vitamins k in broccoli

Foods High in Vitamin K

If you are somebody looking for information on which foods contain vitamin K, you have certainly landed on the right page. This is a full guide to foods with vitamin K in, highlighted by our long and comprehensive vitamin K rich foods list.

Not only does this page exemplify many of the foods that are high in vitamin K, but it also explains how much vitamin K you need per day. This is a straightforward, yet thorough guide to the best food sources of vitamin K, so you will know exactly how to include this mineral in your dietary plans.

What foods are high in vitamin K?

Before we go on to cover a full vitamin K foods list, we are going to explain which foods are high in vitamin K, by the general type of food.

  • Greens / vegetables - Any green vegetables, or greens of other vegetables are awesome vitamin K food sources.
  • Fruit - Certain fruits act as excellent vitamin K rich foods.
  • Herbs and spices - Some of the best sources of vitamin K fall into this bracket.

These are all food sources of vitamin K1.

Vitamin K2 food sources on the other hand is found in the following foods:

  • Dairy products - Such as Feta Cheese
  • Eggs
  • Meat - Such as chicken

Remember there is more than vitamin K in the foods that are listed above, but loads of other important nutrients too.

To see exactly which individual foods contain vitamin K, please continue reading.

List of foods high in vitamin K

Here we have a long list of foods rich in vitamin K, highlighting some of the best sources of vitamin K that you are going to come across. Following this list we have highlighted a load more foods that contain vitamin K, so you are going to find a lot of inspiration here to get a sufficient amount of this vitamin in your diet.

  1. vitamins in kale

    Kale

    is a fantastic source of vitamin K, in fact you will be hard pushed to find a foods with more vitamin K in. In just a 100 g of boiled kale you can get 817 micrograms of vitamin K, this is 1,021% of the total you need in a day, yes that's over ten times the daily requirement. If you like kale there is no way you are going to be short of this vitamin!
  2. vitamins in spinach

    Spinach

    - Another amazing food source of vitamin K is spinach, and if you enjoy this green leafy vegetable there is little chance you will ever be lacking in this vitamin. A 100 g serving of boiled spinach will get you 494 micrograms of vitamin K, which comes to 617% of your RDI (recommended daily intake).
  3. Beet greens

    - Yes there is a pattern emerging with these high vitamin K foods, and that is that they are greens! Boiled beet greens are also a goldmine when it comes to vitamin K, you can get 484 mcg from a 100 g serving of them. This is an amazing 605% of your total vitamin K daily need.
  4. Turnip greens

    - Sticking with the greens we come to turnip greens, another food high in vitamin K. From a 100 g serving of boiled turnip greens you can get 368 mcg of vitamin K, 459% of the total needed in one day.
  5. Swiss chard

    is also a good example of foods that have vitamin K in them. In 100 g of boiled Swiss chard there is 327 mcg of vitamin K, 409% of the total you need per day.
  6. Mustard greens

    - It may come as no surprise, having read the first four foods, that mustard greens are a food rich in vitamin K. 100 g of boiled mustard green provide you with 300 mcg of vitamin K, 374% of your RDI.
  7. Broccoli

    is a fine food with vitamin K in, and you can get a massive 318% of your daily requirement of vitamin K by eating just 100 g of boiled broccoli, as it contains 254 micrograms.
  8. Asparagus

    is one of the best sources of vitamin K, you can get 144 mcg from a 180 g serving of it boiled. This equates to 180% of your daily need.
  9. Brussel sprouts

    - As far as foods containing vitamin K go, Brussel sprouts are another fine example. In 100 g of boiled Brussel sprouts you can obtain 140 micrograms of vitamin K. This is 175% of your daily requirement.
  10. Cabbage

    - When it comes to vitamin K foods, cabbage is another one that is worth looking out for. In 100 g of boiled cabbage you can get a massive 109 micrograms of vitamin K, 136% of your RDI.

The above list of vitamin K rich foods does not necessarily display the ten richest examples of this vitamin. However, these are all foods that are easy to get hold of and to include in your diet.

More foods with vitamin K in

Here are some more vitamin K foods for you to take into consideration. Below we have stipulated the name of the food, the serving size, the vitamin K content of the food, and the percentage of your RDI that this equates to.

  • Kidney beans - A 177 g cup of kidney beans has 14.9 mg / 175%
  • Prunes - A 174 g cup of pitted dried plums, prunes, has 104 mcg / 129%
  • Pine nuts - 100 g of dried pine nuts has 72.8 mcg / 91%
  • Pumpkin/squash seeds - A 138 g cup of dried pumpkin/squash seeds has 70.9 mg / 89%
  • Pomegranate - A 282 g pomegranate has 46.2 mcg / 58%
  • Avocado - A 201 g avocado has 42.2 mcg / 53%
  • Okra - 100 g, boiled has 40 mcg / 50%
  • Kiwi - A large 91g kiwi fruit without skin has 36.7 mcg / 46%
  • Cashew nuts - 100 g has 34.1 mcg / 43%
  • Bok choy - 100 g of boiled bok choy has 34 mcg / 42%
  • Blueberries - A 148 g cup of raw blueberries has 28.6 mcg / 36%
  • Leeks - 100g of boiled leeks has 24.4g / 32%
  • Grapes - A 151 g cup of European grapes has 22 mcg / 28%
  • Green beans - 125 g of boiled green beans has 20 mcg / 25%
  • Blackberries - 100 g of raw blackberries have 19.8 mcg / 25%
  • Green peas - An 80 g serving of boiled green peas from frozen has 19.2 mcg / 24%
  • Celery - A large 64 g stalk of raw celery has 18.7 mcg / 23%
  • Lettuce - A 72 g serving of raw iceberg lettuce has 17.4 mcg / 22%
  • Artichoke - 120 g of boiled artichoke has 17.8 mcg / 22%
  • Cucumber - 110 g of raw cucumber with the peel has 16.4 mcg / 21%
  • Hazelnuts - 100 g of raw hazelnuts has 14.2 mcg / 18%
  • Tomato - A large 182 g tomato has 14.4 mcg / 18%
  • Green pepper - A large 164 g raw sweet green pepper has 12.1 mcg / 15%
  • Carrots - A 72 g raw carrot has 9.5 mcg / 12%
  • Raspberries - A 123 g cup of raspberries has 9.6 mcg / 12%
  • Mango - A 207 g mango has 8.7 mcg / 11%
  • Cauliflower - A 62 g serving of boiled cauliflower has 8.6 mcg / 11%
  • Red pepper - A 164g raw sweet red pepper has 8 mcg / 10%
  • Pear - A medium 178g pear has 8 mcg / 10%

Herbs / spices - Herbs are also high in vitamin K, good examples are Basil, Parsley, Thyme, and Sage. Chili powder is also a food that contains vitamin K to take note of.

The RDI shown in the above examples applies to the average adult male. This percentage can vary due to age, gender and due to medical conditions. To learn how much vitamin K you should be consuming each day, please see further down the page.

Most natural foods will have vitamin K in to some degree, so it is important to be aware that other foods in your diet that fall into this bracket will also combine to make a positive contribution to the amount of vitamin K that you are getting.

It is important to remember that when you are eating foods that contain vitamin K, you are helping to satisfy your body's need for various other vitamins and minerals too. If you decide to take vitamin supplements instead of eating high vitamin K foods, then you are going to only be getting the vitamin, and missing out on all of the nutritional goodness that the foods contain.

Find out all about the calories and other nutrients found in each of the above foods, by checking out the menu on the left hand side of the page.

How much vitamin K is needed per day?

So how much vitamin K do you need each day? This is of course a question that is going to be in most people's minds who are reading this page. This is where we will provide you with an answer.

  • Males should be consuming 120 micrograms of vitamin K per day
  • Females should be consuming 90 micrograms of vitamin K each day

As you can see the body does not need a huge amount of vitamin K, which is why a vitamin K deficiency is incredibly rare.

More information

We trust that you have been able to locate the information that you were looking for on high vitamin K foods.

Loads more natural foods that are not mentioned here are also able to make a combined contribute to your vitamin K levels, so it is not all about eating foods rich in vitamin K.

In order to find out how much vitamin K is in a certain food, you can always read the label, or alternatively check out the many foods we have covered on this site.

Eating foods with vitamin K in will not only help your levels of this important vitamin, but will also help to contribute to the levels of a many other nutrients in your body too.

There is so much more to our site than just information on foods containing vitamin K, so please take a look around while you are online.

You can find out similar information on all of the other vitamins and minerals that are fundamental to your health, via our vitamins and minerals menu.

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