Advertisement

Top 10 Foods Highest in Vitamin K


Vitamin K is an essential vitamin required for protein modification and blood clotting. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's, and that consuming increased levels of vitamin K can help protect against cancer and heart disease. Unless you are taking medicaiton to prevent blood clots, like Warfarin or Coumadin, there is no known risk of vitamin K toxicity, and no reason not to eat a lot of it. If you are on Warfarin (Coumadin), please check the article on low vitamin K foods for a Warfarin diet. Below is a list of foods high in vitamin K1. The current percent daily value for Vitamin K is 80 micrograms (μg).

#1: Herbs (Dried and Fresh)
Long used for medicinal purposes, herbs are packed with nutrients and vitamin K is no exception. Dried Basil, Dried Sage, and Dried Thyme all contain the most with 1715μg (2143% DV) per 100g serving, or up to 51μg (64% DV) per tablespoon. They are followed by Fresh Parsley (82% DV per tblsp), Dried Coriander, Dried Marjoram, Dried Oregano, and finally fresh basil with 10μg (13% DV) per tablespoon. Click to see complete nutrition facts.

#2: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin K with 882μg (1103% DV) per 100g serving, or 547μg (684% DV) per cup chopped. It is followed by Dandelion Greens (535% DV per cup chopped), Collards, Cress, Spinach, Turnip Greens, Mustard Greens, Beet Greens, Swiss Chard, Broccoli Raab, Radicchio, and finally Lettuce with 62.5μg (78% DV) per cup shredded. Click to see complete nutrition facts.

#3: Spring Onions (Scallions)
Great as a topping on soup or stew, as well as a good ingredient in salads and salad wraps, 100 grams of spring onions (or 1 cup chopped) will provide 207μg (259% DV) of vitamin K.
Click to see complete nutrition facts.

#4: Brussels Sprouts
A delicious side or snack, and reputed for being able to prevent a hang over, brussel sprouts are packed with Vitamin K. 100 grams will provide 194μg (242% DV) of vitamin K, that is 156μg (195% DV) per cup, and 33.6μg (42% DV) of vitamin K in a single brussel sprout.
Click to see complete nutrition facts.

#5: Broccoli
Vitamin K is just another reason to eat everyone's favorite vegetable. Broccoli contains 141μg (176% DV) of vitamin K per 100g serving, that is 220μg (276% DV) per cup, and 52μg (65% DV) in an average spear, or piece, of brocolli.
Click to see complete nutrition facts.

#6: Chili Powder, Curry, Paprika, and Cayenne
Also high in vitamins E and C, chili powder is a great addition to spice up a stew, calzone, or just about anything. 100 grams will provide 106μg (132% DV) of vitamin K per 100g serving, or 8.5μg (11% DV) per tablespoon. Curry powder will provide 7% DV per tablespoon, Paprika (7% DV), and Cayenne (5% DV).
Click to see complete nutrition facts.

#7: Asparagus
Asparagus is best eaten steamed. 100 grams will provide 80μg (100% DV) of vitamin K, that is 144μg (180% DV) per cup, and 48μg (60% DV) in 4 spears.
Click to see complete nutrition facts.

#8: Cabbage
Eaten cooked or in coleslaw, cabbage provides 76μg (95% DV) of vitamin K per 100 gram serving which is 68μg (85% DV) per cup chopped, and 690μg (830% DV) in a 5(3/4)inch head of lettuce.
Click to see complete nutrition facts.

#9: Pickled Cucumber
If you like pickles then now you have good reason to eat more of them. 100 grams will provide 77μg (96% DV) of vitamin K, or 130μg (163% DV) per cup sliced, and 27μg (34% DV) in a medium pickle. For best health (and the most vitamin K) eat the low sodium variety.
Click to see complete nutrition facts.

#10: Prunes
High in fiber, zinc, and even iron, prunes are great health food. 100 grams will provide 60μg (74% DV) of vitamin K, or 104μg (129% DV) per cup, and 6μg (7% DV) in a single prune.
Click to see complete nutrition facts.




