Vitamin K–Rich Foods

Composed By Muhammad Aqeel Khan
Date 20/2/2026

When it comes to nutrition, most people immediately think of vitamin C for immunity or vitamin D for bones. But there’s another essential nutrient quietly working behind the scenes vitamin K. Often overlooked, vitamin K plays a vital role in blood clotting, bone health, and even heart function. The good news? You don’t need fancy supplements to get it simple foods like leafy greens and herbs can easily boost your intake.

In this article , we’ll explore everything you need to know about vitamin K–rich foods, their benefits, and practical ways to include them in your daily diet.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin essential for several critical functions in the body. It exists in two main forms:

Vitamin K1 (phylloquinone): Found mainly in plant-based foods like leafy greens
Vitamin K2 (menaquinone): Found in animal products and fermented foods

How It Works

Vitamin K helps activate proteins that regulate blood clotting and calcium metabolism. Without it, your body wouldn’t be able to properly stop bleeding or maintain strong bones.

Health Benefits of Vitamin K

1. Supports Proper Blood Clotting

Making the proteins that aid in blood clotting requires vitamin K. This prevents excessive bleeding from injuries.

2. Promotes Strong Bones

Vitamin K helps bind calcium to bones, improving bone density and reducing the risk of fractures. It plays a key role in vitamin K for bones.

3. May Improve Heart Health

Vitamin K may help prevent calcium buildup in arteries, reducing the risk of heart disease and improving cardiovascular health.

4. Supports Brain Health

Emerging research suggests vitamin K may support cognitive function and protect brain cells.

Top Vitamin K–Rich Foods

Here’s a detailed vitamin K foods list with approximate values per serving:

Leafy Greens (Highest Sources)

Food	Serving Size	Vitamin K (mcg)
Kale (cooked)	1 cup	1060 mcg
Spinach (cooked)	1 cup	888 mcg
Collard greens	1 cup	770 mcg
Mustard greens	1 cup	419 mcg

These are the best examples of leafy greens vitamin K sources.

Vegetables

Food	Serving Size	Vitamin K (mcg)
Broccoli	1 cup	220 mcg
Brussels sprouts	1 cup	218 mcg
Cabbage	1 cup	82 mcg

Herbs

Food	Serving Size	Vitamin K (mcg)
Parsley	2 tbsp	164 mcg
Cilantro	2 tbsp	62 mcg

Fermented Foods

Food	Serving Size	Vitamin K (mcg)
Natto	100g	850 mcg
Cheese	1 slice	10–25 mcg

Animal Sources

Food	Serving Size	Vitamin K (mcg)
Egg yolk	1 large	5 mcg
Chicken liver	100g	13 mcg

Daily Recommended Intake

The daily vitamin K intake varies by age and gender:

Adult men: 120 mcg/day
Adult women: 90 mcg/day
Children: 30–75 mcg/day (depending on age)

Important Notes:

Pregnant and breastfeeding women may need slightly more
Individuals with certain health conditions may require adjusted intake

Signs of Vitamin K Deficiency

Vitamin K deficiency is rare but can be serious. Common vitamin K deficiency symptoms include:

Easy bruising
Excessive bleeding from cuts
Bleeding gums or nosebleeds
Weak bones or fractures

Who is at Risk?

Newborn babies
People with digestive disorders (like Crohn’s disease)
Individuals on long-term antibiotics
Those with poor dietary habits

How to Increase Your Diet's Vitamin K Content

If you’re wondering how to increase vitamin K naturally, here are simple tips:

Easy Everyday Ideas

Add spinach or kale to smoothies
Include greens in soups, curries, or stir-fries
Sprinkle parsley or cilantro over meals
Eat fermented foods like yogurt or natto
Use cabbage or lettuce in salads and wraps

Sample 1-Day Meal Plan Rich in Vitamin K

Breakfast:

Spinach omelet with whole-grain toast
Fresh fruit

Lunch:

Kale and chickpea salad with olive oil dressing
Yogurt

Snack:

Smoothie with spinach, banana, and milk

Dinner:

Grilled chicken with steamed broccoli and cabbage
Brown rice

Estimated Vitamin K Intake: Easily exceeds daily requirements

Quick Recipes and Serving Ideas

1. Garlic Sautéed Spinach

Heat olive oil
Add garlic and spinach
Cook for 3–5 minutes
Season with salt and lemon

2. Kale Salad Bowl

Fresh kale, olive oil, lemon juice
Add nuts and seeds
Toss well

3. Broccoli Stir-Fry

Broccoli, garlic, soy sauce
Stir-fry for 5–7 minutes

Precautions and Interactions

While vitamin K is essential, some people need to be cautious.

Individuals taking blood-thinning medications (like warfarin) should keep vitamin K intake consistent
Sudden increases or decreases can interfere with medication effectiveness
Always consult a healthcare professional before making major dietary changes

Final Thoughts

Vitamin K may not get as much attention as other nutrients, but its role in blood clotting, bone strength, and heart health makes it essential for overall well-being. By including a variety of vitamin K rich foods especially leafy greens, vegetables, and fermented options you can easily meet your daily needs.

Small dietary changes can make a big difference. Whether it’s adding spinach to your breakfast or enjoying a broccoli side dish at dinner, boosting your vitamin K intake is both simple and beneficial.

References

National Institutes of Health (NIH) – Vitamin K Fact Sheet
Harvard T.H. Chan School of Public Health – Vitamin K Overview
USDA FoodData Central – Nutrient Database
World Health Organization (WHO) – Micronutrient Guidelines
Mayo Clinic – Vitamin K and Health Benefits

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions regarding a medical condition.

Vitamin K–Rich Foods