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Food items rich in Vitamin K

Team AckoOct 14, 2022

Vitamin K is a fat-soluble and essential nutrient for the human body. It is crucial for blood clotting; it supports bone health and regulates cell growth. This vitamin can be found in both plant and animal food sources, including egg yolks and fermented food items. In fact, your gut bacteria also make small amounts of this type of vitamin. However, it does not complete your daily requirement. Scared? Don’t be, as this article highlights some of the best food items rich in Vitamin K. These food items are readily available, and you can easily add them to your daily diet.

Vitamin K Rich Foods

Contents

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Top 10 food items high in Vitamin K

Here is the rundown of the Vitamin K rich foods for vegetarians and non-vegetarians. 

1. Spinach

It boasts an impressive nutrient profile with significant amounts of Vitamin K, iron, magnesium, calcium, folate, and more. Spinach helps you get healthy hair and skin. Also, it gives a boost to your immune system and promotes good health. One cup of raw spinach offers 145 micrograms, which is 121% of the daily value (DV). Whether you eat it raw or cooked, you will get a good amount of Vitamin K for your body.

2. Soyabean oil 

Next on our list is soyabean oil, which is a rich source of Vitamin K1. It also has plenty of essential fatty acids. Just one tablespoon of it can give you 25 mcg of Vitamin K1. This contributes to 21% of the daily value. Also, this oil is an excellent alternative to vegetable oil. You can even use soyabean oil for deep frying.

3. Asparagus

This food is filled with all sources of nutritional goodness, including essential vitamins, antioxidants, and minerals. You can get 72 mcg of Vitamin K from 90 grams (half a cup) of cooked asparagus. This provides you 57% of the daily value. It is low in calories and makes an ideal food for people looking to shed some fats.

4. Kale

Vitamin K1 can be found in large quantities in Kale. A half cup of cooked Kale contains 531 mcg, which is about 443% of the daily value. This green leafy vegetable is very nutritious and offers an array of health benefits. Vitamin K in Kale helps in blood clotting and bone building. It also contains other vitamins, such as vitamin A, which supports eye and bone healing, and vitamin C, which helps prevent chronic disease.

5. Chicken

It’s a good source of animal-based Vitamin K and makes an ultimate substitute for red meats. 100 grams of chicken contains 60 mcg, which is 50% of the daily value. Apart from Vitamin K, it is also an excellent source of protein, calcium, phosphorus and amino acids. Consuming chicken will help you build stronger muscles, and eventually, you will have healthier bones.

6. Prunes 

Prunes are packed with nutrients, including antioxidants and fibre. They are effective in improving your bone health and building muscles. Dried plums, when stored in a fridge in a sealed box, can last up to a year. You can grab five pieces of prunes to get 28 mcg of Vitamin K, which is 24% of the daily value. Prefer dried prunes over juice as one cup of juice has only 8.4 micrograms of Vitamin K.

7. Green peas

Green peas come in the category of superfoods because they contain a significant amount of magnesium, calcium, and potassium. Vitamin K can be found in cooked green peas as well. According to studies, a diet rich in all these nutrients may help in preventing high blood pressure. Moreover, researchers highlight that fresh green peas can provide many benefits for digestive health. These small pods have a lot to offer, as one hundred grams can provide you 26 mcg, which is 22% of the daily value.

8. Broccoli

Broccoli is a cruciferous veggie that features a plethora of essential nutrients and antioxidants. It helps improve immunity, promote heart health, and reduce inflammation. This superfood is low in calories and offers maximum benefit when eaten in raw form. You can get 141 mcg from 1 gram of cooked broccoli which provides you 118% of the daily value of Vitamin K.

9. Kiwifruit

This is one of the Vitamin K rich fruits, which boasts a myriad of nutrients like Vitamin K, C, and E, fibre, potassium, folate, copper, and antioxidants. One hundred grams of kiwi contains 28 mcg of Vitamin K, almost 23 per cent of the daily value. It is a delightful food with edible seeds. However, some people are affected by kiwi allergies, and they experience discomfort in the tongue. 

10. Collard greens

This leafy green vegetable is low in calories and high in protein, fibre, and vitamins A, B, E and K. It supports digestive health and the immune system. The presence of Vitamin K in this food item contributes to bone health, which further reduces the risk of Osteoporosis. A 100 grams of cooked collard greens contain 400 mcg of Vitamin K, which is 339% of the recommended daily allowance.

List of other fruits and food items rich in Vitamin K

Here’s a quick list of an array of food items you can count on to get a good amount of Vitamin K.

Sr. No. Food items Grams or Cups Mcg Daily value
1 Red kidney beans (cooked) 1/2 cup 7.4 6%
2 Brussels sprouts (cooked) 1/2 cup 109 91%
3 Hard cheeses 100 grams 87 72%
4 Cabbage (cooked) 100 grams 109 91%
5 Egg yolk 100 grams 34 29%
6 Pomegranate 100 grams 16 14%
7 Cashews 100 grams 34 28%
8 Blackberries 100 grams 20 17%
9 Parsley (fresh) 100 grams 1,640 1367%
10 Bacon 100 grams 35 29%
11 Mustard greens (cooked) 100 grams 593 494%

Vitamin K helps prevent heart conditions, bone loss, and brain damage. You can consider adding these foods rich in Vitamin K to your diet to maintain healthy Vitamin K levels.

Frequently asked questions

Here’s a list of some common questions and their answers regarding foods high in Vitamin K.

Which foods are the best sources of Vitamin K?

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Cabbage, hard cheese, kale, spinach, kiwi, avocado, collard greens, whole milk, egg yolks, broccoli, bacon, and prunes are some of the excellent foods rich in Vitamin K.

What are the signs of Vitamin K deficiency?

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Excessive bleeding, bruising easily, internal bleeding in the stomach and intestine, and heavy menstrual periods are some of the symptoms of Vitamin K deficiency.

Does a high amount of Vitamin K affect the body?

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There is no known toxicity associated with high doses of Vitamin K1 or Vitamin K2.

What helps the absorption of vitamin K?

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It is a fat-soluble nutrient. So, consuming any source of Vitamin K with fat can enhance its absorption.

References:

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

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