Vitamin K Foods: Vegetables, Fruits, Animal Products, Grains, Oils and Fats

Do you want to learn about vitamin K foods and their powerful benefits? Then, this article is for you!

What Are Vitamin K Foods?

Vitamin K is a nutrient that is naturally presented in some foods and is also sold as a dietary supplement (1).

There are 2 types: Vitamin K1 and vitamin K2. Vitamin K1, aka Phylloquinone, is the most common type and is mostly found in dark, leafy vegetables and in plant-sourced food.

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Did you know that the prefix “phyllo” means plant?

Vitamin K2 is not so famous in Western diets. It plays an important role in blood clotting (coagulation).

Vitamin K2 is only found in animal-based products and fermented food. You can find it in egg yolks and cheese, and in some fermented foods like Natto.

Natto is a famous Japanese dish made of fermented soybeans and is one of the richest food sources of Vitamin K2.

Foods high in vitamin K offer important benefits to your health (2, 3), including:

  • Healthier bones
  • Improved brain cognition
  • Improved heart health
  • Reduced chances of cancer

Following  is a list of foods high in vitamin K.

vitamin K foods

The list is divided into vegetables, fruits, oil and fats , animal products and grains.

You will also find the following terms:

DV = Daily value

Tsp= Teaspoon

Mcg= Microgram

Let’s start with the vegetables:

Vitamin K Rich Vegetables

Spring onions

Spring onions are number 1 when it comes vitamin K foods because one serving has about 103 mcg  of the vitamin. That’s  100% daily value.

Cabbage

82 mcg / 100% DV

Broccoli

 ½ cup /46 mcg /58% DV

Cucumber

1 medium/ 61% DV

Dried basil

 1tsb / 36 mcg /45% DV

Vitamin K Rich Fruits

Kiwifruit

 40 mcg

Avocado

21 mcg

Figs, dried and uncooked

16 mcg

Cranberries

There is 5.61 mcg of vitamin K in 1.0 cup of cranberries.

Vitamin K Rich Animal Products

Beef liver

1 slice: 72 mcg / 60% DV

Chicken

3 ounces: 51 mcg / 43% DV

Pork Chops

3 ounces: 59 mcg / 49% DV

Goose liver paste

1 tablespoon: 48 mcg /40% DV

Beef Kidneys

3 ounces: 4.9 mcg / 4% DV

Vitamin K Rich Grains

Noodles

153 mcg

Granola

There is about 10.6 mcg of vitamin K in 1-cup of homemade granola, made with oats, wheat germ, raisins, sunflowers seeds, and honey.

Breakfast Cereal

Breakfast cereals can contain up to 1.8 mcg of vitamin K.

Cornmeal

1 cup of white cornmeal has about 0.4 mcg of vitamin K.

Vitamin K Rich Oils and Fats

Butter (Unsalted)

1 tsp /0.3 mcg

Mayonnaise

 1 tsp /22.5 mcg

Almond Oil

1 tsp /0.3 mcg

Olive Oil

 1 tsp /2.7 mcg

Sunflower Oil

1 tsp/ 0.2 mcg

All this nutritional information can make an enormous difference in your life. You are now better equipped to have stronger bones and a healthier heart.

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You’ve learned about the benefits of vitamin K, and you now have a list of foods that have been proven to prevent vitamin K deficiency.

But remember that knowledge without actions is powerless. Next time you to the grocery store, take your time and buy some leafy vegetables and beef liver!

I hope you found this post helpful.

Make sure to share it on social media with your friends to inform them about vitamin K foods and to increase awareness on health issues .

Thank you for reading!

References:

  1. ncbi.nlm.nih.gov/m/pubmed/22489217/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4052396/
  3. https://link.springer.com/article/10.1007/s00198-013-2325-6

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