% |
| Green leaf lettuce (169249) | 1 cup shredded | 46 | 38% |
Any food with 20% of the Daily Value or more per serving counts as a high source by the FDA definition, so every one of these vegetables high in vitamin K qualifies. The spread is huge, though. Because cooking shrinks greens, a cup of cooked spinach packs about six times the vitamin K of a cup of raw spinach. Raw kale cup weights also vary with how tightly the leaves are packed, so read raw values as estimates. These vegetables are among the low sodium foods too, except beet greens and chard, which carry more natural sodium.
Other vitamin K foods: moderate and low sources
Many everyday foods supply smaller amounts. These matter most for people trying to keep their intake steady, because they are easy to overlook.
| Food (FDC ID) | Serving | Vitamin K (mcg) | % Daily Value |
|---|---|---|---|
| Green beans, cooked (169141) | 1 cup | 60 | 50% |
| Edamame, prepared (168411) | 1 cup | 41 | 34% |
| Ranch dressing (173592) | 2 tbsp | 40 | 34% |
| Pumpkin, canned (168450) | 1 cup | 39 | 33% |
| Avocado (171705) | 1 cup cubes | 32 | 26% |
| Asparagus, cooked (168390) | 4 spears | 30 | 25% |
| Blueberries (171711) | 1 cup | 29 | 24% |
| Kiwifruit (168153) | 1 fruit | 28 | 23% |
| Soybean oil (171411) | 1 tbsp | 25 | 21% |
| Grapes (174683) | 1 cup | 22 | 18% |
| Iceberg lettuce (169248) | 1 cup shredded | 17 | 14% |
| Pine nuts (170591) | 1 oz | 15 | 13% |
| Canola oil (172336) | 1 tbsp | 10 | 8% |
| Cashews, raw (170162) | 1 oz | 10 | 8% |
| Olive oil (171413) | 1 tbsp | 8 | 7% |
| Carrot, raw (170393) | 1 medium | 8 | 7% |
| Apple with skin (171688) | 1 medium | 4 | 3% |
| Chicken breast, roasted (171477) | Half breast | 0.3 | 0% |
Note the salad dressing. Dressings made with soybean or canola oil can add a noticeable amount, so a big salad with romaine and ranch delivers vitamin K from both the leaves and the dressing. In USDA data, grains, meat, fish and eggs contain very little phylloquinone.
Vitamin K reference values
The NIH Office of Dietary Supplements (ODS) lists Adequate Intakes set by the Food and Nutrition Board. An Adequate Intake is an estimate of what is enough, used when there is not enough evidence for a precise requirement. These are population reference values, not personal targets.
| Age group | Adequate Intake (mcg per day) |
|---|---|
| Birth to 6 months | 2.0 |
| 7 to 12 months | 2.5 |
| 1 to 3 years | 30 |
| 4 to 8 years | 55 |
| 9 to 13 years | 60 |
| 14 to 18 years (including pregnancy and breastfeeding) | 75 |
| Men 19 and older | 120 |
| Women 19 and older (including pregnancy and breastfeeding) | 90 |
The ODS fact sheet notes that the Food and Nutrition Board set no upper limit for vitamin K because of its low potential for toxicity. Surveys suggest only about a third of Americans reach the Adequate Intake, but the fact sheet says the meaning of that is unclear and that deficiency in adults is very rare. The FDA does not require food labels to list vitamin K unless it has been added.
Vitamin K1 vs K2
Vitamin K is a family of compounds. Phylloquinone, or vitamin K1, is the main dietary form and comes mostly from green vegetables and vegetable oils. Menaquinones, grouped as vitamin K2, are made mostly by bacteria. They appear in modest amounts in fermented foods and some animal foods, and gut bacteria produce some as well.
- Natto: the ODS fact sheet lists this fermented soybean dish as the richest food source, with 850 micrograms of K2 (as MK-7) in 3 ounces. The USDA SR Legacy entry for natto shows only its small K1 content because that database does not measure MK-7, which is why food lists disagree. Our nattokinase guide covers the enzyme supplement made from natto, which is a different thing.