Advertisement


Other Vitamin K Rich Foods

Sun-Dried Tomatoes43μg (54% DV) per 100 gram serving23μg (29% DV) per cup (87 grams)1μg (1% DV) per piece (2 grams)Click to see complete nutrition facts for Sun-Dried Tomatoes
Okra40μg (50% DV) per 100 gram serving64μg (80% DV) per cup (160 grams)34μg (43% DV) in 8 pods (85 grams)Click to see complete nutrition facts for Cooked Okra
Soybean Oil184μg (230% DV) per 100 gram serving401μg (501% DV) per cup (218 grams)26μg (32% DV) per tablespoon (14 grams)Click to see complete nutrition facts for Soybean Oil (Salad or Cooking)
Carrots13μg (17% DV) per 100 gram serving14.5μg (18% DV) per cup grated (110 grams)8μg (10% DV) in a medium sized carrot (61 grams)Click to see complete nutrition facts for Raw Carrots
Celery29μg (37% DV) per 100 gram serving29.6μg (37% DV) per cup (101 grams)12μg (15% DV) in a medium stalk (40 grams)Click to see complete nutrition facts for Raw Celery
Jute (Meloukhia)108μg (135% DV) per 100 gram serving94μg (117% DV) per cup (87 grams)47μg (59% DV) per half-cup (2 grams)Click to see complete nutrition facts for Jute (Meloukhia)
Cloves (Ground)142μg (177% DV) per 100 gram serving9.9μg (12% DV) per tablespoon (7 grams)3μg (4% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Ground Cloves
Dry-Roasted Soybeans (Edamame)37μg (46% DV) per 100 gram serving63.6μg (80% DV) per cup (172 grams)31.8μg (40% DV) in half a cup (88 grams)Click to see complete nutrition facts for Dry-Roasted Soybeans (Edamame)
Dry-Roasted Cashews35μg (43% DV) per 100 gram serving47.5μg (59% DV) per cup (137 grams)3μg (4% DV) per tablespoon (9 grams)Click to see complete nutrition facts for Dry-Roasted Cashews
Blackberries20μg (25% DV) per 100 gram serving28.5μg (36% DV) per cup (144 grams)14μg (18% DV) in half a cup (72 grams)Click to see complete nutrition facts for Raw Blackberries
Blueberries19μg (24% DV) per 100 gram serving28.5μg (36% DV) per cup (148 grams)13μg (16% DV) in 50 blueberries ~half a cup (68 grams)Click to see complete nutrition facts for Raw Blueberries
Mulberries8μg (10% DV) per 100 gram serving11μg (14% DV) per cup (140 grams)1.2μg (1% DV) in 10 mulberries (15 grams)Click to see complete nutrition facts for Raw Mulberries
Raspberries8μg (10% DV) per 100 gram serving10μg (12% DV) per cup (123 grams)1.5μg (2% DV) in 10 raspberries (19 grams)Click to see complete nutrition facts for Raw Raspberries
Figs4.7μg (6% DV) per 100 gram serving3μg (4% DV) in a large fig (64 grams)2μg (2% DV) in a small fig (40 grams)Click to see complete nutrition facts for Raw Figs
Pears4.5μg (6% DV) per 100 gram serving6μg (8% DV) in one cup sliced (140 grams)8μg (10% DV) in a medium pear (178 grams)Click to see complete nutrition facts for Raw Pears

Health Benefits of Vitamin K

  • Bone Health and Osteoporosis - Vitamin K is necessary for creation of the protein: S. Osteocalcin, which in turn synthesizes osteoblasts: bone forming cells. In short, vitamin K is necessary for the strength and maintenance of bones.2-4
  • Alzheimer's Protection (*Controversial) - Vitamin K has been shown to inhibit nerve cell death due to oxidative stress, the degree to which supplementation prevents Alzheimer's still needs to be researched.5

Vitamin K Guidelines when taking Warfarin (Coumadin)

  • A low INR means you have increased risk of clotting
  • A high INR means you have an increased risk of bleeding
  • Warfarin increases INR. Vitamin K decreases it
  • Most doctors aim to keep INR around 2-3, but can range to 2.5-3.5 for heart valves or other extreme cases
  • Regularly check your PT/INR levels
  • Take the same amount of Warfarin at the same time each day
  • Keep your intake of vitamin K consistent from day to day
  • When a doctor prescribes Warfarin, they are trying to balance it with how much vitamin K you eat
The amount of vitamin K you can eat depends on your dosage of Warfarin, but in general...
  • Eat no more than 1 serving of food that contains 200%-600% DV of vitamin K
  • Eat no more than 3 servings of foods that contain 60-200% DV of vitamin K
  • Eliminate alcohol if you can, or limit yourself to no more than 3 drinks a day
  • Take no more than 800IU of vitamin E supplements
  • Avoid cranberries and cranberry juice as they can raise INR and risk of bleeding
  • Limit or avoid grapefruit and grapefruit juice
  • Avoid drinking green tea as it antagonizes Warfarin and lowers INR
  • Work with your doctor when taking CoQ10 as it can hamper the effectiveness of Warfarin
  • Many natural supplements affect PT/INR levels, so it is best to avoid them unless your doctor advises otherwise. The following supplements definitely affect PT/INR levels: arnica, bilberry, butchers broom, cat's claw, dong quai, feverfew, forskolin, garlic, ginger, gingko, horse chestnut, insositol hexaphosphate, licorice, melilot(sweet clover), pau d'arco, red clover, St. John's wort, sweet woodruff, turmeric, willow bark, and wheat grass.
  • To find foods low in vitamin K, see the article on low vitamin K foods, check the nutrition facts for a particular food, or use the nutrient ranking tool to find low vitamin K foods in a particular food group.
Source: Office of Dietary Supplements Fact Sheet on Warfarin and Vitamin K

Recipes High in Vitamin K

Wine Steamed Kale
Blackberry Salad
Spicey Lentil Cabbage
Carrot Cucumber Salad with Mint

Warnings

  • Soybean Oil, Dry Roasted Soybeans, and Cashews are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
  • People taking Warfarin (or Coumadin) in an attempt to reduce their risk of harmful blood clots should keep their intake vitamin K the same from day to day, and limit their intake of vitamin K in accordance with their dosage and doctor's instructions.6 See the article on Low Vitamin K Foods for more info.

Further Reading



▼ Comments
     (Click to expand)

comments powered by Disqus

▼ Click to see more comments...

▼ Related Articles
     (Click to expand)

▼ References
     (Click to expand)

  1. USDA National Nutrient Database for Standard Reference, Release 20.
  2. Shearer MJ. The roles of vitamins D and K in bone health and osteoporosis prevention. Proc Nutr Soc. 1997;56(3):915-937.
  3. Booth SL. Skeletal functions of vitamin K-dependent proteins: not just for clotting anymore. Nutr Rev. 1997;55(7):282-284.
  4. Suttie JW. Vitamin K. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:412-425.
  5. Allison (2001). The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease. Medical hypotheses 57 (2): 151?5. doi:10.1054/mehy.2001.1307. PMID 11461163.
  6. ODS Fact Sheet on Coumadin - http://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf