Health Benefits of Vitamin K Explained

What Are the Health Benefits of Vitamin K?

How to Figure out if You Have Vitamin K Deficiency?

Top Food Sources of Vitamin K

Fruits

Some of the best fruits that are a source of vitamin K are: [1]

Name of the Fruit

Amount of Vitamin K Per 100g

Prunes (dried plums)

59.5μg

Dried blueberries (sweetened)

59.4μg

Kiwifruit

40.3μg

Fried yellow plantains

31.8μg

Rhubarb

29.3μg

Plantains

28.8μg

Avocados

21μg

California avocados

21μg

Dried pears

20.4μg

Blackberries

19.8μg

Vegetables

The following vegetables are a rich source of vitamin K: [2]

Name of the Vegetable

Amount of Vitamin K Per 100g

Parsley

1640μg

Swiss chard

830μg

Dandelion greens

778.4μg

Cooked mustard greens

592.7μg

Cooked dandelion greens

551.4μg

Garden cress

541.9μg

Cooked spinach

493.6μg

Cooked beet greens

484μg

Spinach

482.9μg

Collards

437.1μg

Nuts and Seeds

These nuts and seeds are excellent natural sources of vitamin K: [3]

Name of Nuts and Seeds

Amount of Vitamin K per 100

Pine nuts (dried)

53.9μg

Dry-roasted cashews

34.7μg

Oil roasted cashews

34.7μg

Cashews (raw)

34.1μg

Hazelnuts

14.2μg

Dry roasted pistachio nuts

13.2μg

Dry-Roasted mixed nuts (salted)

12μg

Roasted chestnuts

7.8μg

Dried pumpkin and squash seeds

7.3μg

Roasted squash and pumpkin seeds (Unsalted)

4.5μg

Oils and Fats

Among the best sources of vitamin K is soybean oil. The other sources of the vitamin are: [4]

Name of Oil and Fats

Amount of Vitamin K per 100 g

Soybean oil

183.9μg

Soybean lecithin

183.9μg

Margarine (unsalted)

93μg

Cashews (raw)

34.1μg

Canola oil

71.3μg

Honey mustard salad dressing

70μg

Thousand island

69.1μg

Coleslaw salad dressing

66.1μg

Olive oil

60.2μg

Sesame seed dressing

56μg

Russian dressing

53.7μg

Grains and Pastas

Get your daily intake of vitamin K from these grain and pasta sources: [5]

Name of the Grains and Pastas

Amount of Vitamin K per 100 g

Spinach egg noodles (cooked)

101.1μg

Whole grain sorghum flou

6.4μg

Oat bran

3.2μg

Roasted buckwheat groats

1.9μg

Rice bran

1.9μg

Cooked pearled barley

0.8μg

Whole wheat pasta

0.6μg

Cooked bulgur

0.5μg

Cooked wild rice

0.5μg

Uncooked whole-grain cornmeal

0.3μg

Meats

The meats that are rich in vitamin K are: [6]

Name of Meats

Amount of Vitamin K per 100 g

Pepperoni

5.8μg

Broiled ground lamb

5.3μg

Lean chicken breast (cooked)

4.3μg

Roasted chicken leg

3.9μg

Roasted boneless skinless thigh meat

3.9μg

Pan-fried beef liver

3.9μg

Roasted duck

3.8μg

Roasted boneless skinless chicken leg

3.6μg

Roasted skinless chicken drumstick

3.5μg

Pork bratwurst

3.4μg

What Are the Side Effects of Vitamin K Overconsumption?

What Are the Risk Factors of Vitamin K Deficiency?

What Does Vitamin K Deficiency Lead to?

Frequently Asked Questions