- Cheese: the ODS fact sheet says cheese and other fermented foods contain menaquinones, with amounts that vary by the bacteria used. USDA SR Legacy data list about 2.4 micrograms of MK-4 in an ounce of cheddar.
- Meat, eggs and dairy: ODS notes these foods have little K1 but modest amounts of K2. Poultry and pork contain the MK-4 form when a synthetic form of vitamin K is added to the animal feed.
Absorption differs too. The ODS fact sheet notes that the body absorbs only 4% to 17% as much K1 from spinach as from a tablet, and that eating vegetables with some fat improves absorption. Whether K2 does anything special for bones or arteries is still being studied; ODS calls the bone evidence unclear. Supplement questions are covered in our vitamin D3 and K2 guide.
Vitamin K and warfarin: consistency, not avoidance
Warfarin (Coumadin) works by opposing vitamin K, and the ODS fact sheet describes the interaction as serious and potentially dangerous. People who take warfarin need to keep their vitamin K intake from food and supplements consistent, because sudden changes can increase or decrease the drug’s effect. MedlinePlus gives similar advice: eat consistent amounts of vitamin K foods from week to week, do not eat large amounts of leafy greens or certain vegetable oils, and talk to your doctor before changing your diet.
In practice, that means no sudden swings, such as starting a daily green smoothie, going on a juice cleanse or dropping vegetables entirely without telling your care team. The tables above can help you see which foods move the numbers most. Tell your prescriber or anticoagulation clinic before starting any supplement, including a multivitamin, since ODS notes that most multivitamins contain some vitamin K.
Other medicines that affect vitamin K
- Orlistat (alli and Xenical): reduces fat absorption and can lower absorption of fat-soluble vitamins, including vitamin K. ODS notes that orlistat combined with warfarin might significantly change clotting time. See our alli guide.
- Antibiotics: can reduce vitamin K made by gut bacteria; ODS says the effect may be stronger with some cephalosporins.
- Bile acid sequestrants: cholesterol drugs such as cholestyramine and colestipol can reduce absorption of fat-soluble vitamins.
Who else should pay attention to vitamin K
Newborns are the main group at risk of deficiency, because little vitamin K crosses the placenta. ODS explains that the American Academy of Pediatrics recommends a single vitamin K shot at birth to guard against vitamin K deficiency bleeding. People with conditions that affect fat absorption, such as cystic fibrosis, celiac disease, ulcerative colitis or short bowel syndrome, and people who have had bariatric surgery, may not absorb vitamin K well and may need monitoring by their clinician. Unusual bruising or bleeding is a reason to see a clinician, not to change your diet on your own.
For everyone else, vitamin K foods are simply part of eating plenty of vegetables. Many of the same greens show up on our lists of fiber-rich foods and magnesium sources, and a little olive oil with cooked greens helps absorption.
Frequently Asked Questions
Which foods are highest in vitamin K?
In USDA data, cooked collards, spinach, mustard greens, beet greens, Swiss chard, turnip greens and kale lead, followed by parsley, raw spinach, broccoli and Brussels sprouts.
What vegetables are high in vitamin K?
Dark leafy greens, broccoli, Brussels sprouts, cabbage, lettuce, asparagus and green beans.
Can I eat vitamin K foods while taking warfarin?
Usually yes, but keep your intake consistent from week to week and talk to your doctor before making changes to your diet.
What is the difference between vitamin K1 and K2?
K1 (phylloquinone) comes mainly from plants. K2 (menaquinones) comes from bacteria, fermented foods like natto and cheese, and some animal foods.
Can you get too much vitamin K from food?
No upper limit has been set because of its low potential for toxicity. People on warfarin are the exception: for them, sudden changes matter.
Do fruits have vitamin K?
Some do, in smaller amounts. In USDA data, kiwifruit, blueberries, grapes and avocado supply moderate amounts.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement or changing your diet, especially if you take medicines, are pregnant or have a chronic condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.